m&f ultra month7 screen

8/6/2019 M&F ULTRA Month7 Screen

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110 MUSCLE & FITNESS January 2000

By Christopher M.Lockwood, MS,CSCS, Staff Writer

Ultimate Long-Term Resistance and Aerobic System

U.L.T.R.A.1 2 - M O N T H S Y S T E M

MONTH 7

S T R E N G T H

On Saturday evening,

Oct. 23, in front of

whats expected to

be a record crowd at the35th annual Mr. Olympia

showdown at the Mandalay

Bay Resort and Casino in

Las Vegas, 187-pound

strongman David Waterman

will attempt to break his

world bench-press record

of 617 pounds hell be

pressing 620 pounds.

Even though hes con-

sidered a powerlifter,

Waterman firmly believes

that putting on excess

mass just to be able to lift

more weight goes against

why he originally began

working out for looks.

He has never lost sight of

the bodybuilding ideal

that strength, size and

leanness should comple-

ment one another. Thats

why Watermans assistancein designing this months

ULTRA strength-training

program was as much a

no-brainer as choosing the

city of the $4.99 buffets to

host the most prestigious

bodybuilding event.

PerBernal

Dawn Sutherland

and Ernie Taylor aim high

with the ULTRA lifestyle


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January 2000 MUSCLE & FITNESS 111

The ULTRA System Training Progression

never excelled to the pointthat I wanted until I starteddoing one-rep maxes on

basic [core] movements tobegin my workouts, says Water-man. He recommends doing three

warm-up sets of 610 reps, with aweight you can easily lift for morereps, before doing 3 4 sets ofone-rep attempts. I go by feel. If[during the bench press] 500pounds is hard, then Ill stop. If itgoes easy, then Ill go to a 510 or515 single. But you have to use

your head. It comes from years and years of training, and trialand error, but I dont miss a single rep . . . I always know exactlyhow much Ive got left in me.

Waterman doesnt take, nor does he recommend taking, aone-rep max to failure. Instead, he explains: Never, never domore than 85%95% of your true max. For that one-rep max,

you cant push it more than youre capable of. . . . When I finallystarted training like that, my bench finally went up. Remember,

you arent looking to increase your bench or squat today youre looking at several weeks down the road. It takes time tobuild that strength.

After doing singles on your core lift, Waterman recommendsdoing whats more or less a typical bodybuilding routine: Ivealready done my high resistance on a basic exercise, so I donthave to do any more heavy weight, he says. Ill do 23 acces-sory lifts, using a moderate to light weight for 10 reps. This is

where my bodybuilding kicks in! Ill do three sets of 10 reps,with a weight thats roughly 50% 60% of my 1RM. It pumps mymuscles full of blood and makes me feel good. The point is thatby doing the high-resistance one-rep max, youve alreadystressed the muscle enough to build strength.

Besides, adds Waterman: Your bench doesnt go upprimarily from bench pressing. It goes up from accessory move-

ments, including your triceps and shoulder workouts. So thatswhere you should push it a little more. [The accessory exercises]put less stress on the joints, which helps you stay injury-free; you

feel good and youre also putting on extra muscle because youredoing a little bit of bodybuilding. It works for me!

For maximal recuperation, Waterman believes in trainingeach bodypart only once a week. The exceptions are abs, calvesand traps, which he says he pounds at least twice a week(traps and calves twice a week, abs almost every day). For max-imum gains and injury prevention, he also recommends doingmoderate-intensity cardio and muscle-specific stretching (forthe muscle groups youre working) before training.

Any final thoughts? Consistency is huge, says Waterman. Ittakes time to build strength, so dont expect results overnight.If you make this a lifetime goal, just give it time and youll grow

it takes time to figure out how your body responds best.Learn from your mistakes, make changes and go from there . . .

thatll get you strong!To contact David Waterman, e-mail him at: davidwaterman@

dreamscape.com. or check out his website at www.davidwaterman.com.

Your bench doesnt go up primarily

from bench pressing. It goes up from

accessory movements, including your

triceps and shoulder workouts. So thats

where you should push it a little more.

How Does One Achieve Such Strength?

I

DavidWater-man

Instead of shrug-ging off powermovements,

Waterman warmsup and then goesstraight into one-rep sets.

