Strong-Arm Your Way to Strong Arms

Everybody wants huge arms.  I'm no exception.  So how do you get arms like Stallone and Schwarzenegger? I hope you're in it for the long haul because it's not easy!

You probably already know this, but to grow muscle you need to damage muscle.  The trick is to do the most damage without actually injuring yourself.  When you do a proper arms workout, your arms will feel like lead when you leave and you'll have the wonderful feeling of soreness and success in the morning.  If you don't have that feeling you need to push harder.

So the method to designing a killer arms workout.  Different workouts hit different parts of a muscle.  For example using a V-Bar for triceps on the cable machine seems to hit higher than using a rope.  Pick the workouts so that there's at least one hitting each key area of your arm.  Some key things to remember:

1. ALWAYS do no more than 5 sets of 5 reps of the absolute maximum weight you can do safely while maintaining good form.
• Failing part way though the 4th rep is better than doing 5 of a weight you could do 6 or 7 or 10 of!
2. Emphasize form over weight!
• I'm not one to tell you that you need to absolutely lock up every other muscle in your body during your set, but good form leads to good results better than bad form with higher weight.
3. Alternate pushing and pulling!
• Do a series of sets of a pulling workout (curling for example) followed by a set of pushing (tricep dumbbell press).  This helps to ensure that your muscles grow in sync with each other and aids in joint health (especially shoulder)
4. NEVER be that guy who is curling in the squat racks.  
• That's a quick way to draw the hate of everyone in the gym who is now unable to squat because of you.  If you're curling heavier weight than you can pick up off the ground then you need to concentrate on squats and deadlifts.  

So that's the basics.  Here's an example of my arm workout.  It's the second of my daily workout, 3 days a week.  Start at the top of the list one day and the bottom the next day.

1. Alternate Dumbbell Curls: Alternate one arm at a time slowly bringing the dumbbell from your side to your chest, rotating as you go.  Excellent for biceps and back.
2. Dumbbell Tricep Press:  One dumbbell held in both hands behind your head.  Lift vertically and lower behind the head.  Hits middle of tricep.  I like to keep my feet back and squeezing the bench's supports for balance.  
3. Barbell Curls: Keep your elbows pinned against the side of your abdomen and arms parallel to each other as you grasp the barbell.  Lift in arc pattern from waist to chest.  Do the most weight you can without significantly rocking your back.  Remember, this is an arms workout primarily.  You will target your biceps, and your back will benefit as well.
4. Tricep Pushdown (V-Bar or Rope): Alternate by day between V-Bar and Rope.  Attach either one to the adjustable cable machine so that the ends of the handle are at neck level.  Pull the handle down and pin your elbows against your body.  FOR V-BAR: pull down bending only at the elbows in a forward arc pattern.  FOR ROPE: pull down in the same pattern, but at the bottom pull each side of the rope off to the side with your wrist.  Both hit triceps and shoulder, rope also hits forearm.
5. Straight Bar Cable Curl: for this lower the adjustable pulley used above to about knee level or below. Attach a short straight bar.  (Bars without rubber grips and use of gloves is highly advised here.  Also make sure bar has a swivel and can spin free of the cable)  Like with Barbell curl, grasp the bar at about shoulder width so your arms are parallel.  Curl bar to chest careful not to rock your back.  This should burn more than the other curls as it ends up doing a little more vertical movement.  You can often do more weight as you have less balancing to do.  NEVER replace free weights with cable machines.  Struggling with balancing builds accessory muscles which benefit appearance and real world strength.
6. Weighted Dips: Start with zero weight and then adjust based on your abilities. Either use a weight belt, or hold a dumbbell between your feet.  Wider grips seem to hit triceps more.

If you do this right you should be really feeling it during each set and after the workout.  Be careful to take care of yourself and never work a body part that is sore from a past workout.  Building with workouts like this requires vast amounts of protein.  Always try to take a protein shake and some carbs within 30 minutes of finishing the workout.

Just the fancy legal stuff: All of the above are based on my experiences and research and are for informational purposes only.  Workout and consume supplements at your own risk and remember, always consult with a doctor before beginning a workout routine or drastically changing your diet.  Be Careful. Stay Safe. Lift Heavy. Be Strong!

Get Pumped! Why Pre-Workouts are a Must-Have in Every Powerlifter's Bag!

