Workout 12
Legs
Pump
Leg Press Wide x12
Leg Press Narrow x12
Leg Press Narrow x12
Stimulate
Leg Press x10
Flutter
Leg Press x30sec.
Calves
Pump
Seated Calf Raise x12
Leg Press Calf Raise x12
Standing Calf Raise x12
Stimulate
Leg Press calf raise x12
Leg Curl x12
Pump
Leg Press x30sec.
Shoulder
Stimulate
Hang 60sec.
Lateral x12
Press x10
Stimulate
Press x 10
Lateral x10
Farmer’s Walk x 50ft
Shrug x15
Flutter
Press x30sec.
Biceps
Pump
Cable curl wide x10
rope hammer curl x10
Cable curl narrow x10
Stimulate
Zottman x10
Hammer x10
DB curl x10
Flutter
DB curl x30 sec.
I completed all 12 workouts as scheduled. After the 12th workout I had to travel for work, hence my tardiness in updating my log.
I am now going to progress to the next phases of the plan as outlined by Dr. Darden and Tim. Looking forward to the next phases.
I really enjoyed this challenge, it was the change and spark I needed in my workouts. I followed the workout as much as I could as prescribed. My results were meaningful.
Being 48 years old, a lifetime natural, and training for over 3 decades, I don’t have high hopes with any workout in terms of putting on additional size. However, with this workout I was able to add additional muscle, allow my joints to heal, and enjoy my workouts once again. I have no complaints and as I stated above, I am looking forward to the next phases of the program.
Thank you again to Dr. Daren and Tim for allowing me to be a part of this challenge. And to the other participants, I enjoyed reading your posts and following your progress. I was inspired by your workouts which helped me train as hard as I could just to try and keep up with all of you.