Photos of David Waterman by DeNicola


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112 MUSCLE & FITNESS January 2000

NUTRITIONUsing Dietary Fat for Gaining Strength

Supplementation for Strength

David Waterman, the worlds strongest man in the bench press, attributes much of his recentsuccess to his diet and nutritional advice from his sponsors at MET-Rx: Supplements are an

extremely importantpart of my training because I feel they enable me to continually improve . . .when youre trying to lift just 3 more pounds than the current record, even a small advantagebecomes significant. Heres a supplement program to aid in your strength-building program.

Supplement Reported Benefits/Uses Dosage Weeks

Creatine Strength, mass, recovery Loading: 1525 g /day 1 (if new to ULTRA)

Maintenance: 37 g/day 1, 2, 3

Glutamine Recovery, immune system 10 g/day 1, 2, 3, 4

Flaxseed oil Source of omega-3; 1 2 Tbsp /day 1, 2, 3, 4joint and overall health

Glucosamine Joint integrity 500 mg 3x /day 1, 2, 3, 4

Chondroitin Joint integrity 200 mg 3x /day 1, 2, 3, 4

Essential fatty acids

are needed for hemo-

globin production,which carries oxygen

to your tissues and

makes red blood

cells more flexible.

Essential fats

increase the joints

ability to repair and

maintain themselves,

and they have an anti-

inflammatory effect.

Hmmm. Isnt that the exactopposite of what was touted justa few years ago? Each year,researchers and scientists dis-cover and better understand theamazing effects foods exert onthe human body. In particular,many are finding that dietaryfat can be a healthy addition to

your diet as well as a helpfulnutrient in building muscle.Thats especially true if you fol-low a very healthy diet andrestrict dietary fat to very low lev-els. In fact, some types of dietary

fats are classified as essential nutrients.Some noted nutritionists feel weve gone way overboard

with regard to restricting fat intake. Udo Erasmus, PhD,author of the best-selling book Fats That Heal, Fats That Kill(Alive Books,1999), notes that not all fat is bad. While he doesrecommend avoiding those fats found in chicken skin, marbledmeats, whole-milk dairy products, margarine and fried foods, hesays: More important is including what I call fats that heal, orhealthy fats: the omega-3 fatty acids found in flaxseed oil andfish oils, and omega-6 fatty acids common to many vegetableoils. The healthy fats contain substances that every cell inour body requires to function, and a diet that lacks theseessential fats is unhealthy.

Omega-3 fatty acids contain alpha-linolenic acid and omega-6s contain linoleic acid. The former converts into helpful com-pounds called EPA (eicosapentaenoic acid) and DHA

(docosahexanoic acid); the latter converts into GLA (gamma-linolenic acid) and dGLA. How do all the abbreviations and ini-tials apply to you? In a nutshell, Erasmus emphasizes the needto balance omega-3s and omega-6s in a 2:1 ratio. He reports, Inmy work with bodybuilders, weightlifters and triathletes, theaddition of essential fats, especially the omega-3s, results in anincrease in stamina, enhanced muscle recovery and faster heal-ing. Essential fatty acids are needed for hemoglobin production,

which carries oxygen to your tissues and makes red blood cellsmore flexible. This allows them [red blood cells] to more easily

Eat fat to gainmuscle?

By Chris Aceto

sneak into capillaries, giving you better delivery of oxygen andnutrients to the tissues, thereby increasing energy.

Erasmus says bodybuilders who add essential fatty acids to theirdiets can benefit from the accelerated breakdown of lactic acid a metabolic byproduct of intense weight training into pyru-vic acid. Theoretically, this clearing of lactic acid can improve mus-cle recovery. Still another benefit lies in essential fats ability toimprove muscles glucose uptake by improving insulin sensi-tivity. This may enhance the formation of muscle glycogen, thechief training fuel reserve during high-intensity weight training.

And essential fats support testosterone levels which, among otherthings, influence and improve muscle strength and metabolism.Erasmus adds, Men who are deficient in essential fatty acids cansuffer lowered testosterone levels and sperm counts.

This months addition to your supplement stack is essen-tial oils such as flaxseed oil to provide omega-3 fatty acids.Some oils are already found in the months meals, which should

provide you with adequate levels of omega-6s. If you choose toadd supplemental oil, youll get a few additional grams of fatbeyond what youll get from this months menu plan. While thedose is sufficient to pump up your intake of essential fatty acids,it wont alter, to any significant degree, your macronutrient ratioof 50% carbs, 30% protein and 20% fat.

