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Nutrition and Training LogCopyright Hugo Rivera - 2007

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CopyrightYou do NOT under any circumstances have the right to reprint, resell, auction or redis-tribute the “Nutrition and Training Log” e-book.

You may not sell this e-book on eBay, or any other file sharing site. You may not transfer it to additional non-paying individuals.

This copy of the “Nutrition and Training Log” you have purchased is for your own per-sonal use. The e-book cannot be edited but is fully printable. You may make a printed copy for your own personal use. You are also welcome to copy the PDF to a CD-ROM or other storage device for backup purposes for your own use.

Copyright infrigement, trademark and theft of intellectual property are serious crimes. Copyright infringement is a felony and civil fines for conviction now start at $150,000 per infringement and may also result in up to five years in prison.

PrecautionsREAD THIS SECTION THOROUGHLY BEFORE GOING ANY FURTHER!

You should always consult a physician before starting any nutritional and/or weight • training program

If you are unfamiliar with any of the exercises, consult an experienced trainer to in-• struct you on the proper form and execution of the unfamiliar exercise.

The instructions and advice presented herein are not intended as a substitute for • medical or other personal professional counseling.

The authors, and editors disclaim any liability or loss in connection with the use of • this system, its programs and advice herein.

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IntroductionWhat you have in your hands is a road map which will aid in your quest to achieve your ultimate fitness goals. My name is Hugo Rivera and the purpose for creating this log was to allow you to benefit from the knowledge that I have accumulated over the past seven-teen years. I have not only beaten the battle of the bulge by permanently losing over 70 lbs. of excess weight, but also through trial and error, have become a successful competitive bodybuilder.

I’ve helped hundreds of thousands of people from all over the world get in shape by performing in–person or on–line training, through numerous articles on my website HRFit.net, or on various online and traditional magazines. I’ve also touched the lives of many people through my best selling publications such as The Body Sculpting Bible for Men, The Body Sculpting Bible for Women, The Hardgainers’ Bodybuilding Handbook, and my online system Body Re–Engineering, just to name a few.

While your goals may never include being on a bodybuild-ing stage like I have been, you can still use this knowledge to accomplish your individual fitness goals and get in the best shape of your life. This training log will provide you with the tools you will need to succeed in all your fitness and bodybuilding endeavors; namely an advanced 6 week bodybuilding training program designed to help you build muscle and lose fat at the same time.

Building Muscle and Losing Fat: Goal SettingA key to success, within everything you do, should revolve around goal setting. Building muscle, losing fat, and increasing energy can be great benefits of a bodybuilding oriented lifestyle. In order to achieve success in obtaining your fitness goals, a lifestyle change needs to occur where you do not see this as “work.” You should be able to enjoy it day in and day out.

An excellent way to get started is to write down your goals. Whether you are a female looking to drop 15 pounds over the next 8 weeks or a guy interested in adding 10 lbs. of lean muscle to your frame, writing down your goals on paper and keeping them visible will be key to maintaining the needed focus. Keep your eye on the target!

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In order to meet your fitness goals, here’s the action plan that you’ll need to commit yourself to following each and every day:

Perform 5 weight training sessions each week (approx. 60 minutes each session and 9divided throughout the week (details of my personalized schedule are outlined in the training section of this log)

Perform 3 sessions of cardiovascular exercise per week (20–30 mins. in duration with 9proper intensity. An “Intensity Formula “ is outlined in separate section to follow)

Eat smaller/more frequent meals (4–6 separate meals) throughout the day as a 40/40/20 9ratio—carbs, proteins, and fats, in order to keep the metabolism elevated and the body nourished.

Sleep for a minimum of 8 hrs every day. 9

Drink an ample supply of water (0.66 x bodyweight in ounces per day). 9

Use the proper supplement protocol* designed to help you meet your specific goals. 9

*A functional approach with suggestions is noted later in this log.

Additional InformationIf you need more information on any of the topics above, please visit www.Bodybuilding.About.com or you can also take a look at any of my best selling books such as Body Re–Engineering, The Body Sculpting Bible for Men, The Body Sculpting Bible for Women, and The Hardgainers’ Bodybuilding Handbook.

Formula For Fitness and Bodybuilding Success No matter what your goals are the formula for success will guarantee that you get the results you want. The only thing that differs is the way in which each individual has to implement it. This is due to the fact that each individual has different goals. For example, most women like to tone up their waists, legs, and arms while most men are interested in increasing lean muscle mass while losing body fat.

