Sunday, December 8, 2013

Heavy Duty™ day one

After purchasing 3 Mike Mentzer books from, and devouring the information, I've decided to use my blog and on my instagram account (alpha_andy_omega) as an accountability tool to keep me on track. Lately I've done a Heavy Duty™ type of routine in the winter, and more of a Consolidation Routine spring through fall as I love to run, but don't want to lose muscle mass. This time around, armed with new information and inspiration I'm going to take a bit more of a purist approach, and stick to the routine Mike Mentzer wrote about in the late 1990's. Out of respect for the late Mr. Mentzer I won't be posting the actual workout routines. I've emailed back and forth with Joanne Sharkey (CEO/President Mentzer-Sharkey Enterprises, Inc.) who runs, and found her to be one of the most insightful, professional, and helpful people I've ever dealt with in the training biz. So I'm not going to be a jerk and post the routines for those not dedicated enough to read the books for themselves. My intention is to let my progress pictures speak for the efficacy and power behind Heavy Duty™. As my favorite inspirational leader, Esther Hicks, says, 'Words don't teach, we only teach through the clarity of our example.'

I don't take any supplements, it's not that I'm against them, I just think they're a waste of money for me personally. My diet is clean. Except when it's not. LOL. Some days are better than others. I try to keep it 90% clean, though I'm far from "green." Here's my Before pic:

Age: 40
Weight: 208 pounds
Bodyfat: 17.1%

My Intention: My workouts for the next 3 months will be classic Mentzer Heavy Duty H.I.T. (High Intensity Training)Routines. One set of each exercise taken to momentary muscle failure with as little rest between exercises as possible. Each exercise will be performed without using momentum. The weight will be lifted with a slow and controlled cadence. I will perform 5-10 minute warm-ups and cool-downs, untimed, but only as briefly as needed. I will rest at least 3 days between workouts, performing no cardio other than a daily yoga and qigong practice.

Today's Workout: workout #1 - 15 minutes, 20 seconds

“The question you should be asking yourself is not how much exercise do I need, but how little do I require.” ­­­­ Mike Mentzer

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