Levrone Transformation, Week 8, Traps and Arms • LevroneReport.com

July 16, 2009

Shocking the muscles a little more on this fifth day of week eight, with a focus on arms. Today was supposed to be a day off, but I couldn’t fight the urge to get back in the gym and get a message out to you during these intense final days.

To everyone who’s inspired me with words of encouragement and personal stories on this blog…to everyone who has asked tough questions and taken my answers at face value…to every spotter, camera holder, nutritional advisor…to those of you who respect me and have faith in me on bodybuilding forums around the world. This blog is for you.

This transformation could not be happening without you. Let’s finish strong – the possibilities for all of us are endless if we stick together.

Traps :

Shrugs:

315 lb x 6, 315 lb x 6, 405 lb x 6 reps

Arms:

Straight bar curls:

4 sets of 135 lb x 6 reps

Hammer Curls:

50 lb x 6,  55 lb x 6, 60 lb x 6, 60 lb x 6 reps

Triceps :

Straight bar push downs:

5 sets of 200 lb x 20 reps , 1 set of 200 lb x 25 reps

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Levrone Transformation, Week 7 Picture • LevroneReport.com

July 15, 2009

Here’s the week 7 photo taken a few days ago. Took me a while to get it up. Seven weeks, all natural. Let me know your thoughts, and don’t forget to scroll down and check out the leg workout posted earlier today.

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Levrone Transformation, Week 8, Legs • LevroneReport.com

July 15, 2009

This is it, 100% focus for the last leg workout of this first transformation. Not a lot to say, but I’ll go back to talking and instructing very soon. Maybe a post tonight from home to answer a few of your comments directly.

It’s worth the distraction of the camera. It’s important to me that you’re there to see my workout, to go through it with me, and to take some of my focus and simplicity into your workout if you can.

I’m in a zone where I’m relaxed and at peace, and it shows in the video. Feeling the mood enhancer kicking in. The best workouts for me are a combination of focus, power and calm. Try to shoot for that combination today, let me know how it feels.

Full Work Out 
Leg Press:
520 lbs x 12
610 lbs x 12
700 lbs x 12
790 lbs x 12
880 lbs x 12
925 lbs x 20
Hack Squats:
315 lbs x 6
405 lbs x 6
495 lbs x 6
585 lbs x 6
Standing Leg Curls:
150 lbs x 6
150 lbs x 6
150 lbs x 6
150 lbs x 6
Leg Extensions:
70 lbs x 12
80 lbs x 12
90 lbs x 12
100 lbs x 15

Levrone Transformation, Week 8, Chest/Shoulders • LevroneReport.com

July 14, 2009

Remember back at week one when I said, “I haven’t done even a set of pushups in 2 or 3 years, so I need to ease into it.”

Now in the eighth week it’s safe to say I’m done easing into it.

This was the most intense workout yet in terms of digging deep for those last reps. Making some noise, feeling fired up.

If you lift today I need you to go full blown like there’s no tomorrow…because there isn’t. We got four days left. Tell me about your monster workout, your intensity and visualization. I need to read your comments to get psyched up for my next workout.

It’s not over just because the first eight weeks are ending. The blog and the journey are just beginning. The best is yet to come. Let’s finish strong. Evaluate. Then plan the next move together.

CHEST:

Dumbell Press:

80 lb x 8, 100 lb x 8, 115 lb x 8, 120 lb x 8

Incline Bench:

135 lb x 6, 225 lb x 6, 275 lb x 6, 275 lb x 6

Reps Hammer Chest Press:

135 lb x 6, 225 lb x 6, 275 lb x 6, 275 lb x 6

Reps Seated Machine Flys:

150 lb x 15, 160 lb x15, 180 lb x 15, 190 lb x 16

Standing Reverse Cable Fly:

50 lb x 15, 60 lb x 15, 80 lb x 15 , 90 lb x 15

SHOULDERS :

Super Set Dumbell Side Lateral Raises:

15 lb x 10, 20 lb x 10, 25 lb x 10 reps of 4 sets



Levrone Transformation, Week 8, Back & Biceps • LevroneReport.com

July 13, 2009

This is it. I’m focusing in, getting it done in this last week. Not the best sound quality on this video, but I’m not saying much anyway. The point is 100% focus.