The formula is the following:

S=D x (T+N+R)

Where S is the success that you achieve in your program, D is the determination that

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you have to achieve success, T is the training that you use, N is your nutritional program and R stands for rest.

It is important to note that if you don’t have any determination you get a value of 0. The reason for this is because determination is by far the most important factor in determin-ing the amount of success you will achieve from your fitness program.

In order to achieve permanent weight loss, greater muscle mass, or both, all of the fac-tors described above have to be present and in perfect harmony. Follow one but not the other and your success will be negatively affected. Now that you have an idea of what it will take to get the body of your dreams, let’s discuss each of the individual components of the formula for success.

TrainingThere are two types of training:

Anaerobic (i.e. weight training.) is the #1 way to re–sculpt your body and build muscle. A. Weight training helps you burn more calories and firms/shapes your body; More Muscle = More Energy to Expend and Increased Metabolism

Aerobic/Endurance Activity (i.e. walking/running). The key here is getting into your B. fat burning Zone (which is (220 – Age) * .75 = Fat Burning Heart Rate). This means the proper intensity of your aerobic work is key and that talking on the cell phone while on the treadmill just won’t cut it.

A good way to accelerate the fat burning process, as long as it is not overdone, is to combine both weights and your cardio into an intense workout session. Building muscle while burning fat is a challenge for any individual, even the competitive bodybuilder, so it will take hard work and strategic efforts.

Characteristics of a Good Bodybuilding/Fitness Training Routine

They must be short (between 45 to 60 minutes maximum). After about 60 minutes, 1. the levels of muscle building and fat burning hormones that your body produces (such as testosterone) begin to drop.

The rest in between sets should be kept to a minimum (90 seconds or less). This helps 2. you to perform a lot of work and still finish within the allotted time frame. It also improves your cardiovascular system and may stimulate growth hormone output the most.


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Generally, the sets should generally be between 8–15 repetitions each (except for 3. calves and abs). There are many reasons for this: a great pump (blood flowing into your muscle cells) that nourishes the muscle cells, less probability of injury and may improve growth hormone output the best.

Training must be varied and cycled. The body gets used to a routine that stays the 4. same.

Basic exercises should be the mainstay of your training program. Multi–jointed free 5. weight exercises recruit many more muscle fibers than single jointed ones or machines, thus providing faster results.

In the training log pages, your workout routine will be completely spelled out for you so there will be no guesswork from your part.

NutritionNutrition and training go hand in hand. Have you ever heard of people that say that as long as you workout you can eat anything you want because the workout will burn it off? Well that is wrong! While it is true that if you made the correct food choice you can eat much more of it than you thought you could, you cannot go every day to McDonalds and get a Big Mac with some fries.

A balanced diet consisting of smaller, more frequent meals spaced out every 3–4 hours, is the best way to get your body running at full throttle. A diet which consists of a ratio of 40% carbohydrates, 40% proteins and 20% essential fats has worked best for me and the clients I have worked with. I would recommend having a breakfast, lunch and dinner, along with protein/meal replacement shakes, in between these main meals in order to keep the body fueled and your metabolism in high gear.

Rest and RecoveryYou should plan for 7–9 hours of sleep each night in order to allow your body to run at optimal levels. Without the proper recovery process, your body never has a chance to grow and repair itself. Insufficient sleep can cause increased cortisol levels (adrenal stress hormone) in the body, which in turn lowers your metabolism and makes it easier for you to gain fat. Key hormone production is also adversely impacted, as testosterone and growth hormone go down, which makes it difficult to build muscle. Finally there is research that points to the fact that sleep deprivation may be linked to the following:

Heart Disease • Depression •

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Bad Temper • Lack of Concentration and Lethargy. •

Therefore, make sure that you get your ZZZ’s or else you will be forced to live in a body that will not be operating at peak efficiency.

Nutritional Supplements and How to Make them Work for YouEvery weight training/aerobic program can be accelerated with the use of nutritional supplements. There are some basic supplements that the serious fitness enthusiast and bodybuilder need in order to achieve the goals of gaining muscle and losing fat. You have a range of performance enhancing supplements that speed your recovery and increase strength. Weight management and energy products will aim to kick your metabolism into overdrive and surge your workout intensity! There are many top notch supplements in each of these categories—I have listed several to help provide a functional approach to your protocol.