If you've ever been in a GNC or looked at the front page of bodybuilding.com, I promise you that you have seen the shiny C4 containers, or the seemingly outrageous claims made advertising some pre-workout products.  I think most people know to take any product's claims with a grain of salt, but many of these pre-workouts are actually very, very effective.

WHY USE A PRE-WORKOUT?
How many times have you felt low on energy or unfocused in a way that caused your workout intensity to suffer, or even skip your workout altogether?  Most of you, like myself know that feeling all too well.  It's easy to make excuses: you had a hard day at work, you didn't sleep well, you're not feeling so great, etc..  That's exactly the feeling that got me into pre-workouts to begin with.  I was sick of essentially wasting time at the gym when I wasn't 100%.  Pre-workouts are great "distractions" from those thoughts and feelings mentioned above.  They provide energy, focus, and often a placebo effect giving you the "I got this!" mentality.

As I mentioned above, I got into pre-workouts for days that I wasn't feeling 100%.  Now, I take them almost every workout (be careful to follow directions about cycling and maximum daily servings!).  Even on days that I feel good, that little jolt of extra energy, extra focus, and again, placebo effect help push my workouts over the top.  If you've read my first article (CAUTION: Not for The Faint of Will), you know that my workout routine is pretty intense.  I go twice a day and always try to add at least 5lbs to each exercise from the session before.  Pre-workouts in addition to my high protein diet and other aspects of my carefully calculated sports nutrition plan have so far helped me achieve this.  For example in the past 2 weeks, my bench press (on an injured shoulder) has gone up 75 pounds!  I'm not saying this wouldn't have happened without pre-workouts, only that it would have likely taken much more time as there would be much more variance in energy levels and motivation from workout to workout.

SO, WHAT'S THE BEST?
I have personal experience using three different pre-workouts.  There are also a few newer ones to the market that I have not yet tried that I will touch on.

1. Jack3d by USPLabs
Jack3d will always have a sweet spot in my memory.  It was the first pre-workout I used, and part of what ushered me into hard core powerlifting.  There's a lot of great aspects of Jack3d.  For starters it is the first (and perhaps only) supplement I have ever taken that has done EXACTLY what is claimed of it.  Shortly after taking Jack3d I get a burst of energy, but unlike an energy drink it doesn't make me hyper or jittery. Rather, it makes me feel like I have an endless pool of energy and effort to tap into.  It makes that 4th and 5th rep more possible, and lets you increase the weights faster and push harder.  Courtesy of the now controversial ingredient DMAA, it creates a tunnel-vision effect.  I remember when I first started taking it, I would get so focused that I would lose track of time and even not notice lifting buddies trying to talk to me.  Your thought process slows to thinking about one thing at a time: getting that weight up, and then doing it again.

I can't speak high enough of Jack3d, but like everything it does have a few downsides.  For starters it tastes awful.  I couldn't stomach the tropical fruit punch, so I switched to lemon-lime.  This is at least drinkable, but its more of a chug, less of a pleasant drinking.  Secondly, Jack3d is becoming hard to find.  Last I checked Bodybuilding.com no longer carries it and GNC has limited supplies in stores only (seems like they're just trying to sell off what's left.  Due to the controversy over the DMAA, and also some people's dislike of the tingling feeling of beta-alanine (personally, I love it), USPLabs has created Jack3d Micro without these ingredients.  (As of the time of this writing, there are rumors the FDA plans to ban DMAA, but nothing official yet.)

2. C4 Extreme by Cellucor
I was only recently introduced to C4 when a Cellucor rep approached me and offered me samples of various products to review.  I think my reaction in the locker room when I drank it for the first time sums up my feelings about C4.  It really is Extreme!  The energy kick of C4 seems much more potent than anything I have tried.  I have a high tolerance for caffeine and the other ingredients common to pre-workouts, so to get a kick like I did from C4 is pretty impressive.  That being said, for me it still wasn't a jittery or hyper energy. I use C4 regularly for one of my daily workouts, and its effect has not seemed to lessen.  Very happy with it, and the Icy Blue Razz tastes much, much better than any Jack3d I've tried.

3. PlatinumPRE by Optimum Nutrition
First off, I love Optimum Nutrition.  I have never known a bad product from them.  When PlatinumPRE was released, the hype was incredible.  Positive reviews were flowing in from left and right.  You can imagine my excitement when an envelope arrived in the mail from Optimum with PlatinumPRE samples!  My first impression: this is without a doubt, by far the best tasting pre-workout drink I know of.  It was actually delicious.  No chugging it down fast, I actually enjoyed drinking it as I sat in the locker room listening to some pre-workout motivation on my phone.  One other thing to know: C4 and Jack3d to a lesser extent stay relatively evenly mixed.  PlatinumPRE does settle significantly, so a quick shake before each drink is warranted.

