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FD Back Attack Volume.1 (Athlete)

Levrone Report.Com • Summer Transformation / Week 2 Chest

Hey guys week 2 were implementing weights. First workout is Chest. Flat Bench 4 Sets 6 Reps Incline Press 4 Sets 6 Reps Fly Press 4 Sets 8 Reps Make sure you...

BRAND NEW Cutler Nutrition: KING™


FD Back Attack Volume 2 (Athlete)

Ronnie Coleman Deal of The Week 04/7/14! Official RCSS Company Hat!

Limited time offer available through 04/13/14 !!! $24.99 FREE SHIPPING U.S.A. and FPO/APO addresses What you Get: 1- RCSS Flex Fit Trucker Hat, One size fits...

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1 Twitter / MikeOHearn: It's #MotivationMonday! ...

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more


You have no chance of adding 40 pounds of muscle in a year if you don't take the time to create a long-term plan. I'm not saying you need to have every month mapped out down to each rep and each meal—although, to be sure, that level of precision works wonders for some people. I'm saying that you have to have a list of attainable, track-able goals and a set of guidelines and variables that you plan to use to reach them. It's all about expectations and strategy beyond the next workout or the next month.

Fighter Diet for body makeover

" I was 210 post partum twice, so this is huge for Me. My booty still needs work, but I'm def a body type that can get fat fast, and its hard to build muscle, but the composition of my legs is drastic and gives Me faith. Thanks for all your motivation, I get you girl and I have a sensitive heart, you don't hurt my feelings, u hurt my ass from those bad ass workouts! Oh yeah! Peace!"

Sagittarius Horoscope for Monday, April 7, 2014


I'm just starting this this week to change up my work out. I see every week it's less reps with more weight. That's to build the power and as the weeks progress strength will follow. Only thing I'm changing up for chest is every week I'm starting with a different part of chest for the 6 sets low reps.


Copyright © 2014 Weider Publications, LLC, a subsidiary of American Media, Inc.  All rights reserved.

Power Surge: Chest Blast

This month I want to show you my chest workout, which serves as a perfect introduction to the concepts of power bodybuilding. Like a powerlifting workout, reps are kept low to allow you to use the heaviest possible weight. You’ll also rest 3–5 minutes between sets, letting you make a full recovery and continue lifting heavy throughout the session. The volume necessary to satisfy the bodybuilding portion of this equation comes from the number of total sets used; though you’ll do only four exercises in total, you’ll do 28 sets, including warmups. These workouts tend to run long (90-plus minutes) but allow you to chase everything you want at the same time. Get after it, Beast.

Circuit Work: Full Body Burn

What do you do when you’re between the hardest workouts in your weekly split? Light cardio? Total rest? A much better bet might be to do some submaximal lifts at a furious pace. This type of training will not only facilitate recovery but it provides a hellacious full-body burn and sends your metabolism off the charts without placing too much demand on your nervous system.

Straight-Up Ab Blast Workout

Three of its four exercises target the lower abs directly via movement of the lower body while the upper body remains stationary. Since the bottom portion of the six-pack is typically the toughest to bring out, we’ll put a little more focus into developing that area. This workout wasn’t designed to be an afterthought that can be thrown in at the end of any chest or back workout.

Zach Even - Esh

Keep me logged in

Smell What The Rock is Cooking

Dwayne Johnson shares the meal plan that gets his physique in bodybuilder shape.

Continuous Tension Means More Muscle

Follow the Lift Doctor's prescription for improving your workout performance and results in the gym.

March Smoothie Madness: Vote for Your Favorite Smoothie Ingredient

It’s March. You know what that means. It’s time for spring and basketball and smoothies. That’s right, we said smoothies! We’re pitting the best smoothie ingredients against each other in our first ever March Smoothie Madness bracket showdown in order to crown our readers’ favorite smoothie ingredient of all time. Do you have mandatory go-to smoothie mix-ins? Now’s your chance to profess your blender must-haves to the world.

Get an Upper Body Blast With the Muscle-Up

The 20-minute workout is for other people—people who want to spend as little time as possible in the gym. For the true M&Fer, however, the challenge is not spending the entire day in the gym, responsibilities be damned. But even the best of us can find time in short supply.

6 Muscle-Building Exercises You Can’t Do Wrong

Bad technique also goes beyond injuries: it kills performance. You’ll never lift the weight you can truly lift, and you’ll shortchange your muscle growth. You’ll use the wrong muscles, worsen your posture, and never achieve great results.

