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     Fitness Tips For 3/8/2006 

You Can Achieve Your Fitness Goals
by Scott Miller

About Me 

I just turned 43. I'm a fly fisherman. Late spring, 2001, on a 
fishing trip by myself, I hurt my back. I realized that I had 
to get into shape just to be able to keep fishing.

On July 5, 2001, I started my 'new life' of proper diet and exercise. 
I was a weak, skinny, fat guy - 205 pounds, 25% bf and everything but
my belly was skinny. Case in point - 11" arms flexed. My big 3 lifts 
were barely squatting 95 pounds, bench press of 4 reps at 135 pounds
and I didn't deadlift at all.

Since then, sticking to it very religiously, I'm at 235 pounds and 
15% bf. My big 3 lifts (1 rm) are 300# bench (with a shoulder that 
hates benching), 400 pound squat and a 500 pound deadlift. I've put
10" on my shoulders, 7" on my arms, 7" on my quads.  

My ultimate goal is to be 10-12% bf at 250 pounds.  I will reach that 
goal. I gain and cut several times throughout each year.  Each time 
I gain, I get a bit larger and stronger and each time I cut to 15% bf, 
my bodyweight is heavier.  I lift hard and heavy, do cardio and try
to eat correctly.  

Just by changing my diet, I can gain or lower bodyweight. Lift hard, 
remember muscle helps burn fat. The more muscle you have, the more 
fat you can burn.  Do your cardio, I do at least 3 times a week.  
Make sure you get enough sleep, this is when the actual muscle 
building happens. Ignore the scale when cutting. How do you look 
and feel?  Stick with it. If you donít, you won't realize 
your full potential.

My Workout

It's based upon Bill Starr's 5 X 5 (5 sets of 5 reps) strength 
routine.  Notice that there's very little direct work. I put on 
quite a bit of size and strength using this routine.  If you can 
complete 5 sets of 5 reps, then next week, add 5 or 10 pounds to 
it. I'd do this for about 2.5 months and then do a lighter, high 
reps week for a change and to let the body restore itself.

Squats - heavy - 5 X 5
Bench - heavy - 5 X 5
Bentover rows - heavy 5 X 5

Triceps push downs - moderate - 4 X 10
Skull crushers - moderate - 4 X 10
Concentration curls - heavy - 4 X 6-8
Cardio (15-20 minutes)

Deadlifts - heavy 5 X 5
Standing military press - heavy 5 X 5
Pullups - 5 X 5


Power cleans - heavy - 5 X 5
Bench - 75%-80% of Monday - 5 X 5
Bent over rows - 75%-80% of Monday - 5 X 5

2-4 hours full court bball.


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Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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