Before I tried the PlatinumPRE I read through the ingredients.  Minus DMAA, it seemed to have the best of both worlds: almost a combination of Jack3d and C4.  My estimation was correct.  PlatinumPRE gives an insane kick, focus, and just to remind you it's working: the Beta-Alanine tingle that I love so much.  I also appreciate the inclusion of some amino acids and vitamins, as well as using L-Citrulline instead of Arginine as the NO precursor.  Citrulline is somewhat more potent, but more important to me: most NO products use Arginine and it's always good to mix things up to preserve effectiveness.  PlatinumPRE is not only effective, but it seems to be healthy as well.  It is the only pre-workout I know of to include potent antioxidants which help protect your body from free radicals released in large quantities when you work hard and expend masses of energy.

PlatinumPRE made quite an impression.  All the commentary on it comes from two uses.  Unfortunately the sample Optimum sent was quite a small one and unable to support a long term test.  If I can get my hands on some more I will certainly update this review with further impressions.

SOME OTHER BIG NAMES IN THE MARKET:
1. Jack3d Micro by USPLabs
Jack3d Micro is an alternative to Jack3d without the DMAA or Beta-Alanine (two of the ingredients I found most useful in Jack3d).  Looking at the ingredients, I am not exactly optimistic about the potency of Micro.  It is missing the two best ingredients of Jack3d original.  That being said, I have not had the opportunity to try it.  By all means, if you have tried it please leave a comment with your impressions.  If I have the opportunity to try some samples I will be glad to update this review with my impressions.

2. SCREAM by Bodybuilding.com
I anticipate SCREAM being a fierce competitor with PlatinumPRE.  They share many common ingredients, with advantage perhaps to SCREAM.  I love the idea of putting 8 grams of BCAA's in a preworkout.  That helps ensure they are in the blood when most needed, immediately post workout.  Including creatine is a common, but appreciated decision as well as it eliminates or decreases the need to supplement creatine separately.  I am quite excited about SCREAM and hopefully will be able to sample and properly review it soon.

Just the fancy legal stuff: All of the above are based on my experiences and research and are for informational purposes only.  Workout and consume supplements at your own risk and remember, always consult with a doctor before beginning a workout routine or drastically changing your diet.  Be Careful. Stay Safe. Lift Heavy. Be Strong!

Not All Protein Is Created Equally

You've probably heard the hype over Whey Protein or Casein, Soy, Egg, Meat, Milk, or any number of other varieties.  Not all proteins are created equally and taking the right one at the right time can make a world of difference for your goals.  Protein consumption is essential to muscle growth and maintenance.  Lifting weights temporarily damages your muscles.  You get stronger when your body repairs the muscles and makes them bigger to accommodate the stresses.  Most people don't workout their entire body at once.  If you don't have the required amino acids in your blood for muscle synthesis, your body will degrade other muscles in order to fortify those you worked.  Taking the right proteins at the right time helps to ensure amino acid surplus and stimulate anabolic muscle growth while preventing catabolic muscle degradation.  Below I've broken down the different proteins in a simple, easily digested way to help you make the right decision and get the most out of your hard work.

1. WHEY PROTEIN

Whey Protein is the most commonly thrown around name in weightlifting protein supplements.  The hype isn't for nothing.  If you lift weights and want to gain muscle, Whey is a must-have.  Taken within 30 minutes of workout, Whey is the most effective anabolic protein.  In common English: take whey immediately after you work out and it helps you build muscle.Whey protein is the most quickly digested protein.  It has the shortest time from consumption, to digestion, to use.  As a result it is the most useful for immediately post-workout. Its amino acid composition is also ideal for muscle building and immune system support.

There are 3 main categories of whey protein products:

• Whey Protein Concentrates (WPC)
• Whey Protein Isolates (WPI)
• Hydrolyzed Whey Protein Isolates (HWPI)

These vary in cost, purity, and digestion time.