Basic Supplements (Essential to have at all times)Multiple Vitamins/Minerals: Essential to insure against nutritional deficiencies and • this make sure that the body works optimally.

Protein Powders, Meal Replacements, Weight Gainers: These supplements are great to • customize the macronutrient (Carbs, Proteins, and Fats) content of your diet. Protein powders are best if you’re looking to increase just the protein without adding too many carbohydrates, while meal replacements offer a convenient way to get all of the nutrients that your meals should provide. A weight gainer is best for someone with a fast metabolism that needs to add more calories, not only in the form of proteins, but also carbohydrates.

Protein Powders:

5 lbs. Pure Whey• : Designed as a “value” protein: The most protein your dollar can buy while containing the high quality that you can expect from Prolab. This protein is a WPC–80 concentrate, which is the highest whey concentrate protein grade that you can get on the market. Why is this important? Because lower quality wheys such as WPC 34 are not nearly as well–absorbed and utilized by the body as a higher quality whey. Advanced Whey• : A “mid–grade” whey protein powder from Prolab: a great choice for those who want a blend of both isolate and concentrate protein powder (this is a step


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up from the 5 lbs. Whey)

Lean Mass Protein Component• : The perfect nighttime protein blend. It contains casein, which disperses into the body in a “timed–release” fashion and allowing the body to stay anabolic (positive nitrogen balance) for a longer duration than whey powders.

Whey Isolate• : The “93 Octane” Whey Protein used by fitness professionals worldwide; This is not a blend, but rather a straight isolate, which is enhanced with Glutamine Peptides, Taurine, and even Digestive Enzymes! There is zero lactose in this blend and mixes easily with a spoon. Truly in a class by itself and best used for post–workout nutrition as it gets released quickly into the bloodstream.

Meal Replacements:

Lean Mass Complex (20pk)• : This is what I refer to as my “Perfect Meal”; low–glycemic carbs with sustained release proteins and essential fats—all in the proper balance of a 40/40/20 ratio to help build muscle and burn fat. Glutamine and the complete vitamin/mineral blend make this product one I use everyday.

Naturally Lean Complex (20pk)• : A great product for women as it has everything the Lean Mass Complex has but in half the proportions; Having only 190 calories per pack also makes it a great choice for any person looking to decrease their caloric intake.

Weight Gainers:

N–Large 2• : The product I have taken to pack on serious mass and muscle; It’s great post–workout and also as a shake in–between meals when I want to bump up my overall calories. It mixes very easily and there are now 5 flavors to choose from!

The following supplements are all key for the purpose they serve and are ones which I use at one time or another. If you have any specific questions on how these supplements can benefit your training goals, please feel free to contact me directly for personal instruc-tion though HRFit.net. Also, the Prolab web site (www.prolab.com) is a great resource to always use for gaining product information.

Essential Fats

Enhanced CLA•

CLA•


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Performance Enhancing Supplements

Creatine• (Powder and Capsules)

Glutamine Powder•

NitroFire• ( New Nitric Oxide Blend)

Pro ZMA•

Fat Burners/Lipotropics/Energy

Therma Pro•

QuickFire•

Cuts II•

Metabolic Thyrolean•

Liquid L–Carnitine•

Additional InformationIf you need more information on any of the topics above, please visit www.Bodybuilding.About.com, or you can also take a look at any of my best selling books such as Body Re–Engineering, The Body Sculpting Bible for Men, The Body Sculpting Bible for Women, and The Hardgainers’ Bodybuilding Handbook.

Training ProgramI have created the following 6–week weight training program with the purpose of adding lean muscle mass along with losing body fat. For the training program, we will be work-ing out with weights 5 days a week. This program allows for free weekends, which can be used for rest and recovery, if you train from Monday through Friday. The advantage to this, is that if you miss a day during the week, you can make it up over the weekend.

The first week however, which we will call Week 0, we will do what I call an Active Recovery workout where we just go to the gym twice a week (Monday/Thursday or Monday/Friday) to get a quick pump in all muscle groups. In this week, sets will be taken 1–2 reps shy of failure. This week serves to provide recovery from any overtraining incurred over the




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previous training weeks and thus sets you up for optimal growth in the next six weeks.

For cardiovascular activity, I do 30 minutes on Wednesday morning before Meal 1 and on Saturday and Sunday. In this manner, the only day that I get to train in the morning doing cardio and in the afternoon with weights is on Wednesday. During Active Recovery week (Week 0), you can perform 30 minutes of cardio on all off days if you wish, though 3 days a week should suffice.