Consuming essential fats can also help your joints,whichare most prone to injury in strength athletes because of wear andtear. Erasmus explains, Essential fats increase the joints abilityto repair and maintain themselves, and they have an anti-inflam-matory effect. The hope is that essential fats can support jointhealth and squelch inflammation associated with heavy lifting allowing you to lift heavier and to forgo traditional treatment forsore joints such as aspirin, ibuprofen or acetaminophen.

Erasmus stresses that you choose oils as close to their nat-ural state as possible, favoring those extracted from the nut or vegetable with no high heating, bleaching or chemical treat-ments. A natural oil blend of flaxseed (omega-3) and sunfloweroil (omega-6) is a must for bodybuilders who want to addstrength, because the essential fats are used up with trainingand have to be replenished. I suggest that bodybuilders use,daily, 1 teaspoon of oil for every 15 pounds of bodyweight. Oilscan be added to cold and warm foods, but never used to bakeor fry the high heat destroys them.


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MUSCLE & FITNESS ULTRA SYSTEM MONTHMUSCLE & FITNESS ULTRA SYSTEM MONTH 7

During the strength phase, your macronutrient pro-file of carbs, protein and fat will change to sup-

port the alterations in your training protocol. Thismonth, youll eat roughly half (50%) of your dailycalories from energy-yielding carbohydrates, withthe rest to be divided into protein and fat.Specifically, aim for 30% of your daily caloriesfrom protein and 20% from fat, preferably healthyfats from omega-3 and omega-6 sources.

Below are 10 meals and six snacks that can be combinedto reach your daily caloric needs to build strength

approximately 250 calories above your daily caloricexpenditure (to determine your daily caloric needs, seepage 172 in the July 1999 issue). Each meal is approxi-mately 600 calories, and each snack about 300 calories.

Use this handy reference chart to structure yourdaily meal plan, combining meals and snacks. Choose

the combination that best meets your caloric needs.

50%Carbs50%Carbs

20%Fat

30%Protein30%

Protein

Ratio Goal

ULTRA STRENGTH: MEAL PLANNING


MEALS Cals Carb Pro Fat(g) (g) (g)

2 eggs, scrambled w/ 144 1 12 105 egg whites 70 0 18 0

1 large raisin bagel 228 46 8 1

3 tsp. sugar-free jam 28 7 0 08 oz. nonfat, sugar-free yogurt 100 17 8 0

Totals 570 71 46 11

3 oz. flank steak, grilled 169 0 23 8

4 egg whites, scrambled 56 0 14 02 cups shredded potatoes,

browned 233 50 6 11 cup orange juice 100 24 1 0

Totals 558 74 44 10

2 servings Lean CuisineSwedish Meatballs w/pasta 600 72 46 14

Totals 600 72 46 14

Mix together:

6 oz. chicken breast, grilledand sliced 179 0 35 5

1 cup cooked rice 209 44 6 1small green salad 58 12 2 0

1 oz. cashews or almonds 152 6 5 12*

3 Tbsp. Lite Teriyaki glaze 75 13 5 0 Totals 673 75 53 18

6 oz. swordfish, grilled 199 0 34 7**

1 14 cups couscous w/ 266 55 7 21 Tbsp. raisins mixed in 40 10 0 01 tsp. Mrs. Dash spice 4 1 0 034 cup asparagus tips 28 6 1 0

1 12 Tbsp. light ranchsalad dressing 44 2 0 4

Totals 581 74 42 13

6 oz. chicken breast, grilled 185 0 35 5

7 oz. potato 216 50 4 0

2 Tbsp. sour cream 66 2 1 612 cup broccoli 28 5 2 034 cup low-fat ice cream 151 28 3 3

Totals 646 85 46 14

6 oz. ground turkey breast, browned199 0 34 73 oz. cooked pasta 312 64 11 212 cup tomato sauce w/ 44 9 2 0112 tsp. flaxseed oil mixed in 63 0 0 7**12 cup cauliflower, steamed 26 5 2 0

Totals 644 78 49 16

* Source of omega-6 fatty acids ** Source of omega-3 fatty acids

MEALS Cals Carb Pro Fat(g) (g) (g)

