Page Comparison

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• Rowing
  • https://www.youtube.com/watch?v=v6PhNNPCnYA&t=2m
    • So, most days I wake up around 6am, [have] a quick breakfast, then head down to the boathouse and usually do about an hour row, come back and have a second breakfast, and then go back down to the boathouse for maybe a two-hour row, and then the afternoon you eat, you take a nap, but you're kind of too tired to do anything productive, and then in the afternoon you go back down to the boathouse and usually have like another two hour session of rowing or cross training.

Body builders

Arnold Schwarzenegger

• Shape Up With Arnold Schwarzenegger (1982)

Joe Delaney

• Entire 10 Year Physique Transformation: The Natural Path
  • Exercises shown:
    • 2:21 - Barbell bicep curl
    • 6:04 - Raised push-ups
    • 7:23 - Weighted dips
    • 7:39 - Deadlift
    • 13:44 - Bench press
    • 14:32 - Back squat
    • 14:53 - Dips
    • 15:28 - Long bar row
    • 15:40 - High cable fly
    • 16:31 - Dumbbell lateral raise
    • 16:38 - Dumbbell curl
    • 18:11 - Back squat
    • 18:20 - Standing barbell overhead press (military press)
    • 18:30 - Wide-grip pull-ups1
    • 18:46 - Bent over barbell row
    • 19:35 - Seated dumbbell lateral raise
    • 23:12 - EZ bar curl
    • 23:21 - Seated dual-handle wide lat pulldown
    • 23:26 - Pull-ups
    • 28:18 - Cable flys (back to an inclined bench)
    • 29:08 - Cable flys
    • 29:15 - Bent over barbell row
    • 30:10 - Punching bag
  • Food shown:
    • 4:50 - He worked at McDonald's but didn't eat there, instead going to Asda (a grocery store) and buy cooked chicken legs and chicken wings.
    • 9:00 - Frozen chicken breast fillets, shrimp, salmon, tilapia, lean beef, fresh skinless chicken breasts, canned tuna, jalapeno peppers
• 2015.04.15 - Leg Day Routine

• Ibiza Prep Ep 2: Full Training Routine, Leg Day Walkthrough & Flat Party

  • 9:27 - Calf raise using a smith machine.

  • 4 sets of 10-12 reps. It looks like he's doing ~235#.

  • 10:06 - Alternate leg extensions.

  • 10:55 - He does one of his leg workouts each week as a one-leg-at-a-time workout to identify weaknesses that are making his squats uneven.

  • 10:58 - Glute machine (one leg at a time).

  • 11:30 - Stop when the weaker side fails, because if you keep going with the stronger side you'll make the problem worse.

  • 11:38 - Dumbbell lunges. 15 reps per leg, with 3 sets.

  • 12:35 - He uses straps while doing the lunges so that he doesn't use energy gripping the dumbbells.

  • 13:02 - Bulgarian split squats

  • 14:50 - He starts talking about his full training routine: it's a 6-day split, push-pull-legs-push-pull-legs

  • Push A: Flat barbell press, cable flies, overhead press, dumbbell lateral raise, and an optional tricep isolation.

  • Push B: swap the position of 3 & 4 with the position of 1 & 2 to give the other exercises priority (so he isn't as tired when he does them).

  • He chooses the tricep exercise when he goes to the gym but recently it's been dumbbell skullcrushers.

  • He also does dips to failure as another optional exercise.

  • For the flat bb press / OHP he does 8-6-4/5-6-8

  • For all other exercises he does 4 sets of 10-12 reps.

  • For the triceps he does 3 sets of 10-12 and then 1 drop set. He says he doesn't like drop sets in the middle of a workout because it can affect your other exercises.

  • 17:50 - Pull workout with his injury (always the same)

    1. Wide lat pulldown (3x10-12)

    2. Narrow lat pulldown (3x10-12)

    3. T-bar row (4x10-12)

    4. Lat prayer (3x10-12)

    5. Optional rear delt fly (usually DBs) (3x10-12)

    6. Optional bicep isolation (usually DB hammer curls) (3x10-12)

  • Normal pull workout:

    1. Vertical pull (weighted pull-ups)

    2. Horizontal pull

    3. Deadlift

    4. Rear delt isolation

    5. Bicep isolation

  • With A and B he'd switch the order of #1 and #2.

  • 19:04 - Leg workouts:

  • A:

    1. Squat

    2. Sumo deadlift

       • (for the two above, it's 8-6-4-6-8)

    3. Leg extensions

    4. Leg curl

       • (the two above are 3x10-12)

    5. Calf isolation 4x10-12

    6. Glute isolation 3x-10-12

  • B: (one-leg-at-a-time-workout)

    1. Calf iso

    2. Leg ext

    3. Leg curl

    4. Weighted lunges

    5. Split squats

       
       

       
       

Carb Cycling

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