Whey Protein Concentrates
WPC's are the cheapest form of whey protein supplements.  They are produced by filtering the whey byproducts of cheese production.  It has more impurities such as cholesterol and carbohydrates than Isolates and Hydrolyzed Isolates.  This is not necessarily a bad thing.  Studies have shown that cholesterol intake in men who actively lift weights does not correlate to blood cholesterol levels.  In fact, cholesterol (LDL in particular) is essential to the production of testosterone.  Because Whey Protein comes from milk, the most common carbohydrate is Lactose.  While most products do not have enough lactose to trigger reactions in those who are lactose intolerant, you may want to play it safe and step up to the isolates.  Lactose in everyone who can tolerate it is a good thing.  Your body's ideal source of energy comes from carbohydrates.  Lactose is a natural complex carbohydrate, which unlike overly processed carbohydrates, is good for your body.  It takes time to digest and helps maintain proper blood sugar levels.  In a healthy adult, drinking a Whey Protein Shake won't peak you blood sugar or cause a dangerous crash, unlike some sports drinks and sodas. Whey Protein Concentrates are a great supplement to use, especially for those just entering into the protein supplement world who aren't ready to stomach the price of some of the more refined products.

Whey Protein Isolates
WPI's begin life the same as WPC's; as whey byproduct of cheese manufacturing.  The difference is the level of filtration used to achieve the final product.  Isolates are much more pure than Concentrates.  They contain less carbohydrates and less fat/cholesterol.  While this is ideal in that it is more quickly digested, and has fewer calories; the benefits of lactose and some fats explained above are lost to some extent. When using WPI, I like to mix with 1% milk to retain the digestion rate of WPI and the benefits of lactose and milk fat.  As mentioned above, if you are lactose intolerant; Isolates are the best bet as they contain far fewer carbohydrates than concentrates.

Hydrolyzed Whey Protein Isolates
HWPI's go through the same process as WPI's.  They are then subjected to enzymes which partially hydrolyze (digest) the proteins to expedite the digestion time even further.  Many Hydrolyzed Whey Protein Isolate products contain higher protein content per serving, and therefore are listed as having higher calories.  If that is a problem, use less powder, but remember in order to gain muscle mass you need a caloric excess.  One other personal note: HWPI tends to taste slightly less delicious than regular WPI or WPC, but is still quite delicious.  See my personal protein supplementation plan at the bottom for more info.

2. CASEIN PROTEIN (SODIUM CASEINATE)
Casein Protein, or as you will often see on labels as Sodium Caseinate, is another milk-derived protein. Whey and Casein are nature's perfect mixture.  Their presence in Milk is in a large way why milk is often called nature's perfect food.

Casein Protein is very different to Whey.  It is a strong anti-catabolic protein whereas Whey was an anabolic protein.  In English: where whey helps your muscles to build, casein prevents them from breaking down.  Casein protein reacts with the acid in your stomach to "gum up".  The benefits of this are two-fold.  First of all it stays in your stomach causing you to feel full and resist the temptation to eat.  Secondly, its digestion rate is very slow.  This allows a slow, constant supply of amino acids to your body, which accommodates protein maintenance and prevents the degradation of muscle for amino acid supply.

Casein Shakes are excellent for a late night snack, or for mid-day maintenance. 

3. SOY PROTEIN
Soy protein is a much cheaper alternative to the milk proteins.  It digests slower than Whey, but faster than Casein.  It is often used by people seeking to avoid milk products for personal reasons and by those who don't want to pay for milk proteins.  It is also heavily used in protein fortified food products.

I don't recommend using soy protein unless it's your only option.  The amino acid content of soy protein is not ideal for human consumption.  We amino acids referred to as essential amino acids: meaning amino acids which the human body cannot create from other amino acids, but rather needs to obtain through ingestion.  Soy Protein, unlike Milk Proteins, does not supply all essential amino acids.  Its amino acid composition is also less potent as an anabolic force as well as a less potent anti-catabolic force than milk proteins.  These combine to make a slower protein that has less positive effect.  The way I see it, if you work hard in the gym, you deserve to fuel your muscles with what's best for them.  Stick to the milk proteins.

Not Convinced?  While it has not yet been definitively proven, Soy Protein has been linked in many studies to increased estrogen production, and decreased testosterone levels.  At best this makes it harder for men to get the lean muscle body composition they desire.  At worst it may actually stimulate breast development and cancer.  In women, increased estrogen has been shown to greatly increase the chance of developing breast cancer.  Again, studies are still exploring this, but it is certainly reason enough for me to avoid soy protein at all costs.

4. ALL THE REST (EGG, PLANT, MEAT...)
Egg protein is a very niche market.  It seems to be marketed mostly to people who don't want milk proteins and are smart to avoid Soy.  It is a relatively slow digesting protein, but is lactose free.  If you're severely lactose intolerant and can't process whey and casein, egg may be something to look into.  Otherwise stick to the milk proteins.