4 oz. chicken breast, grilled 123 0 24 32 slices low-fat cheese 144 2 14 91 large whole-wheat bagel 225 46 8 1

8 oz. orange juice 104 26 0 0 Totals 596 74 46 13

Healthy Choice Cheese French Pizza 340 51 22 516 oz. low-fat milk 200 24 16 6

Totals 540 75 38 11

3 oz. canned tuna, water packed 171 0 36 3**3 Tbsp. fat-free mayonnaise w/ 36 12 0 0112 tsp. sunflower oil mixed in 63 0 0 7*

4 slices whole-grain bread 288 52 12 4sliced tomato & lettuce 20 4 1 01 fig cookie 60 11 1 0

Totals 638 79 50 14

SNACKS Cals Carb Pro Fat(g) (g) (g)

1 pita pocket 153 31 5 14 oz. deli turkey breast 122 2 20 41 Tbsp. mustard 10 1 1 0

Totals 285 34 26 5

12 oz. low-fat milk w/ 162 18 12 52 Tbsp. whey protein powder 41 1 8 12 rice cakes 70 14 2 0

Totals 273 33 22 6

4 Tbsp. whey protein powder 90 2 16 2mixed in blender w/ water &

1 banana & 100 25 0 0

1 12 tsp. peanut butter 48 1 2 41 rice cake 32 7 1 0

Totals 270 35 19 6

12 cup oats, cooked and mixed w/ 155 27 5 3

4 Tbsp. whey protein powder 82 2 16 21 cup strawberries 50 13 0 0

Totals 287 42 21 5

1 9-inch tortilla 131 23 3 33 oz. canned tuna, water packed 86 0 18 2

2 Tbsp. fat-free mayonnaise 24 8 0 0Lettuce 10 2 0 0

Totals 251 33 21 5

114 cup 2% cottage cheese

w/pineapple 273 30 27 5 Totals 273 30 27 5

* Source of omega-6 fatty acids ** Source of omega-3 fatty acids


5/10

Customizing ULTRA:Made to Order

By definition, periodized or cycled training means youllgo through multiple training stages to accomplish your

overall goal more muscle, strength, flexibility, better car-dio conditioning and less bodyfat. Like a roadtrip, eachmonth represents but one stage of the total journey. Andsince you and I may not route our trips the same, weveincluded some side roads you can take to fit your currentdriving demands:

More Muscle: Although this months workoutcombines both strength and mass-building training, do thefollowing for even more mass: Increase the reps of all coreexercises to 68 and shorten your rest periods between setsby 30 60 seconds. (Note: You may need to decrease your%1RM by about 5%10% to successfully complete each set.)On assistive lifts, increase the weight by about 5%10% andtake most sets close to muscle failure.

More Strength: Even though this is what thismonth is all about, youll likely notice that our method differsfrom what weve presented in past strength phases. Heres asimple explanation: You can improve strength in a number of

ways, and this program represents just one of those means. If you find that this doesnt work for you, experiment with

forced reps, fewer exercises, slightly higher reps, strict nega-tives or even partials.

Reduce Bodyfat/Weight: Losing weight and/or fat always seems to be a struggle, but it doesnt need tobe. If you still want to train for strength but dont want to eatfor it, simply consume slightly fewer calories than your bodyburns per day (about 250 400 less). This strategy is equallyappropriate if you arent training for strength. To train formuscle endurance (tone), dont bother with the one-repsets. Instead, stick with %1RMs of 50% 60% on all lifts, do3 4 working sets on each exercise, do at least 15 reps andkeep your rest between sets minimal (about 30 90 sec-onds). You may also benefit from stacking training days sothat you hit each bodypart twice a week. Finally, use the

same suggestions as described below, with the exception ofeating more calories.Better Cardio: Though improvements in cardio

conditioning can occur with moderate-intensity exercise,research does suggest that more is actually better.Specifically, progressively increase the duration and inten-sity of each cardio session so that small improvements inone, the other or both occur with each successive workout.Because youll be burning more calories, consume morefood to compensate for the loss. Youre also less likely to befatigued in the weight room if you do cardio after you hitthe weights.