Inner Armour Mass-PEAK at

Directions For Mass-PEAK: As a dietary supplement, mix 4 scoops with 14-16 oz of water or milk depending on your desired consistency. Use approximately 3.5-4oz of liquid for each scoop of Mass-PEAK®. Additional servings may be used to meet your daily calorie and nutritional requirements.

FD The Men's Guide (Athlete)

Carlos Rosario, US Army He serves as an active duty member in the U.S. Army. His military occupation specialty (MOS) is in Military Police Corps. He completed the Special Reaction Team School, Marksman and Observer School and Protective Services Detail School at Fort Leonard Wood Missouri. He also deployed to Afghanistan in support of Operation Enduring Freedom (OEF) and Operation New Dawn (OND). He is responsible for the fitness readiness training of the soldiers of one of the most physically demanding MOS in today’s Army, the Military Police.  Key to my success Military Physical Training, FD The Men's Guide, and FD Delts 2 Die 4 Volume 2 Let's face it, if you want to succeed in life you have to set goals, come up with a plan, and execute. In the process you will find yourself doing re

How to Keep Your Abs When You're Out of Commission

(I recently came off a SLAP tear repair surgery, that means no use of the shoulder for months, not even any running or lower-body work. There goes high-intensity exercise. But, luckily for me I went into it in shape. What's left had been diet, and a few other tricks. So if you're down and out yourself and looking for the tricks of the trade, or you're just a lazy bum looking for a quick read on how to live leaner, then click on through.)

Is Dairy Bad For You, or Good? The Milky, Cheesy Truth

I found that dairy products from cows milk gives me acne. Butter is the only cow’s milk product that I am fine with. However, I have now discovered that I can have goat’s milk products without a problem – I have goat’s cheese and goats milk yoghurt. I also have feta cheese made from goat’s and sheep’s milk. I was very happy to discover this as I really missed cheese and yoghurt, I have read that goat’s milk has many benefits over cow’s milk and is a good alternative to try for those that cannot tolerate cow’s milk. Perhaps this is something you could look into further Kris.

Iron Sport Gym

Powerlifting, Olympic weightlifting, and strongman gym located in Glenolden, PA.

Fitness Reborn: The Real Truth About Carbs

I’d agree if not for one small problem: Carbs are important. In fact, it’s very easy to argue that carbohydrates (mostly the right kind, more on that in a moment) are essential to your diet. And lumping all carbs together into one category is like saying all the Baldwin brothers are the same. (Sorry, Billy. No offense.) After all, it’s hard to call all carbs bad when vegetables are carbohydrates, and so are fruits. Maybe a child would think a diet with no fruits and veggies sounds delightful, but you know better. Those are your traditional “health foods.” So it should come as no surprise that any diet attempting to completely purge carbohydrates — or anyone suggesting all carbs are evil — needs to take a step back, cut out the dogma, and take a hard look at reality, personal preference, and make sure we’re all clear on the real rules of carbohydrates.

9 Ways to Max Out Your Treadmill Workout

Create Flow Don’t go all out. “It’s one thing to push yourself to extremes, but you can actually get a better workout by tuning into what’s happening to your body during the day,” says Hadfield. If you’re following up a hard day on the trails with a treadmill run, pushing through another hilly workout will cause further fatigue and detriment. Instead, break up high intensity workouts, and ebb and flow between hard and easy to avoid hitting a point of diminishing returns. Follow a hill workout with a cross training day or easy day of flat terrain.

Are Calories From Fat, Protein and Carbs Equal?

When it comes to keeping the weight off, not all calories are equal, say researchers from Children’s Hospital Boston. Some nutritionists believe that calories from fat, protein, and carbs affect your metabolism—also known as energy expenditure—in the same way during the maintenance of weight loss .

Fuel Up With Cashew Bacon Rice Bars

Long before the sports nutrition industry started profiting off of portable fitness fuel, athletes ate the stuff Mother Nature prepared. The problem is, it isn't always easy to haul a six-inch meatball sub with you on a bike ride, and you probably don’t want a slice of pizza bouncing around in your guts on a trail run. Exercise physiologist Allen Lim, Ph.D. and chef Biju Thomas, authors of The Feed Zone cookbooks, have spent decades working with endurance athletes to find the balance between taste, sport-specific nutrition, and portability. One of their greatest contributions is the rice bar, a real-food version of the snack bar. The following cashew and bacon bar balances savory with sweet flavors. They’re easy to wrap in foil and store in your pocket. And they don’t suffer from that saccharine sweetness of most gels or gummies carry. One bar will help you replenish energy during a 45-minute run or bike ride (chow down after 30 minutes). If you're working out longer, eat a bar every 45 minutes. You can adjust this recipe to suit your tastes. If you like saltier fare (or you’re a heavy sweater and need more electrolytes), substitute salted cashews for plain or add a tablespoon of soy sauce when you’re mixing the ingredients.

