To be support blogging activities of health, wellness, and fitness information, baileydawn.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. Always check with your doctor before beginning any nutrition or exercise program.

One of the most valuable lessons of my bodybuilding career, would be the honor of learning from John Meadows of Granite Supplements.  My thirst to understand the science behind nutrition led me directly to him.  I was in a wheelchair training for my first show and then graduated to getting around on a scooter when I first introduced myself to John.  I remember asking, “What do I need to do to know what you know?”

I was honored for every piece of advice and wisdom he has given me and continues to influence the bodybuilding scene regularly. He’s turned many average folk into national athletes and IFBB pro’s. He is one of the biggest reasons I grew to compete nationally and has inspired my own training techniques.  So while you are following any of my training programs, you can thank him, because that’s where the credit is due!

I learned he was interviewed and quoted in nearly every muscle magazine, speaks around the world, and the best bodybuilders seek him out for his experience.  He has quite the phenomenal story, trains and coaches backed with science, all while being a man of humility and integrity.  This is why I am affiliate to his Granite Supplement line, because anybody can start a nutrition company in America, and most products do not contain what the label states it does.  Sad to say, but this is even true with GNC.

GNC had products that said one thing on the label, but once dissected, contained only houseplants. False ingredients and contamination also found through Target, Walgreens, and Walmart supplements as well.  You can read that report here. I’ve learned cheaper isn’t the answer.

Keep your muscles fueled with the right science propels you forward in your energy and recovery.  From pre-workouts, to thermo-metabolic enhancers, to amino’s; Granite Supplements has what you need for your athletic goals.  Who knows…. maybe you’ll be the next IFBB pro!

Week 11 Back and Biceps

 

Warm Up on Lat Pull Down and Cable Row:  Lowering some of the reps so you can start pushing more weight. Be sure to still do 2-3 warm up sets of both the lat pull down and cable row before you start counting the supersets. Pyramid up in weight to get blood pumping.

Lat Pull Down: Once warmed up on those two exercises, see how much weight you can safely do with lat pull down for 8. This time don’t do the full range of motion down to your chest, but lean back and only bring the bar to about eye level and slowly release back up. Then immediately jump on Cable Rows for 12, allowing shoulder blades to stretch out, then engage at the lats to drive the elbows back. Keep core engaged, diaphragm up, lower back slightly arched while doing it. 4 rounds of this after you warm up.

One Arm Dumbbell Row:  Go heavier on the one arm row, only for 8, but do 4 sets after 2-3 warm up sets.  Make sure you feel that blood in your lats. 4 x 8

Smith Machine Bent Over Row. Watch the video to maximize this exercise.  Feet shoulder width apart, knees slightly bent.  Bend at the hip over the bar as seen in the video, with your lower back slightly arched to engage your core.  With an overhand grip on the bar, bring bar to touch lower ribs.  Squeeze it there for 2 seconds engaging  your core and your back, then slowly lower down. Be sure to squeeze for 2 seconds against the bottom of your ribs. 3 x 12

Strength Floor Cobra is great for stretching front of shoulders and pecs, while simply squeezing shoulder blades together. Great for posture and an exercise to do everyday when most of us are stuck at desks all day. This helps to ‘untrain’ all the unintentional training we have done to our shoulders over the years. Now to be intentional to ‘untrain’ it.

 

Biceps

 

Finish with 8 sets of biceps. Remember to count to 3 as you are releasing the curl.

One Arm Preacher Curl 4 x 10

Cable EZ Bar Bicep Curl: 4 x 10

 

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Disclosure: Always consult a physician before beginning any nutrition or training program.  I am not a doctor, registered dietitian, or a certified personal trainer.  These programs were built by me throughout my national competitions and the opinions are my own.  To support my blogging activities and free programs, I may receive compensation from affiliate links that you click on at no extra cost to you. To receive free fitness tips, workouts, and special offers, sign up here and save to your address book. 

Week 11 Legs

If you want a strong body, it begins with a strong mind. Each day feed it strength, courage, and faith. With week 11 leg day, go make the best of it!

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