For some reason Beef Protein is available as a powder.  Beef is an excellent source of essential amino acids and lipids, but there's no need to buy it in powder.  I can't imagine it tastes better than a lean grilled steak.  Look into venison and bison as well: very high in protein, low in fat.

Vegetable Protein: If you're a vegetarian, I guess this is for you.  But then again, If you're a vegetarian building muscle mass will be much, much more difficult.  Def Leppard's Phil Collen might be one example of the contrary, but one might wonder how much muscle he'd have if he consumed milk proteins.
-One thing to be careful of: Gluten has been shown to lower testosterone levels.  Like soy, the studies are ongoing but moderation may be key here.


SO... WHAT DO I DO?
If you've read my previous article (CAUTION: Not for the Faint of Will), you know that my lifting routine is pretty intensive and without much muscle recovery time.  As a result, I make great effort to keep my muscles fueled with the amino acids they need.

On top of a protein rich diet, after each workout I have a protein shake of my own blend of milk proteins.  For my morning workout, I use roughly 1.5 scoops of chocolate whey protein isolate/concentrate mix (I have used the Hydro-Whey, but unless there is a good sale, it's generally not worth the price to me) and ~0.5 scoops of chocolate micellar casein in a large mixer bottle with 1% Milk.  Many of you probably have used whey but not casein before.  When you first start mixing the casein you will notice it does not mix as well and tastes slightly bitter.  Use more whey-casein mixture and work your way up.  Soon you will not notice, and actually find the taste of the mix to be better than without the casein.

In the evenings, I use about 0.75 scoops of casein in the same mixture as above.  I also sporadically have MetRX's Colossal Big-100 Protein Bars, particularly if I'm going to be missing a meal (common as a college student).

For an adult male lifting heavily, you need 1-1.5 grams of protein per pound of body weight.  Lift heavier, obviously you need more, and on lighter days less. 

Follow me on Twitter @keepermike1949 for more updates and words of encouragement, and to let me know your thoughts!



SOME HELPFUL LINKS

My Favorite Whey Protein Powders:
OPTIMUM NUTRITION GOLD STANDARD WHEY
BODYBUILDING.COM WHEY PROTEIN

Hydrolyzed Whey Protein Isolate
OPTIMUM NUTRITION PLATINUM HYDRO-WHEY

Micellar Casein
OPTIMUM NUTRITION GOLD STANDARD CASEIN

Stay tuned, a pre-workout comparison and review is in the works.




Just the fancy legal stuff: All of the above are based on my experiences and research and are for informational purposes only.  Workout and consume supplements at your own risk and remember, always consult with a doctor before beginning a workout routine or drastically changing your diet.  Be Careful. Stay Safe. Lift Heavy. Be Strong!

CAUTION: Not for the Faint of Will

If you're like me, you workout every day because

• You want to get STRONG
• You want to get BIG
• You're addicted to RESULTS

If that's you then try my workout routine. I caution you now it takes DISCIPLINE, DEDICATION, and TIME Commitment like you've never seen before.  If you want to workout to get skinny, or get beach muscles for your next vacation; this isn't the workout for you.  If that's you go find some get-thin-quick dance class at your gym.  This program is for meatheads who live to lift.

Before we get to the specifics, here's some general guidelines.

1. Don't skip LEGSDAY ever! You need to learn to love it because it is the most integral part of your workout.  Your legs are the largest muscles in your body.  Stress them and they release growth hormone among other chemical signals into the blood than benefit your muscle development everywhere.  That leads us to #2:
2. Nutrition is key.  If you want to get big and grow muscle you need caloric excess.  That means you take in more calories than you burn.  The key is what to take in and when you take it in.  Protein is king, and among the proteins Whey is the god.  You have 30 minutes from the second you rack your last weight to get some protein in you.  More on this later.
3. When you think you can't; prove yourself wrong.  Every person has a lot more in them than they think.  Always push yourself for that last rep, that extra plate; but remember PRACTICE GOOD FORM, and when you don't feel comfortable, USE A SPOTTER.  And on that note, one more guideline:
4. FREE WEIGHTS in general are much better for you than MACHINES.  While everything has its uses, use free weights whenever possible.  I understand many of you may be working out in small gyms, home gyms, or don't feel comfortable with the free weights (USE A SPOTTER); but trust me your body and your goals will thank you for the extra effort.  Free weights require you to balance the weight as you work it.  That helps to develop accessory muscles around the muscle you are targeting.  This leads to a more balanced appearance, higher caloric burn, and most importantly: greater real world strength gains.  Think about it, in the real world how many things are balanced perfectly for you?  Train for the gains you want!  If you want strength, use free weights, if you just want beach muscles, find another program!  The other nice thing about free weights is that you're free to move them in a range that fits your body.  Machines have locked tracks that dictate the path of the weight.  This can (especially at high weights) be very bad for your joints.  A key to getting strong and being healthy is protecting your body.  Mess up your joints and you won't be lifting anymore. 