Intermittently Wrong

When I tried IF, I’d been training one or two days per week because of time constraints. I used carb back-loading adjusted to my training schedule to maintain my weight and strength. At 220 pounds, I had 6% body fat as tested by a water tank—a level that most of my noncompeting clients hold comfortably year-round with carb back-loading (with an application of Carb Nite to get there). I’d wake up, have coffee, then run through the rest of the day without food—and, for the most part, without hunger. At about 7 p.m., I re-fed like nobody’s business. For the first week, my workouts felt great, my skin tightened slightly, and no aspect of the diet was a challenge. Six weeks in, however, it was time to stop. Despite being easy and convenient, my body wasn’t coping well to IF’s demands. People told me I looked “small.” Not bad, mind you— just small. I lost 18 pounds, but I was neither ripped nor shredded. Instead, I was flat, and my skin felt loose. My abs disappeared, I felt like crap, and my strength decreased with each workout after the first week. I’d clearly lost lean mass during my IF trial.

Roasted Green Beans

I thought these tasted good. I had about 1/2 - 3/4 of a lb of French haricot green beans that I had thrown in the freezer. I defrosted them and followed the recipe. I kept the olive oil the same but reduced the seasonings as I didn't have enough green beans for the full recipe. I lined a baking sheet with foil and spread out the green beans and baked them 17 minutes. They were looking a little dry to me to bake them further. They didn't have tons of flavor, on their own, so I added about a tsp of butter and low sodium soy sauce to give them a boost. I served them more as a side dish. I would make them again. It's hard to get green beans the right consistency. This high temperature method seems to be the trick.

Are You Too Busy to Work Out? Me Too. - Born Fitness

Not a #GetShredded member, but a #StartStrong member; and I seriously couldn’t echo the comments of “pjthiel” more. One of the most selfless trainers out there. I cant tell you how many times I’ve told people how happy I am that I get to work with you. I know that if I have a problem, you’ll respond quickly. I know that if I have a success to share, you will be happy and excited with me. I can honestly say that when I get your emails, I know that you’re actually happy for me – and I can feel your smile all the way from California. That’s something you can’t fake. For your support, I genuinely thank you from the bottom of my fit little heart (that is currently housed inside my “built by #BornFitness abs” – well, close to, anyway. You know what I mean). Hope your next gym sess is wonderful – and that you give yourself as many Bulgarian squats as you give me


I love how this article sites studies but doesn't say anything about the possible sideffects or drug interactions many of these can/may have. If you look at research on Bacopa for instance it is not suggested that you take it any longer than 10-12 weeks, not to mention it may cause fluid to build up in the lungs, irregular heart beat (slowing it down) and a few other side effects I would just rather avoid myself. Yeah, I will continue to get my supplement information from a different website thank you.

FD Badass Workouts Volume 2 (Athlete)

"Hey Pauline Nordin my love.. i've attached some pictures for you...I have, gosh, many of your ebooks...the cardio, pyramid, butt bible2, badass vol.2, and fdx2.. that's my shit rite there.. i have put on few pounds of muscle in such short time with that plan...and of course I freaking lift heavy as hell... i recently entered a power lifting comp..and got first in my weight class... ohhhh the power of veggies, what can I I get sooo many compliments from all walks of life and the only thing I can thing of is how awesome that makes me feel, how awesome you are for sharing all this with us... ur the best, ur the shit and I'd like to call myself P Jr. If that's ok with Anyways, i cannot stress how great all your stuff are! I recommend all of you out there, yea you too hat

Cobra Labs The Curse at

Warnings: The Curse is extremely powerful so always assess your tolerance with a single scoop and do not use for more than 5 out of 7 consecutive days or use before bedtime. Contains Caffeine. Do not use if pregnant or nursing. Keep out of reach of children. You may experience harmless short term skin tingles. The Curse is only intended to be used by healthy adults 18 years of age or older. Consult with your health care professional before using this product if you are using any prescription or over the counter medication or if you have any pre-existing medical condition including but not limited to: high or low blood pressure, cardiac arrhythmia, stroke, heart, liver, kidney or thyroid disease, seizure disorder, psychiatric disease, diabetes, difficulty in urinating, prostate enlargement or if you are taking a MAOI (Monoamine Oxidase Inhibitor). Do not use with any other medication, prescription drug, or over-the-counter drug containing ephedrine, pseudoephedrine, or phenylpropanolamine (ingredients found in certain allergy, asthma, cough or cold, and weight control products). Discontinue use and consult your health care professional if you experience any adverse reaction to this product.

