10W – Week 9


[formlightbox_call title=”10W Boot Camp Measurement Form” class=”1327388752814″][/formlightbox_call] [formlightbox_obj id=”1327388752814″ style=”” onload=”false”][gravityform id=”63″ ajax=”true” name=”10W – Boot Camp Initial Measurement Form”][/formlightbox_obj] [clearboth] For yours and our records, you will need to measure and submit your current body measurements that are listed in the form.

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[clearboth] Enter your Weight, Body Fat %, and Min in Gym/day into the our Nutrient Calculator to give your the optimal dietary needs for this program. Be sure to record the amounts of Carbs, Protein, and Fats listed in the Calculator, as these numbers are vital to the design of your diet.


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The KETO run at this point is to prepare your body for the last half of week ten, the super compensation or carb load. Training is to failure and this one really hurts as we will try to trow you into ketosis with a very hard cardio routine at the beginning of the week. Good luck – this is make or break time!

To learn more about the KETO run, check out Dr. Willey’s book, Better Than Steroids.

Protein Sources for your diet.

Exercise Title [clearboth] Forced reps are a process that involves working the muscle group to failure. Forced reps take place within a given set and can consist of maximal weight to failure (less reps) or light to moderate weight (high reps). Utilization of a lifting partner is essential to allow full contraction of the muscle to occur. Minimal time is needed between forced reps (as long as full muscle contraction occurs) and time between sets utilizing forced reps is longer to allow greater recovery.

Example: Bench press at 90% of max for 6 – 8 reps (employing a partner to help you through the full phase of contraction).

10W Tools

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Week 9 Mon. Tues. Wed. Thurs. Fri. Sat. Sun.
Eating Plan Low calorie KETO Low calorie KETO Low Calorie KETO Low Calorie KETO Low Calorie KETO Low Calorie KETO Low Calorie KETO
Cardio 20 min HIIT, 60 min LSD 20 min HIIT, 60 min LSD 10 min HIIT, 45 min LSD 15 min HIIT, 20 min LSD 10 min HIIT, 30 min LSD 15 min HIIT, 30 min LSD LSD 40 Min
RT Forced Reps Chest/Tris Forced Reps Back/Biceps Forced Reps Quads/ Traps Forced Reps Shoulders / Hamstring Forced Reps Triceps / Biceps Pre Exhaustion Calves OFF

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