Greater Flexibility: Flexibility is key to injuryprevention and range of motion. If you want more of it,try to find a partner who can assist you in some con-tract/relax stretching exercises after your workouts andon your days off.

Time/Equipment Setbacks: If you think thisworkout doesnt speak directly to you because you train athome or a less-than-plush gym, think again. This program ismerely a skeleton of what you can do to increase strength.Manipulate the exercises to accommodate what you haveavailable. For example, if you dont have a cable device forcrossovers, substitute the exercise with dumbbell flyes. Legpresses and hack squats can just as easily be squats, lungesand/or front squats. If time is an issue, consider combiningtraining days to decrease the days per week that youre in thegym. When you do that, however, cut out 1 2 assistive liftsand do only one days worth of abs instead of two.

Just because youre new to ULTRA or bodybuilding doesntmean you cant start this program. The key to success,however, is making the correct adjustments. Heres how:

Rank Beginners: If youre brand new to bodybuilding,combine all core lifts into one training session to be com-pleted 2 3 times per week. Begin each exercise with a verylight load and perform them for only 12 sets of 10 15 reps.

From there, you can begin adding exercises, increasingweight and splitting workouts until you can safely build yourway up to whats prescribed in this months training edition.

Intermediate and Advanced Bodybuilders: The NationalSafety Councils advice of Feet First, First Time is just asappropriate here as when taking the plunge into unknownwaters: Make sure this months ULTRA workout is within yourlimitations before jumping in headfirst. If you cant successfullycomplete a lift or workout, back it down a notch.

If Youre Newto the Program

PerB

ernal

114


6/10

CHEST BACK

CableCrossover Seated

Row

BICEPS

SeatedOver-head

Dumb-bell Press

TRAPS

DumbbellShrug

StandingBarbell

Curl

CALVES

SeatedCalf Raise Leg Press


Bent-Over Row

BACK

January 2000 MUSCLE & FITNESSJanuary 2000 MUSCLE & FITNESS 115

QUADS / GLUTES

HackSquat

DeHaan

Reiff

Reiff

Reiff R

eiff

Sorensen

Reiff

Soren

sen

DELTS


7/10

WEEK 1Reps:

1 for core exercises

6 10 for assistive

20+ for abs

20 for traps and calves

Intensity:

75% 85% 1RM for core exercises

50% 60% 1RM for assistive

Rest Between Sets:

35 minutes for core exercises

1 2 minutes for assistive

Training Guide:

Core exercises:After your three warm-up sets(see Rules This Month #3, below)

Begin your first working setusing 75% 1RM

Your second with 80% 1RM Your third using 85% 1RM

Each set should be an explosivesingle slow and controlled on thenegative, full effort on the positive.

Assistive exercises:

Do your first set of 10 repsusing 50% 1RM

Your second with 55% 1RM for 10 reps

The third using 60% 1RMfor 6 8 reps

WEEK 2Reps:


6 10 for assistive

20+ for abs

20 for traps and calves

Intensity:

80%90% 1RM for core exercises

55% 65% 1RM for assistive

Rest Between Sets:

35 minutes for core exercises

12 minutes for assistive

Training Guide:



Your second with 85% 1RM Your third using 90% 1RM






WEEK 3

Reps:


6 10 for assistive

20+ for abs

20 for traps and calvesIntensity:

85%95% 1RM for core exercises

60%70% 1RM for assistive

Rest Between Sets:

3 5 minutes for core exercises

1 2 minutes for assistive

Training Guide:



Your second with 90% 1RM

Your third using 95% 1RM






WeeklyGuidelines

1Begin each workout with 20 min-utes of moderate-intensity cardio

(work at approximately 65% of yourmaximal heart rate, or MHR) followed bysome light stretching, specific to the body-part(s) youll be training. Perform allstretches for 2 4 sets, holding eachstretched position for 1530 seconds dont bounce.

2Workout intensities are based on apercentage of your 1RM (one-repmax, the maximum amount of

weight you can properly lift for only onerepetition). If you dont know your1RM for a particular exercise,guesstimate. Also, if youre unable tocomplete the prescribed number ofrepetitions using proper form, adjustthe weight accordingly.

3Precede each core exercisewith three easy warm-up

sets: Do 10 reps with a lightweight (about 30%40% of your1RM); another 10-rep warm-up setwith a slightly heavier weight (50%60% 1RM); and finish with a third

warm-up set, doing 6 8 reps with aweight thats about 65%70% 1RM.