Choose any type of cardiovascular activity that you enjoy such as recumbent bike, walk-ing outside or on a treadmill, elliptical machine, stair climber, etc. In order for aerobic exercise to be effective, it needs to be performed within the fat burning zone. The fat burning zone is the zone at which you are doing enough work to burn fat. Your pulse (how fast your heart is beating per minute) determines this zone.

The fat burning zone formula is the following:

Fat burning zone=220 – (Your Age) x (.75)

The result of your formula will give you an approximate value of how fast your heart should be beating per minute.

For example, a 20–year–old would need to reach a pulse in the neighborhood of 150 beats per minute in order to be in the fat burning zone. It is important to remember that this is not an absolute figure, this is an approximation. So as long as you are plus or minus 10 beats from the number that the formula provides you with, then you can rest assured that you will be burning fat. How To Use The Workout ChartsThis section shows you how to follow and fill up the workout charts. After these examples, you will find the journal sheets that provide your specific workout routines. Keep in mind that the weights shown in the examples below are for example purposes only. These are not the weights that you will be using as the amount of weight to use should be selected based on what you can do for the prescribed repetition range of each exercise. For in-stance, I personally can do 315 lbs. for 10–12 reps on an incline bench. The weight you use may be more or less than mine depending on your individual strength levels. Also, please make sure that you select a weight that you can control and allows you to perform the exercises with the best form possible. Remember that this is not powerlifting; in our case, weights are just a means to an end.

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Example #1: Exercises Performed Using Single Sets

The example below shows you how to read and fill out the table of an exercise performed in a single set fashion (without the use of supersets). Notice that the recommended exercise is the Incline Bench Press, which works out the chest. The exercise is to be performed for 3 sets (see that the boxes for sets 4 and 5 are shaded) using a weight that the trainee can lift for 10–12 reps. For some people this may be over 200 lbs. of weight, while for others it may be under 20 lbs.. The amount of weight used is irrelevant. What is important is that you perform the repetitions with impeccable form and that the weight selected allows you to perform no more than 12 and no less than 10 repetitions as per the example below.

In the chart below, the hypothetical bodybuilder or fitness enthusiast performs the first working set with 225 lbs. for 15 reps. Since the recommended amount of reps is 10–12, the hypothetical bodybuilder increased the weight to 250 lbs. on the second set and per-forms 12 reps after a 90–second rest. The third set is performed with the same weight and failure is reached at 11.

Date: 12/5/06 Body Weight: 190 lbs.Workout (A): Chest/Back

Chest Exercise #1: Incline Bench PressSet Number 1 2 3 4 5Weight 225 lbs. 250 lbs. 250 lbs.Reps: 10–12 15 12 11Rest: 90 secs 90 90 90

Example #2: Exercises Performed Using Supersets

The example below shows you how to read and fill out the table of an exercise performed using supersets (two exercises performed with no rest in between). Notice that the recom-mended exercises are the Leg Press and the Calf Press. The exercise is to be performed for 3 sets (see that boxes for sets 4 and 5 are shaded) using a weight that he/she can lift for 10–12 reps. For some people this may be over 200 lbs. of weight, while for others it may be under 50 lbs. Again, the amount of weight used is irrelevant. What is important is that you perform the repetitions with impeccable form and that the weight selected al-lows you to perform no more than 12 and no less than 10 repetitions for the first exercise and for as many repetitions as possible for the second one using the same weight.

In the chart below, the hypothetical bodybuilder or fitness enthusiast performs the first working set of Leg Press with 225 lbs. for 15 reps and the first set of calf presses for 30 reps. Since the recommended amount of reps for the first exercise is 10–12, the hy-pothetical bodybuilder decides to increase the weight to 250 lbs. on the second set and performs 12 reps for the leg press and 25 for the calf press. The third set is performed


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with the same weight and failure is reached at 11 on the first exercise and at 24 on the second one. All supersets were performed with a 90 second rest in between them.

Thighs Exercise #1: Leg Press in Superset with Calf PressSet Number 1 2 3 4 5Weight 225 lbs. 250 lbs. 250 lbs.Reps: 10–12* 15 30 12 25 11 24Rest: 90 secs 90 90 90

*Perform 10–12 repetitions for the first exercise and with no rest perform as many reps as possible for the second exercise. Write down the amount of repetitions performed for the first exercise in the first box and the amount performed for the second exercise in the second box. Rest and go back to the first exercise again to start over.