The One Hour Per Week That Can Change Everything

And just like that, your week has totally changed. You have gone from a morally depleted, stressed-out Monday hater, to an organized, efficient, “ready to take on the world” Monday lover. This one hour per week can literally change the game for you.

5 Things You Need to Know About Japanese Whisky

Although it's becoming increasingly popular, supply in the United States is still limited. While there are quite a few distilleries in Japan, only whiskies made by Suntory and Nikka seem to be readily available in the United States. Suntory's Hibiki 12 year and Hakashu 12 year, Nikka's Taketsuru 12 year, and the Yamazaki 12 year are great places to start if you're looking to get into the world of Japanese whisky, with most of the 12 years going for around $60-$70. The best place to find them is most likely online. Check out online liquor suppliers like DrinkUpNY and Astor Wines and Spirits .

Late Night Carbs and Body Fat

Answer: No doubt the origin of this belief stems from the notion that carbohydrates simply turn into fat, especially carbohydrates that are not being used. However, the fact is the conversion of carbohydrates to fat, a process called de novo lipogenesis, does not occur to any significant degree in people (it does in rodents which is perhaps another origin of this myth). It would first take the glycogen stores in your body to be filled and then consuming 700-900 grams of carbs on top of this over the course of multiple days for de novo lipogenesis to occur at any significant degree as multiple studies have shown.

Rookie Mistakes: The Pullup

Mistake 4: You’re staying straight as an arrow Many cues out there claim that the body should be held completely straight from head to toe in order to perform a good pullup. This sets an honest-minded trainee on the wrong path. We know pullups are intended to be a back developer, and we’ve learned that hitting the back requires the shoulders to be retracted and set to engage the posterior muscles. Try pulling your shoulders back without mildly arching your back. It’s not possible. To hit your back properly during pullups, think of raising the rib cage toward the bar. Arch the back, and set the shoulders . You’ll feel the difference.

Intensity Amplifier: 2-Plate Pec Burnout

Bench press, incline/decline presses, flyes and dips are the norm for most when training the chest, but when is the last time you tried something new? This week's intensity amplifier will highlight the 2-Plate Pec Press, an unorthodox, but effective way of stimulating new muscle growth.


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The 10 Most Common Sex Mistakes

It's the third date, and you know what that means: time for sex! OK, not really (unless the world really does work like Sex and the City , in which case, kill yourself), but you'll know when it's that date. The one that, rather than ending with a kiss on the cheek and a box of tissues, results in an invitation to her place for a nightcap (or an acceptance of yours). There simply isn't an exact science to the game of love (or lovemaking, for that matter), but there are some obvious moves that will ensure she doesn't want to see you ever again. So, if you really like this girl , or at the very least like slapping flappies with this girl, crack open a bottle (not a box) of wine, sit back and don't do these things. And don't call it "slapping flappies."

Fighter Diet -growing big

Fighter Diet has grown tremendously over the last couple of years. I have always held myself accessible to my followers and customers via email in order to help and support as many as I can in their fitness and health pursuit. As the founder and president of Fighter Diet nobody knows better what products and programs to choose. That's why I've given all my time to personally support each customer.

Ask Arnold

Ever wanted to talk to your idol? Now's your chance. Ask Arnold Schwarzenegger anything, whether it's about his training and nutrition or his career and his social activism.

Fighter Diet for Vegans

Lately the demand for a vegan Fighter Diet has increased so much to the extent my previous "yes you can do Fighter Diet, simply combine vegan sources for your protein and you're good to go" doesn't seem to be enough. Designing diet plans can be confusing and most people don't even have the time to do it. Well, that's why you have me, isn't it?

Six Advanced Lifting Methods To Bust Plateaus - MuscleMag

This in mind, it can be a real frustration when you tirelessly attack your weak points, lift with good technique, stay on top of your pre, peri and post workout nutrition, yet still reach a stymie that plateaus your strength and muscle gains. Have no fear. Less the cape and tights, I’ve come to the rescue with a rundown of some subtle advanced lifting methods to kickstart your strength and pack on muscle like no tomorrow. Here’s the way to get more out of your squats, bench and deads.