Rules This Month WEEK 4Active Rest Phase

Training Guide:Since your next several months are

going to entail a high volume of work(set x reps) to get you lean for sum-mer, we suggest you refrain from anyserious exercise for this one week.

The exception is your stretching perform full-body stretching twice aday: 2 4 sets, holding each stretchedposition for 15 30 seconds.

Never, never do more than

85%95% of your true max.

For that one-rep max, you

cant push it more than

youre capable of.

David Waterman

DELTS

Barbell Press

(front)

116

DELTS

Front BarbellPress

(seated)

Scha

ff


8/10


Cardio:20 minutes at moderate intensity (approximately 65% MHR)

Stretch: Chest, internal and external shoulder rotators, upper back, triceps


Stretch:Internal and external shoulder rotators, upper back/rear delts, front delts, neck

DAY 2

DAY 1

HOW TO FILL IN:

Write your weight

used in the spaces

provided.

BENCH PRESS 75% / 80% / 85% 1RM

one rep: _____ /_____ /_____

ASSISTIVE: 50% / 55% / 60% 1RM

Incline Bench Press _____ /_____ /_____Optional set

195 210 220

100%

1RM

for each

exercise:

______

______

______

______

______

100%

1RM

for each

exercise:

______

______

______

______

______

WEEK 1 2 3

FLAT BENCH PRESS 75% / 80% / 85% 1RM 80% / 85% / 90% 1RM 85% / 90% / 95% 1RM

one rep: _____ /_____ /_____ _____ /____ /____/____ ____ /____ /____/____

ASSISTIVE:* 50% / 55% / 60 % 1RM 55% / 60% / 65% 1RM 60% / 65% / 70% 1RM

Incline Bench Press ____ /____ /____ ____ /____ /____ ____ /____ /_____

Cable Crossover ____ /____ /____ ____ /____ /____ ____ /____ /_____

Crunch 20+ reps: ____ /____ ____ /____ ____ /____

Oblique Crunch 20+ reps: ____ /____ ____ /____ ____ /____

Stretch: Full-body stretching; 2 4 sets, holding each stretch for 1530 seconds

ABS

CHEST

100%1RM foreach exercise:

______

______

260

100 110 200

* For number of reps per set see Weekly Guidelines.

120

WEEK 1 2 3

BARBELL PRESS (front) 75%/ 80% / 85% 1RM 80% / 85% / 90% 1RM 85% / 90% / 95% 1RM

one rep: _____ /_____ /_____ _____ /_____ /_____/_____ _____ /_____ /_____/_____

ASSISTIVE:* 50% / 55% / 60% 1RM 55% / 60% / 65% 1RM 60% / 65% / 70% 1RM

Seated Dumbbell Press _____ /_____ /_____ _____ /_____ /_____ _____ /_____ /_____

Lateral Raise _____ /_____ /_____ _____ /_____ /_____ _____ /_____ /_____

Reverse Pec-Deck Flye _____ /_____ /_____ _____ /_____ /_____ _____ /_____ /_____

Dumbbell Shrug ____ /____ /____/____ /____ ____ /____ /____/____ /____ ____ /____ /____ /____ /____

Hanging Knee Raise 20+ reps: _____ /_____ _____ /_____ _____ /_____


ABS

TRAPS 20 reps at 5060% 1RM 20 reps at 55 65% 1RM 20 reps at 60 70% 1RM

DELTS

Core exercises

are shown in

capital letters



9/10

PerB

ernal


Stretch: Upper, mid and low back, internal and external shoulder rotators, biceps, calves

Next Month in ULTRA

Join us next month when John Mother Dunn, head strength

coach of the New York Giants, and Jackie Berning, PhD, RD,

sports nutritionist for the Denver Broncos, serve up new training

guidelines and nutrition dishes for packing on more lean muscle.

Until then, train hard and train smart! See ya next month!

See page 116 for Weekly Guidelines. Optional set.

