300 Workout – Lean & Mean In Months With Spartan Warrior Training!

admin — Wed, 11 Nov 2009 04:31:00 +0000

So, how did he do it? How did he look like a rock at an age much further down the road than Rocky I? Well, let’s look at how anybody, including Mr. Stallone, could achieve a world-class physique later in life… Sample program included!

By: Eyad H. Yehyawi

Rocky Workout

I don’t know about you but the last Rocky movie was one of the best movies of the year. In my opinion, it was in fact the best of the series. What’s not to love about a guy who keeps coming back from setback after setback, only to always come out on top?

Sylvester Stallone is no stranger to staying in shape. Mr. Stallone has one of the most impressive workout regimens in Hollywood and don’t think for a second his abs and definition didn’t play a large part in the success of Rambo and Rocky.

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Rambo IV Workout!
Here’s the training and supplementation program that Stallone used as he prepared for Rambo IV!

Author:
Jaime Filer

So, how did he do it? How did he look like a rock at an age much further down the road than Rocky I? Well, hypothetically speaking, let’s look at how anybody, including Mr. Stallone, could achieve a world-class physique later in life or after years of lifting when “changing” is difficult to do.

The key is to shock the body into changing, presenting stimuli to initiate change and the proper nutrients and supplements to make sure we have the tools needed to do so. If you interested in trying a gut wrenching workout that would make Rocky tired, here’s your chance.

Here’s A Gut Wrenching Workout
That Would Even Make Rocky Tired.
© 2006 Metro-Goldwyn-Mayer (MGM).

Goals

Achieve my personal best physique… no excuses in 5 weeks

Eat perfectly 6 days per week… no excuses.

One cheat meal per week is allowed IF I stayed disciplined.

Use compound lifts and hit each body part directly and indirectly once per week.

Consume what I call my “Big 5″ supplements at specific times to initiate repair and keep us healthy.

Perform cardio 6 days per week with improvements each week. Sorry, just “doing cardio” this time isn’t good enough.

Perform Cardio 6 Days Per
Week With Improvements Each Week.
© 2006 Metro-Goldwyn-Mayer (MGM).

The Supplements

Whey/Casein Protein: To Initiate repair quickly after working out and before bed.

BCAAs: To protect the muscle from being stripped of BCAAs and Glutamine while training. The body does this to yield produce more energy and to supply food for the intestinal immunity cells. So give it what it wants and it won’t rob your muscle bank.

Glutamine: To make sure the muscle has what it needs to create more muscle. Remember, it is the CHIEF PROTEIN REGULATOR. Think of it as the gate keeper who checks your ticket to muscle gains. If not present in sufficient amounts, the body will strip it from muscles, along with BCAA to make more glutamine.

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Creatine: To yield more ATP for workouts and allow more water to enter our muscles. Having fully hydrated muscles is a key ingredient few know about to make sure the muscle is in an environment conducive to muscle growth.

Omega 3 Fatty Acids: To support already healthy joints, essential fat levels up, promote body fat loss, and the cardiovascular system healthy.

How Much

Whey/Casein: 50 g whey post workout/50 g casein before bed with 1 tbsp peanut butter to slow digestion and keep the body with a trickle of amino acids throughout the night.

BCAA: 10 g pre/during/post workout for a total of 30 g.

Glutamine: Same as the BCAA.

Creatine: 5 g pre workout ad 10 g post workout.

Omega 3 Fatty Acids: 2 g at breakfast, lunch, dinner.

The Nutrition Plan

Meal 1:

50 g protein (whey or egg whites)

10 g healthy fats

50 g complex carbohydrates

Meal 2:

50 g protein (Whole food)

1 piece of fruit

Meal 3:

30 g complex carbohydrates

50 g Protein (Whole food)

10 g healthy fats

Meal 4: Pre-Lift

1-2 scoops whey

1 piece of fruit

Meal 5: Post-Lift

25 g whey/25 g casein

60 g Simple Carbohydrates

Meal 6:

50 g lean protein or fatty protein such as salmon or lean steak

All the green veggies you want

Bed Time:

2 scoops Casein

1 tbsp natural peanut butter

The Workout

Monday: Chest

Incline Dumbbell Press 3 x 8-10

Incline Flyes 3 x 8-10

Dips 3 x BW to failure

Pullovers 2 x 12

Tuesday: Legs

Clean and Jerk 5 x 5

Squats 3 x 10

Partial Deadlift 5 x 5

Use a safety bar in a squat rack and begin the lift from upper shin level. This reduces injury risk and is nearly as effective as full deadlifts.

Stiff Legged Deadlifts 2 x 10

Calf Raises 2 x 50

Jump Rope for 3 minutes and if you stumble just keep going until the three minute mark. Each week add 1 minute to the session.

Wednesday: Biceps & Shoulders

Barbell/Dumbbell Curls 4 x 10

Incline Hammer Curls 3 x 8-10

Military Press 4 x 10

Lateral Raises 4 x 10

Reverse Flyes 2 x 15

Thursday: Triceps

Close Grip Bench Press 4 x 10

Skull Crushers 3 x 10

Dips 2 x BW to failure

Friday: Back

Lat Pulldowns 2 x 10 + x reps after each set

Pullups 2 x BW to failure

T Bar rows (drop set) 1 x 10/drop 30% then continue to failure

Seated Cable Rows 4 x 12

Bent Over Barbell Rows (drop set) 1 x 10/drop 30% then continue to failure

Cardio:

On Monday/Wed/Friday pick something you love for 20 minutes and go 1 minute as hard as you can and then 50% less effort for 1 minute. Do this for 20 minutes. EVERY WEEK you must beat your previous best… no excuses… so write it down! If you run 2 miles in 20 minutes, make sure to run at least 2.1 miles in 20 next time.

On Tuesday no cardio. You’re lucky – it’s leg day.

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Cardio Conundrum!
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Thursday and Saturday is long duration cardio day. Walk on an incline treadmill for 45 minutes at 3.0 mph and incline 10. Each week go up by 0.1 mph and 0.5 on the incline. At the end of 5 weeks you will be doing 3.5 mph at incline 12.5. Don’t hold on!

Conclusion

Do this for 5 weeks, eat plenty and rest. After this, take it easy for 1 week and then resume a new program that calls for lifting every other day and cardio 4-5 days per week.

This workout is INTENSE and will FORCE your body to change. It isn’t hard… just remember to get what you’ve never had you must do what you’ve never done!

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300 Workout – Lean & Mean In Months With Spartan Warrior Training!

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