~A Philosophical Moment~

~STRETCH AND REACH AS FAR
AS YOU ARE ABLE~

~WHEN YOU ALLOW YOURSELF TO MOVE BEYOND 'YOUR USUAL' BE IT PHYSICALLY OR MENTALLY, YOU  OPEN UP THE PATHWAY TO MORE OF THE UNUSUAL!~

oooh life just got more interesting.........................................................

SUPER STAR FOOD OF THE WEEK

SPINACH**********SUPER STAR***********

My choice for this week's SUPER DUPER FOOD STAR!

1. Rich in antioxidants which help maintain immune system!
2. only 20 calories per 4 cups RAW and 0 (zero) FAT!
3. 510% Vitamin K which thickens the blood and protects the HEART!

~Best Back~



~Best Back~

I'm a firm believer in PULL-UPS!  SO THIS IS SIMPLE,
To acheive the back you want here's what you do:

Wide arm pull ups ---repetitions----max out
Regular pull ups   ----repetitions----max out
Chin ups              ----repetitions----max out

IF you can't do a pull up yet, start with a high bar and a stool.
Jump up to a pull up and hold as long as possible.......
Repeat, repeat, repeat and eventually you will get there on your own.

~Best Chest~

UNLOADING TECHNIQUE

Try this effective style of work out next time you hit the gym for your

~Best Chest~ work out ever.

Use machines and/ or free weights in combination for super charged and pumped up results.

Start with your 90% perceived level of exersion or difficulty(PLE) when choosing your weights. 

Work your way down the difficulty scale by eliminating 10% of the weight after doing as many consecutive repetitions as possible until you've reached a weight which is perceived to be about 10% difficulty to push.  By that time, you'll have acheived a pump in your chest and triceps that will have exhausted them completely.

FOR EXAMPLE:

Chest Press (machine or free weights)

weights are chosen for:

90% maximum effort ---ability to do reps =1-2

   80% maximum effort                   reps=2-4

   70% maximum effort                   reps=6-8

     60% maximum effort                   reps=8-10

                50% maximum effort                  reps=10-12        

       40% maximum effort                  reps=10-8

      30% maximum effort                 reps=8-6

     20% maximum effort                  reps=6-4

    10% maximum effort                   reps=4-2

You'll notice that the number of repetitions peeks at around the 50% mark of (PLE) at which time you begin to reduce repetitions to complete this set.

REST 5 TO 7 MINUTES IN BETWEEN SETS

REPEAT ANOTHER SET OR CHOOSE A DIFFERENT EXERCISE OR MACHINE (i.e. Chest Flyes)

WORK UP TO 6 SETS OF CHEST PRESS OR A COMBINATION OF ANY OTHER CHEST EXERCISES YOU LIKE.

You'll have an amazing 'awakening' both after the completion of each set and the next few days.  Be prepared to be soar, but know you will have worked your muscles to their fullest potential!