Example #3: Exercises Performed Using Modified Supersets In a modified superset the first exercise is performed, in this case the exercise being the Incline Dumbbell Press, and then after a 90 second rest you perform the second exercise, which is the T–Bar Rows. Every 90 seconds the exercise is alternated back and forth until all sets are done.

In the chart below, the first set for both Incline Dumbbell Press and T–Bar Rows should be performed with a weight that allows for around 10 reps. For the second set, the weight should be increased in both exercises and 8 reps should be performed. The third set will require another increase in weight and 6 reps to be performed. The fourth set is performed with the same weight as the third for 6 reps. The last set is to be performed with a heavier weight for 4 reps.

The charts below show how a hypothetical bodybuilder or fitness enthusiast may fill out the forms with their individual weights. Notice that at times a person may perform a bit more or a bit less reps than what is prescribed. The key is to be as close as possible.

Modified SupersetChest Exercise #1: Incline Dumbbell PressSet Number 1 2 3 4 5Weight 75 lbs. 80 lbs. 85 lbs. 90 lbs. 95 lbs.Reps: 10,8,6,6,4 10 11 8 8 6 6 6 5 4 4Rest: 90 secs 90 90 90 90 90Back Exercise #1: T–Bar RowsSet Number 1 2 3 4 5Weight 90 lbs. 100 lbs. 110 lbs. 120 lbs. 130 lbs.Reps: 10,8,6,6,4 10 11 8 8 6 6 6 5 4 4Rest: 90 secs 90 90 90 90 90

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Example #4: Exercises Performed Using Modified Tri–Sets In a modified tri–set the first exercise is performed, in this case the exercise being the Wide Grip Upright Rows, and then after a 60 second rest you perform the second exercise, which in our example is the Military Press. After resting 60 seconds, the third exercise is executed, which in the example below is the Rear Delt Rows. After performing this last exercise, the trainee rests 60 seconds and goes back to the first one, repeating the process until all sets are done.

Once again, in this example the chart tells us that we need to increase the weights for every set. So the first set of each exercise is performed for 10 repetitions, the second for 8 and the third for 6.

The charts below show how a hypothetical bodybuilder or fitness enthusiast may fill out his/her forms with their individual weights. Notice that at times a person may perform a bit more or a bit less reps than what is prescribed. The key is to be as close as possible.

Modified Tri–SetShoulder Exercise #1: Wide Grip Upright RowsSet Number 1 2 3 4 5Weight 225 lbs. 250 lbs. 250 lbs.Reps: 10, 8, 6 10 10 8 7 6 5Rest: 60 secs 60 60 60Shoulder Exercise #2: Military PressSet Number 1 2 3 4 5Weight 80 lbs. 90 lbs. 100 lbs.Reps: 10, 8, 6 10 10 8 8 6 6Rest: 60 secs 60 60 60Shoulder Exercise #3: Rear Delt RowsSet Number 1 2 3 4 5Weight 50 lbs. 55 lbs. 60 lbs.Reps: 10, 8, 6 10 10 8 8 6 6Rest: 60 secs 60 60 60


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Week 0–Day 1 (Monday)Date: Body Weight:

Workout (A): Full BodyChest Exercise #1: Incline Dumbbell PressSet Number 1 2 3 4 5WeightReps: 10–12Rest: 90 secsBack Exercise #1: Wide Grip PulldownsSet Number 1 2 3 4 5WeightReps: 10–12Rest: 90 secsShoulder Exercise #1: Wide Grip Upright RowsSet Number 1 2 3 4 5WeightReps: 10–12Rest: 90 secsBicep Exercise #1: Incline CurlsSet Number 1 2 3 4 5WeightReps: 10–12Rest: 90 secsTricep Exercise #1: Tricep DipsSet Number 1 2 3 4 5WeightReps: 10–12Rest: 90 secsThighs Exercise #1: Leg Press in Superset with Calf PressSet Number 1 2 3 4 5WeightReps: 10–12*Rest: 90 secsHamstrings Exercise #1: Leg Curls in Superset with Knee–InsSet Number 1 2 3 4 5WeightReps: 10–12*Rest: 90 secs

*Perform 10–12 repetitions for the first exercise and with no rest perform as many repetitions as possible for the second exercise using the same weight. Write down the amount of repeti-tions performed for the first exercise in the first box and the amount performed for the second exercise in the second box. Rest and go back to the first exercise again to start over.