8 Performance Pointers for Summer Six-Pack Abs

6) The range of motion is fairly small in many abdominal moves. Bringing your shoulder blades off the floor in the basic crunch, for example, works the abs through a full range of motion. Don’t rise as high as you would in a full sit-up - such motion doesn’t further contract or stimulate the abs and may increase hip flexor involvement when your feet are planted, such as in decline-bench crunches.

HIIT Burns Maximum Calories

High-intensity interval training burns more calories than steady-state cardio, according to a new study.

Best Power Moves for Every Body Part: Part 1

So why would anyone want to train solely for power? The answer lies in the research: Various studies have shown that the more power you possess, the stronger you’ll be when it’s time to put real weight on the bar because power and strength go hand in hand. And the stronger you are for your 1RM, the stronger you’ll be for an eight- or 10-rep max. This, of course, translates directly to muscle growth .

Big Advice

Most people are hardgainers, who struggle to add every pound of muscle. Ronnie Coleman and Jay Cutler are from a lucky but tiny group of genetic superiors, but of course, both Coleman and Cutler did go from medium to large (although the transition occurred many moons ago). More important, they know how a hardgainer can grow. No, they don’t struggle like you, but the same rules apply, whether you weigh 130 or 310. Furthermore, the bigger a bodybuilder is, the more often he’s asked by someone like you, “How do I get bigger?” so we let five massive pros serve up their answers. Here are some of the largest of the supersized and their advice to you on how to get growing.

Workout of the Week: A Call To Arms - MuscleMag

Do three sets of five reps; add weight if possible. For the first two sets do a weight you are capable of doing six to eight reps with; on the final set go to failure. Upon failure, do two more dips, step back up to the extended position and lower yourself for a steady five-second tempo until reaching the bottom position (arms parallel to the floor). We can do more eccentrically so we will—the goal is to build as much muscle as fast as possible.

10 Caffeine-Free Foods to Help You Focus

A combination of healthy fats, protein, and carbohydrates consumed together is what replenishes energy levels. If you aim for a mix of carbs, fat, and protein at each meal and snack, you won’t have to worry about crashing and losing focus during the day. The other key to staying alert without caffeine is to eat every two to three hours. By doing this, you maintain your blood sugar levels.

7 Easy Ways to Beat Bloat

It’s tempting to skip a workout when you’ve dedicated the day to bumming around on the beach, but don’t glue yourself to a lounge chair the second you’ve taken your last bite of lunch. “Going for a brisk walk after a meal can increase the speed of digestion and help food move quickly through your GI tract,” says Palinski-Wade. Exercise can also work to expel excess gas from your intestinal tract, helping your body beat bloat. Beach volleyball, anyone?

Physique Pro Big Arms Workout

“I like to go to failure as often as I can,” Seid says. “Let’s say the goal rep range is 12 reps. If you pump out 12 reps and you can get 15, why stop at 12 when you can do more? Going to failure is important because the last couple of reps is when you see the most gains. I don’t wait to use it late in the workout. I go to failure early, in the middle, and at the end of my workouts.”

7 Superfoods to Boost Immunity

Flu season is coming at us fast. Don’t lie, whenever someone sneezes close enough to you that you feel a breeze, you wince and wonder how long it will be until you catch the bug. But we’re here to help. “Immune system soldiers need good, consistent nourishment,” says Jennifer McDaniel, R.D.N., a food and nutrition expert. Here are seven essential foods that you should fill your plate with during cooler-weather months to help your immune system work at its optimum level.

52 Lionel Beyeke in Pursuit of Victory
53 The Best Barbell-Only Back Workout
54 Are You Making These Nine Beginner Mistakes?
55 The 20 Dumbest Things Ever Said by Bodybuilders
56 Bench Seminar 3: Stop Stretching
57 Thigh Size
58 How Boozing Affects Muscle Building
59 7 Ways to Break Your Training Rut
60 Butt Bible Glute transformation
61 7 Keys to Successful Youth Speed Training - Zach Even-Esh
62 Researchers find pomegranate juice exacerbates Parkinson's in rat model
63 Clock Watching
64 Lou Ferrigno's Tips for a Hulking Back
65 Use Shuffle Steps When Squatting
66 Super Trooper
67 Workout Finisher: Full Body Flush
68 Enter the Generation Iron Scavenger Hunt!
69 5 Ways to Beat Brain Fog and Boost Creativity
71 A Method to the Madness
72 Get Killer Abs: Five True Steps to A Six Pack