So now for the details.  I designed this workout plan around my goals, if this fits you as well feel free to borrow it.  As always check with your doctor if you have any questions and to make sure you're healthy enough for vigorous strength training.  Weight lifting can be dangerous, so make sure you're comfortable with each exercise before you start exerting yourself with heavy weights.

I do a double-split workout 6 days a week.  That means I workout twice a day for 6 days with one day to rest.  This workout was inspired by Sylvester Stallone's Rambo 4 workout. The goal to gain strength is to do 5 sets, of 5 reps, of the maximum weight you can do.  That means every rep is a struggle which means every rep has an effect.  Again, if you're just starting lifting work your way up to this.  Start with light weight, or an empty bar and gradually work your way up, developing technique and form as you go.

MONDAY, WEDNESDAY, FRIDAY

• Morning
• Chest
• Bench Press
• Incline Bench press
• Dumbbell Press
• Dumbbell Butterflies
• Back
• 1 Arm Dumbbell Row
• Hyper extensions with weights
• Core
• Various
• Afternoon
• Shoulders
• Dumbbell Flye
• Dumbbell Shoulder Press
• Military Press
• Arms
• Alternating Dumbbell Curls
• Barbell Curls
• Cable Curls
• Dumbbell Tricep Press
• Tricep Dips (hold dumbbell between feet for extra weight)
• Cardio (Pick one, mix it up)
• Boxing Heavy Bag
• Run distance
• Sprints
• Run Stairs

TUESDAY, THURSDAY, SATURDAY

• Morning
• Rear Delts, Traps
• Barbell Shrug
• Upright Barbell Row
• Deltoid Raises
• Core/Cardio
• Afternoon
• Legs
• Squats (ALWAYS USE FREE WEIGHT IN POWERRACK IF POSSIBLE!!)
• Leg Press (one exception to no-machine rule)
• Cardio

I've been doing this specific program for 2 weeks now.  It is a great time commitment, but to be honest it makes everything else in the day easier.  I feel healthier than ever, have more energy, and as a result paying attention to boring lectures is easier, and exam scores are up.  Studies have shown that weight lifting among college men directly corresponds to higher GPA's.  My physical gains so far are encouraging.

• I've added 15 pounds in 2 weeks, while noticeably lowering my body fat percentage greatly.
• Bench Press is up 60 pounds.
• Squats are pushing 400 pounds coming off a catastrophic rugby injury to my knee last spring.
• Added strength in legs has stabilized my knee and made it feel better than any treatment so far.
• Leg Press at 1250 pounds and rising following knee injury.
• The changes are noticeable.  In the past 2 weeks:
• A friend I haven't seen in a few weeks asked me if I was taking steroids (NO!)
• A tour at the gym stopped to watch me squat then used me as an example to the prospective members.
• A stranger at the gym asked me in amazement how much weight I was legpressing (1200lbs at the time).
• Muscles are bulging, shirts are tighter around the shoulders/chest/arms, looser in the abdomen, pants are tight around the quads, cardio endurance is up.

That is the first 2 week's results!  I think the hardest part of devoting time to working out for people is the lack of motivation.  To me the best motivation is results! Work hard and you will see results! I keep a gym notebook and any time I need a little motivation, all I have to do is look back a few pages and I'm raring to go.

Follow me on Twitter @keepermike1949 for more updates and words of encouragement, and to let me know your thoughts!

Just the fancy legal stuff: All of the above is my experience with my workout program.  I have no problem with you using, modifying, and sharing it.  It is here for the benifet of anyone who wants to get in shape.  That being said, use it at your own risk.  I take no liability for anything that may happen as a result.  And remember before beginning a workout routine, have a physical and talk to your doctor.  Be Careful. Stay Safe. Lift Heavy. Be Strong!