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Week 0–Day 2 (Thurday or Friday)Date: Body Weight:

Workout (A): Full BodyChest Exercise #1: Incline Dumbbell PressSet Number 1 2 3 4 5WeightReps: 10–12Rest: 90 secsBack Exercise #1: Wide Grip PulldownsSet Number 1 2 3 4 5WeightReps: 10–12Rest: 90 secsShoulder Exercise #1: Wide Grip Upright RowsSet Number 1 2 3 4 5WeightReps: 10–12Rest: 90 secsBiceps Exercise #1: Incline Curls/Hammer Curls SupersetSet Number 1 2 3 4 5WeightReps: 10–12*Rest: 90 secsTriceps Exercise #1: Triceps PushdownSet Number 1 2 3 4 5WeightReps: 10–12Rest: 90 secsBiceps Exercise #2: Concentration CurlsSet Number 1 2 3 4 5WeightReps: 10–12Rest: 90 secsTriceps Exercise #2: Lying Dumbbell Triceps Extensions/Close Grip Dumbbell Bench Press SupersetSet Number 1 2 3 4 5WeightReps: 10–12*Rest: 90 secs

*Perform 10–12 repetitions for the first exercise and with no rest perform as many repetitions as possible for the second exercise using the same weight. Write down the amount of repeti-tions performed for the first exercise in the first box and the amount performed for the second exercise in the second box. Rest and go back to the first exercise again to start over.


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Week 1–Day 1Date: Body Weight:

Workout (A): Chest/Back/AbsChest Exercise #1: Incline Bench PressSet Number 1 2 3 4 5WeightReps: 10–12Rest: 90 secsBack Exercise #1: Wide Grip Pull UpsSet Number 1 2 3 4 5WeightReps: 10–12Rest: 90 secsChest Exercise #2: Chest DipsSet Number 1 2 3 4 5WeightReps: 10–12Rest: 90 secsBack Exercise #2: Underhand Close Grip ChinsSet Number 1 2 3 4 5WeightReps: 10–12Rest: 90 secsChest Exercise #3: Incline FlyesSet Number 1 2 3 4 5WeightReps: 10–12Rest: 90 secsBack Exercise #3: One Arm RowsSet Number 1 2 3 4 5WeightReps: 10–12Rest: 90 secsAbdominal Exercise #1: CrunchesSet Number 1 2 3 4 5WeightReps: 15–25Rest: 60 secsAbdominal Exercise #2: Leg RaisesSet Number 1 2 3 4 5WeightReps: 15–25Rest: 60 secs

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Workout (B): Shoulders/Biceps/TricepsChest Exercise #1: Incline Dumbbell PressSet Number 1 2 3 4 5WeightReps: 10–12Rest: 90 secsBack Exercise #1: Wide Grip PulldownsSet Number 1 2 3 4 5WeightReps: 10–12Rest: 90 secsShoulder Exercise #1: Wide Grip Upright RowsSet Number 1 2 3 4 5WeightReps: 10–12Rest: 90 secsBiceps Exercise #1: Incline Curls/Hammer Curls SupersetSet Number 1 2 3 4 5WeightReps: 10–12*Rest: 90 secsTriceps Exercise #1: Triceps PushdownSet Number 1 2 3 4 5WeightReps: 10–12Rest: 90 secsBiceps Exercise #2: Concentration CurlsSet Number 1 2 3 4 5WeightReps: 10–12Rest: 90 secsTriceps Exercise #2: Lying Dumbbell Triceps Extensions/Close Grip Dumbbell Bench Press SupersetSet Number 1 2 3 4 5WeightReps: 10–12*Rest: 90 secs

*Perform 10–12 repetitions for the first exercise and with no rest perform as many repetitions as possible for the second exercise using the same weight. Write down the amount of repetitions performed for the first exercise in the first box and the amount performed for the second exercise in the second box. Rest and go back to the first exercise again to start over.