Thanks to those of you who have been supportive since the beginning. Your involvement has been the number one ingredient in this transformation.

I would like to get a Week 7 pic up and answer questions and I will get to that as soon as I can. Right now it’s all about visualizing and blocking out distractions as I finish the transformation. I need your support in the home stretch.

I look forward to sharing the final results of this journey with you, reviewing what we’ve learned, and taking on the next challenge. Whatever it is, it will be documented right here on LevroneReport.com.

BACK

Front Lat Pull Downs :
150 lbs x 12, 180 lbs x 6, 200 lbs x 6, 210 lbs x 8 reps.

Reverse Pull Downs :
180 lbs x 6, 190 lbs x 6, 200 lbs x 6, 210 lbs x 6 reps.

Seated Rows : 
180 lbs x 6, 190 lbs x 6, 200 lbs x 6, 210 lbs x 6 reps.

Hammer Pull Downs : 
4 sets of 270 lbs x 6 reps.

ARMS

One Arm Curls: 
40 lbs x 6, 50 lbsx 6, 50 lbs x 6, 50 lbs x 6 reps.

Machine Arm Curls :
50 lbs x 6, 60 lbs x 6, 70 lbs x 6, 80 lbs x 6 reps.

Hammer Curls :
45 lbs x 6, 45 lbs x 6, 50 lbs x 6, 50 lbs x 6 reps.


Levrone Transformation, Week 7 Leg Workout • LevroneReport.com

July 12, 2009

Full Work Out 
Leg Press:
520 lbs x 12
610 lbs x 12
700 lbs x 12
790 lbs x 12
880 lbs x 12
970 lbs x 15
Hack Squats:
225 lbs x 6
315 lbs x 6
405 lbs x 6
495 lbs x 6
Lying Leg Curls:
80 lbs x 8
80 lbs x 8
80 lbs x 8
80 lbs x 8
Leg Extensions:
70 lbs x 12
80 lbs x 12
80 lbs x 12
100 lbs x 15


Levrone Transformation, Week 7: Chest/Shoulders/Triceps • LevroneReport.com

July 11, 2009

Here’s a nice long new training video covering several exercises. It’s the end of week seven and I’m feeling great.  I’ll get some new pics up soon so you can see the progress.

I had to improvise this week. I was on the move but I got my workouts in anyway. You’ll see below, I didn’t have a chance to arrange for a spotter, didn’t have my belt or wraps with me. But I didn’t use that as an excuse. The situation was not optimal but I still got an effective workout.

If you’re looking for excuses not to train, you’ll find a thousand. But if you’re looking for results, you’ll find a way. If you can’t get to a gym, improvise. Do anything you need to do to safely break down the muscle and get that workout in.

Have you ever had to improvise a workout on the move? I know one of you guys used to do squats with your dog on your shoulders – I loved reading that. Anyone else? If you have an interesting story, please sound off on the comment board. Levrone, out.

Full Workout:

CHEST :

Bench:  4 sets of 225 lbs x 6 reps.

Inclines:  4 sets of 225 lbs x 6 reps.

Pec Deck Fly:  150 lbs x 12, 170 lbs  x 12, 200 lbs x 12, 200 lbs x 12 reps.

SHOULDERS :

Front Alternating Dumbell Raises:  40 lbs x 6,  45 lbs x 6,  45 lbs x 6,  45 lbs x 6 reps.

Side Lateral Raises:  35 lbs x 6,  40 lbs x 6,  45 lbs x 6,  50 lbs x 6 reps.

Alternating One Arm Cable Raises:  30 lbs x 4 sets of 15 reps (each arm )

TRICEPS :

EZ Curl Bar Push Downs:  4 sets of 200 lbs X 20 reps.

Reverse Grip Push Downs:  4 sets of 110 lbs x 20 reps.