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Week 12 is going to be Heavy Weights all Barbell training! Your Goal is 5 Sets of 5-10 reps each exercise! You should be getting a tough burn at 5 reps and barely be able to make it to 10 reps. If 10 reps is easy then add heavier weights. If 5 reps are not at all possible then lighten the weight a bit. Goal this week is to use Barbells to Blast the Total Body three times!

It’s that time a year again, holiday office parties, charity events, and family get togethers. These gatherings aren’t normally very physique friendly between the alcohol, stuffing, and calorie laden desserts. Well not to worry, we have you covered with a delicious dessert you can bring that won’t blow your macros (and your waist line) while still tasting just as delicious as traditional pumpkin pie!

Medium Weights - Triple Giant Sets!

Week 11 is going to be Medium Weights for Triple Giant Sets training! Your goal is 3 Sets of 10-15 reps each exercise consecutively. You should be getting a tough burn at 10 reps and barely be able to make it to 15 reps. If 10 reps is easy then add heavier weights. If 15 reps are not at all possible then lighten the weight a bit. Goal this week is to demolish each body-part with 3 different consecutive exercises (Triple) for 3 sets of 10-15 reps (Medium Weights) multiple times!

Heavy Weights Unilateral Training!

Week 10 is going to be Heavy Weights for Unilateral Training (one side working at a time while using the other hand or leg for support). Your goal is 4 Sets of 5-10 reps (Heavy Weights). You should be getting a tough burn at 5 reps and barely be able to make it to 10 reps. If 5 reps is easy then add heavier weights. If 10 reps are not possible then lighten the weight a bit. This Unilateral Training Week will recruit a bunch of your Core muscles as well as demolish the muscles you plan to exercise each workout!

Medium-Lite Weight Dropsets!

This Week for Week 9 it’s going to be Medium-Lite Weight Dropsets (a set of medium weights for an exercise then immediately DROP to lite weights for that exercise). The Goal is 3 Sets of 10-15 reps (medium weights) then 15-20 reps (lite weights). You should be getting a tough burn at 10/15 reps and barely be able to make it to 15/20 reps. If 15/20 reps is easy then add heavier weights. If 10/15 reps are not possible then lighten the weight a bit.

Pounding Heavy Weights with Supersets!

Week 8 is going to be a Heavy Weights Pounding with Supersets (hit one muscle group then the opposing without resting). Your goal is to complete 3 Sets of 5-10 reps (Heavy Weights) where you should be getting a tough burn at 5 reps and barely be able to make it to 10 reps. If 10 reps is easy then add heavier weights. If 5 reps are not possible then lighten the weight a bit. These Muscle Pounding Supersets workouts will Pound the whole body so again be respectful of your Rest, Recovery, & Maintenance days!

Thanksgiving is almost here and anyone who has cooked a Thanksgiving dinner knows two things, 1 - you need an easy and quick breakfast for that morning that you can eat on the run and 2 - everyone expects cookies! With these two recipes I have you covered, the muffins can be made the day before and taste simply amazing reheated with a little sugar free maple syrup on top (just wait to frost them after you heat them up) and with this cookie recipe no one would ever guess that they aren’t loaded with butter and sugar!! So enjoy your holiday with family and friends and eat up these pumpkin treats knowing they won’t ruin your fitness goals. 

This week, for Week 7, it’s going to be a Medium Weights Smash. The goal is 4 Sets of 10-15 reps (Medium Weights) where you should be getting a tough burn at 10 reps and barely be able to make it to 15 reps. If 15 reps is easy then add heavier weights. If 10 reps are not possible then lighten the weight a bit. These Muscle Smashing Body Part Split workouts (Week 7) will smash the whole body so, again, be respectful of your Rest & Recovery day!

Week 6 is going to be a Heavy Weights Blitz with a goal of 5 Sets each with 5-10 reps (Heavy Weights) where you should be getting a tuff burn at 5 reps and barely be able to make it to 10 reps. If 10 reps is easy then add heavier weights. If 5 reps are not possible then lighten the weight a bit. These Muscle Blitzing Workouts will attack and jump all over your muscles demolishing them this week, so pay attention too and follow my advice for the Rest & Recovery Days! Very Important!

Everyone loves French Toast and who doesn’t love the taste of pumpkin pie, especially during this time of year?  Well neither of these two are particularly physique friendly, and combining the two of them would generally mean a carb overload, but not today!  This delicious combination packs a serious protein punch fit for any physique athlete, especially when you use high protein bread. Enjoy your favorite breakfast food combined with a fall favorite - all without the guilt!