I wasn't even flexing...

Gut Check

Here it is folks. What you've been waiting for. The 6 week progress report. Well actually 5 weeks + 1 week of injury time.

Down for the Count

I finally did it.

After a monster set of Bears at 95lbs. I decided to really push it and do some Good Mornings at the same weight. Mistake. The audible pop and subsequent crumbling of my back leads me to believe that it was too much.

So I've herniated a disc is in my lower back. What does this mean? Number one that I can't train for at least 1 week. In fact, the doctor says I should not be lifting heavily again for a month. Boo.

I'm currently unable to move because the incredible pain I get whenever I do ANYTHING. So I may not be in shape for Halloween after all.

I want to cry and/or punch things.

So in two weeks or so when I can walk on two legs again, I will be starting a core strengthening workout to get my back into working condition again.

Here's Something for You, Miller

Alright since you've gradutated to having some basic core strength, I'm giving you a workout that you can replace one of your two core workouts with during the week.

This is going to be called "Superset Madness". Why? You guessed it because it's all supersets. You said you want to get bigger. Well you're going to have to increase your intensity to get that growth hormone going.

Warm Up:(2 sets, Holds are for 30 secs)
Back Extensions/Plank
Side Bends/Side Bridge
Pull-Up Bar Hangs/Pushups

The Monsters:(3 sets)
Lat Pulldowns/Straight Arm Pulldowns
Dumbell Bench/Dumbell Bent Rows
Gorilla Press/Barbell Upright Rows
Dumbell Deadlift/Dumbell Shrugs
Leg Extensions/Leg Curls

For Your Arms!:(3 sets)
Incline Hammercurls/Incline twist curls
Close Grip Bench/Tricep Pullovers

That's it. If you don't feel like you've gone through 12 rounds with Rocky Balboa by now, I recommend finishing out by doing 20 body weight lunges, 20 body weight split squats, and then hitting the stairclimber till you fall off.

VERY IMPORTANT THINGS TO REMEMBER CHRIS:
#1. You need to eat more calories than you can burn to gain weight.
#2. More protein, less sugar.
#3. More sleep. Growth hormone is released for 20 mins after you workout and while you sleep. The vast majority of it is in your sleep.
#4. Higher intensity = More growth hormone. So push it till you it makes you a little sick. If you're feeling comfortable you aren't going to make progress.
#5. Plan your meals ahead of time.

Turkish Get Up

Look it up. Try it. Don't die.

Gym Jones

This is the website of the gym where the actors and stunt crew of the 300 trained. They have a very different approach towards fitness, more psychological, and I think it makes for an interesting read regardless of whether you are training to look better, perform better, or to wear a damn costume in a few months.

http://www.gymjones.com

Look Like Brad Pitt?

I know it's no "300" workout but I found the "Troy" workout for y'all if you want to change it up for a week.

In order for Brad Pitt to get ready for the role in the movie Troy, He dropped cigarettes and sharply cut back on beer and chips, although he did allow himself the occasional treat: McFlurry shakes from McDonald's, "though it was more for a little taste of home, you know, a little Americana."

Brad used a low-carb, high-protein diet during the training for his role. Physically, Pitt prepared for the role with a year of intense training. "The first three months were daunting and not fun at all." His days included two to three hours in the gym, two additional hours of sword work and four high-protein, low-carb meals. As a result, he gained about 10 pounds of brawn.



Chest:
Bench press - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps

Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps

Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Barbell lunges - 5 sets, 15 reps

Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure


Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

Shoulders:
Seated barbell presses - 6 sets, 6-10 reps
Lateral raises (standing) - 6 sets, 6-10 reps
Rear-delt lateral raises - 5 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps

Abs:
30 minutes straight until failure.


See that last part about Abs?! Sound familiar Mike? Welcome back to the Hell-zone.