Recovery Strategies – Reduce Inflammation
Fish Oil Poliquin EPA-DHA 720 Blend – 12-15 capsules per day (spread over 5-6 meals)
Poliquin CL-Ox – 6 capsules per day
Cut out known “inflammatory food”or “high intolerance” food. For me – NO wheat, refined sugar, limit gluten.
Rotate out likely candidates for creating food intolerances – I switch out chicken, eggs and whatever type of nuts I have been eating.
All organic foods
A1 chest/shoulder girdle activations – as many sets as needed, 3-6 reps
B1 reverse band Incline barbell press – 2 sets total (including 1 drop down set), 5-15 reps, 90 seconds between working sets (take as little rest as needed between working sets)
*****after 1st working set at peak weight (for 5-6 reps), drop the weight approximately 20%, rest 90 seconds and hit AMRAP (as many reps as possible)
C1 cable cuff lateral raises – 1 set, 8-10 reps (top set),
*****4 drop sets
D1 Dips – 4 sets, 15 reps, 60 seconds rest
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets
Recovery Strategies – reduce acidity
Greens product:
Poliquin Wellness Greens OR Dynamic Fruits and Greens – 6 servings (scoops) per day
KYS Synerplex Revive Electrolytes- 6 servings (scoops) per day
3-4 cups of green vegetables per meal
2-3 tablespoons apple cider vinegar per day
2-3 limes/lemons per day
A1 Heel elevated front squats – 5 sets, 5 reps, 3 minutes rest
B1 Glute/ham raise – 5 sets, 5-6 reps, 2 minutes rest
C1 handle pull-ups – 5 sets, 5-6 reps, 2 minutes rest
******all sets taken to fatigue, or form breakdown. Not failure or past failure.
A1 lat row
A2 Rope pullover
A3 trap 3
A4 external rotation
*****activations, 3-8 reps, as many sets as needed
B1 ring pull ups – 5 sets, 5-8 reps, 2 minutes rest
C1 Watson bench curls – 5-6 reps
C2 cuff cable triceps extensions- 8-10 reps
5 sets, 2 minutes rest
******all sets taken to (not past) failure
A1 chest/shoulder girdle activations – as many sets as needed, 3-6 reps
B1 reverse band Incline barbell press – 4 sets total (including 3 drop down sets), 5-15 reps, 3min rest before 1st working set (as little rest as needed between warm ups)
*****after working set at peak weight (for 5-6 reps), drop the weight approximately 20%, rest 2min and hit AMRAP (as many reps as possible).
Keep that weight, and hit two more sets of AMRAP with 2 minutes rest
C1 decline Cable flys- 10-12 reps
******pause for 3 seconds at peak contraction for first half of reps, next half, no pause but just shortened length ROM.
C2 shortened pec isometronics – 15-30 seconds
*****contracting into unmoving object with pec in most shortened position
C3 Incline DB flys – 10-12 reps
*****3 second pause in lengthened position (bottom), followed by loaded stretch in lengthened position for 15-30 seconds
5 sets, 45 seconds break
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets
A1 Wide handle cable row- 5-15 reps
Activation. As many sets as needed
B1 prime handle neutral grip chins – 5 sets, 8-10 reps, 2 minutes rest
C1 CHEST supported machine rows – 5 sets, 10-12 reps, 2 minutes rest
D1 neutral grip pull downs – 5 sets, 10-12 reps, 1 minute rest
E1 wide grip pull downs – 12 reps
E2 pullovers (machine or dumbbell) – 12-15 reps 5 sets, 1 minute rest
F1 CHEST supported machine row – 5 sets, 20+ reps, 45 seconds rest
*****extend every set with partials (total reps include partial reps)
G1 Seated cable rows – 5 sets, 20 reps, 45 seconds rest
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets
A1 seated DB military press – 3 working sets (including top set and two drop down sets), 8-15
reps, 3 min rest before, and in between working sets
****second working set, drop load by 20% and hit AMRAP, repeat one more time
B1 Lying cable cuff lateral raises – 4 sets, 8-20 reps, 90 seconds rest
*****last three working sets drop the load down 20% and hit AMRAP, then triple drop on the last set
C1 prone DB rear delt raises – 10-12 reps
C2 high cable rear delt raise – 10-12 reps
5 sets, 60 seconds rest
D1 Seated cable Rope face pull – 12-15 reps
D2 Incline neutral grip front raise – 10-15 reps
5 sets, 60 seconds rest
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets
A1 triceps cable extensions/retractions activation – 5-10 reps
A2 biceps cable curls/retractions activations – 5-10 reps
As many sets as needed
B1 Watson single-arm T bench curls – 8-12 reps
B2 single-arm cuff cable triceps extensions – 10-15 reps
6 sets, 30 seconds rest
C1 Incline DB curls – 8-12 reps
C2 single-arm overhead cuff cable extension – 10-15 reps
6 sets, 30 seconds rest
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets
A1 DB laterals – 3 sets, 10-12 reps, 60 seconds rest
B1 DB laterals (drop sets) – 3 sets, 20+ reps total (including drops), 60 seconds rest
****every set has two drops, and partial reps
C1 DB laterals (drop sets) – 20+ reps total (including drops)
****every set has two drops, and partial reps
C2 Seated cable “Y” raises – 10-12 reps
C3 standing low cable laterals – 12-15 reps
3 sets, 60 seconds rest
D1 DB laterals (drop sets) – 20+ reps total (including drops)
****every set has two drops, and partial reps
D2 Seated cable “Y” raises – 10-12 reps
D3 standing low cable laterals – 12-15 reps
D4 lying cable laterals – 10 reps (top half isometronics – two second hold at peak contraction) straight to 10 reps partials
*****drop weight and repeat 3 sets, 60 seconds rest
A1 standing cable front delt fly – 10-15 reps
A2 incline DB front raise – 10-15 reps
4 sets, 60 seconds rest
B1 seated DB laterals – 10-15 reps
B2 lying cable laterals – 10-15 reps
4 sets, 60 seconds rest
C1 single-arm cuff triceps press down – 10-15 reps
C2 single-arm rope overhead triceps extension 10-15 reps
4 sets, 60 seconds rest
A1 Heel elevated yoke squats – 3 sets -first working set 6-8 reps, 2nd set drop down the weight
(at least 25-30%) and hit AMRAP, then repeat the process one more time for the 3rd set. Take
as little rest as needed up to first working set, then 3 minutes rest between all working sets
B1 Leg extensions – 2 sets, 10-15 reps, 2 minutes between working sets
*****need spotter for forced reps on working sets
C1 Reverse band hack squats – 2 sets, 10-15 reps, 2 minutes rest between sets
*****need spotter for forced reps on working sets
*****all working sets should be pushed to the point of pants-shitting and/or vomiting. Both is
preferable.