100%

1RM

for each

exercise:

______

______

______

______

______

______

______

______

DAY 3

WEEK 1 2 3

ROW:SEATED OR BENT-OVER 75% / 80% / 85% 1RM 80% / 85% / 90% 1RM 85% / 90% / 95% 1RM

one rep: ____ /____ /____ ____ /____ /____/____ ____ /____ /____/____

ASSISTIVE:* 50% / 55% / 60% 1RM 55% / 60% / 65% 1RM 60 % / 65% / 70% 1RM

One-arm Cable Row ____ /____ /____ ____ /____ /____ ____ /____ /_____

Wide-grip Pull-Down (front) ____ /____ /____ ____ /____ /____ ____ /____ /_____

STANDING BARBELL CURL 75% / 80% / 85% 1RM 80% / 85% / 90% 1RM 85% / 90% / 95% 1RM

one rep: ____ /____ /____ ____ /____ /____/____ ____ /____ /____/____

ASSISTIVE:* 50% / 55% / 60% 1RM 55% / 60% / 65% 1RM 60 % / 65% / 70% 1RM

Dumbbell Curl ____ /____ /____ ____ /____ /____ ____ /____ /_____

Preacher Curl ____ /____ /____ ____ /____ /____ ____ /____ /_____

50% / 55% / 60% 1RM 55% / 60% / 65% 1RM 60 % / 65% / 70% 1RM

Donkey Calf Raise ____ /____ /____ ____ /____ /____ ____ /____ /_____

Seated Calf Raise ____ /____ /____ ____ /____ /____ ____ /____ /_____

Stretch: Full-body stretching; 2 4 sets,holding each stretch for 15 30 seconds

*For number of reps per set see Weekly Guidelines.

CALVES 20 reps 20 reps 20 reps

BICEPS

BACK

Consistency is huge, says Waterman.

It takes time to build strength, so dont

expect results overnight. If you make

this a lifetime goal, just give it time

and youll grow.

118 (Continued on page 119)


10/10




Stretch: Triceps, upper and low back, neck

WEEK 1 2 3

CLOSE-GRIPBENCH PRESS 75% / 80% / 85% 1RM 80% / 85% / 90% 1RM 85% / 90% / 95% 1RM

one rep: ____ /____ /____ ____ /____ /____ /____ ____ /____ /____/____


Seated OverheadDumbbell Extension ____ /____ /____ ____ /____ /____ ____ /____ /_____

Pressdown ____ /____ /____ ____ /____ /____ ____ /____ /_____

Dumbbell Shrug ____ /____ /____ / ____ / ____ ____ /____ /____ / ____ / ____ ____ /____ /____ / ____ / ____

Decline Reverse Crunch 20+ reps: ____ /____ ____ /____ ____ /____

Decline Crunch 20+ reps: ____ /____ ____ /____ ____ /____


ABS

TRAPS 20 reps at 50 60% 1RM 20 reps at 5565% 1RM 20 reps at 60 70% 1RM

TRICEPS


Stretch:Low back/glutes, quadriceps, hamstrings, calves, hip adductors and abductors

WEEK 1 2 3

LEG PRESS 75% / 80% / 85% 1RM 80% / 85% / 90% 1RM 85% / 90% / 95% 1RM

one rep: ____ /____ /____ ____ /____ /____ /____ ____ /____ /____ /____


Hack Squat ____ /____ /____ ____ /____ /____ ____ /____ /_____

Leg Extension ____ /____ /____ ____ /____ /____ ____ /____ /_____

Barbell Romanian

Deadlift ____ /____ /____ ____ /____ /____ ____ /____ /____

Seated Leg Curl ____ /____ /____ ____ /____ /____ ____ /____ /____

50% / 55% / 60% 1RM 55% / 60% / 65% 1RM 60% / 65% / 70% 1RM

Donkey Calf Raise ____ /____ /____ ____ /____ /____ ____ /____ /_____

Seated Calf Raise ____ /____ /____ ____ /____ /____ ____ /____ /_____

Stretch: Full-body stretching; 2 4 sets, holding each stretch for 15 30 seconds

CALVES 20 reps 20 reps 20 reps

QUADS / GLUTES / HAMSTRINGS

DAY 5: Rest

DAY 7: Rest M&F

See page 116 for Weekly Guidelines. Optional set.

100%

1RM

for eac

exercis

______

______

______

______

100%

1RM

for eac

exercis

______

______

______

______

______

______

______

DAY 4

DAY 6

* For number of reps per set see Weekly Guidelines

m&f ultra month7 screen

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