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Workout (C): Thighs/Hamstrings/CalvesThighs Exercise #1: Lunges (Press with Toes)Set Number 1 2 3 4 5WeightReps: 12–15Rest: 90 secsHamstrings Exercise #1: Lying Leg Curls (Toes Pointed In)Set Number 1 2 3 4 5WeightReps: 10–12Rest: 90 secsThighs Exercise #2: Wide Stance SquatsSet Number 1 2 3 4 5WeightReps: 12–15Rest: 90 secsHamstrings Exercise #2: Lying Leg Curl (Toes Pointed Out)Set Number 1 2 3 4 5WeightReps: 10–12Rest: 90 secsThighs Exercise #3: Leg Press (Medium Stance)Set Number 1 2 3 4 5WeightReps: 12–15Rest: 90 secsHamstrings Exercise #3: Stiff–Legged DeadliftsSet Number 1 2 3 4 5WeightReps: 10–12Rest: 90 secsCalf Exercise #1: Standing Calf RaisesSet Number 1 2 3 4 5WeightReps: 10–12Rest: 60 secsCalf Exercise #2: Seated Calf RaisesSet Number 1 2 3 4 5WeightReps: 15–25Rest: 60 secs

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Workout (A): Chest/Back/AbsModified Superset

Chest Exercise #1: Incline Dumbbell PressSet Number 1 2 3 4 5WeightReps: 10, 8, 6, 6, 4 10 8 6 6 4Rest: 90 secsBack Exercise #1: T–Bar RowsSet Number 1 2 3 4 5WeightReps: 10, 8, 6, 6, 4 10 8 6 6 4Rest: 90 secs

Modified SupersetChest Exercise #2: Bench PressSet Number 1 2 3 4 5WeightReps: 10, 8, 6, 6, 4 10 8 6 6 4Rest: 90 secsBack Exercise #2: Overhand Close Grip ChinsSet Number 1 2 3 4 5WeightReps: 10, 8, 6, 6, 4 10 8 6 6 4Rest: 90 secs

Modified SupersetAbdominal Exercise #1: CrunchesSet Number 1 2 3 4 5WeightReps: 15–25Rest: 30 secsAbdominal Exercise #2: Knee–InsSet Number 1 2 3 4 5WeightReps: 15–25Rest: 30 secs

In a modified superset you will perform the first exercise, rest the recommended amount of time and then move on to the second exercise. After the second exercise is performed, you once again rest for the prescribed time and go back to the first one. Continue in this manner until all sets for both exercises are performed.


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Workout (B): Shoulders/Biceps/TricepsModified Tri–Set

Shoulder Exercise #1: Wide Grip Upright RowsSet Number 1 2 3 4 5WeightReps: 10, 8, 6 10 8 6Rest: 60 secsShoulder Exercise #2: Miltary PressSet Number 1 2 3 4 5WeightReps: 10, 8, 6 10 8 6Rest: 60 secsShoulder Exercise #3: Rear Delt RowsSet Number 1 2 3 4 5WeightReps: 10, 8, 6 10 8 6Rest: 60 secs

Modified SupersetBiceps Exercise #1: Preacher CurlsSet Number 1 2 3 4 5WeightReps: 10, 8, 6, 6, 4 10 8 6 6 4Rest: 60 secsTriceps Exercise #1: Triceps Dips (On Parallel Bars)Set Number 1 2 3 4 5WeightReps: 10, 8, 6, 6, 4 10 8 6 6 4Rest: 60 secs

Modifed SupersetBiceps Exercise #2: Reverse CurlsSet Number 1 2 3 4 5WeightReps: 10, 8, 6, 6 10 8 6 6Rest: 60 secsTriceps Exercise #2: Lying E–Z Triceps ExtensionsSet NumberWeightReps: 10, 8, 6, 6 10 8 6 6Rest: 60 secs

In a modified tri–set you will perform the first exercise, rest the recommended amount of time, move on to the second exercise, rest again, perform the third exercise, rest, and go back to the first one. Continue in this manner until all sets are done.

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Workout (C): Thighs/Hamstrings/CalvesModified Superset

Thighs Exercise #1: Medium Stance SquatsSet Number 1 2 3 4 5WeightReps: 10, 8, 6, 6, 4 10 8 6 6 4Rest: 90 secsHamstrings Exercise #1: Standing Leg CurlsSet Number 1 2 3 4 5WeightReps: 10, 8, 6, 6, 4 10 8 6 6 4Rest: 90 secs

Modified SupersetThighs Exercise #2: Wide Stance Leg PressSet Number 1 2 3 4 5WeightReps: 10, 8, 6, 6, 4 10 8 6 6 4Rest: 90 secsHamstrings Exercise #2: Lunges (Press with Heel)Set Number 1 2 3 4 5WeightReps: 10, 8, 6, 6, 4 10 8 6 6 4Rest: 90 secs

Modified SupersetCalf Exercise #1: Calf PressSet Number 1 2 3 4 5WeightReps: 8–10Rest: 30 secsCalf Exercise #2: Standing Calf Raises (Toes Out)Set Number 1 2 3 4 5WeightReps: 12–15Rest: 30 secs


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What To Do After Week 6?After Week 6, assess your original goals and measure how far you have come.

Original 6–Week Goals

Lose ______ pounds of fat Gain ______ pounds of muscle Weight ______ pounds

Have Measurements of:

Chest ______ Arms ______ Thighs ______ Calves ______ Waist ______

6–Week Achievements

Lost _____ pounds of fat Gained ______ pounds of muscle Weight ______ pounds

6–Week Measurements:

Chest ______ Gained ______ inchesArms ______ Gained ______ inchesThighs ______ Gained ______ inchesCalves ______ Gained ______ inchesWaist ______ Gained/Lost ______ inches

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AssessmentDid You Achieve Your Goals?

If Yes, congratulations! If not, then answer the following questions:

Were your goals realistic?1.

Did you follow the training plan as laid out adhering to the recommended repeti-2. tions, exercises and rest periods? Could you have done something better?

Did you follow the nutrition plan? Were you skipping meals? Did you drink alco-3. hol during the weekends?

Did you take your nutritional supplements?4.

Did you sleep at least 7 hours each night? 5.

Now look at the answers above and see what was missing in your program. When you set your new goals, make sure that whatever component was not followed 100% this time around, gets followed the next time for better results.

Now that you have assessed how far you have come, be proud of your accomplish-ments and set new goals to get even better!

The biggest secret to long term body-building success is having the deter-mination to stay consistent with your bodybuilding program day in and day out for years to come, always setting new goals and achieving higher levels of development.


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Hugo RiveraBest Selling Fitness Author, Champion National–Level Natural Bodybuild-

er Certified Trainer, Weight Loss Specialist and Industry Consultant

Hugo A. Rivera is a University of South Florida graduate with a Bachelor of Science in Engineering. Hugo also holds a Trainer and Specialist in Nutrition Certifications from the International Sports Sciences Association (ISSA). He was born on December 5, 1974 in Bayamon, Puerto Rico. As an overweight child he experienced at an early age the feelings of insecurity that come along with obesity as well as the scorn and ridicule from the people around him. After going anorexic at the age of 13 and losing a total of 70 pounds in less than a year, he was taken to a nutritionist by his con-cerned parents in an effort to stop the anorexic cycle. This nutritionist mentioned one thing that would change Hugo’s outlook on dieting forever: “Eating food will not make you fat; only abusing the quantities of the bad foods will.” After listening to that statement, Hugo decided to kick the anorexic habit and to dedicate his life to studying the effects of foods on the human physiology.

By the age of fifteen Hugo’s interest in how food affects the shape and the form of your body naturally led to an interest in the area of exercise, something that led him to become an avid natural bodybuilder.

Discovering early on that there wasn’t much realistic or practical bodybuilding or fitness advice, he went on to start recording what worked and what didn’t for him. After much trial and error, he started finding principles that he noticed worked on any healthy human being. The best part of it all was his discovery on the fact that there was no necessity to stay all day at the gym in order to get results! Upset at the fact that not many people in the industry cared about trainees actually reaching their goals, he decided to create a web site and start conducting personal training during his college years in an effort to spread all of the knowledge that he had acquired.

Eighteen years later Hugo holds a Statewide Natural Bodybuilding Title (Mr. Typhoon Bay) and also a 4th Place in the Nationwide NPC Team Universe (the natural bodybuilder’s highest and most competitive contest). Hugo is now considered an expert in the industry

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and he has dedicated much of his time to helping normal people achieve their dream figures by sharing sensible and practical knowledge that he has found over the years to work even on the most stubborn metabolisms. Hugo has shared his knowledge in his website www.HRFit.net, through various TV, radio interviews and speaking engagements, as well as on several articles published in numerous magazines and websites all over the world.

Also, Hugo authored and self–published an online bodybuilding manual called Body Re–Engineering. In 2001 he commercially published through Hatherleigh Press two books targeted towards the weight loss community called The Body Sculpting Bible for Men and The Body Sculpting Bible for Women (featuring the 14 Day Body Sculpting Program). Hugo wrote these books in conjunction with James Villepigue, an authority in exercise form and the connection between the mind and the muscle. In these books, both authors apply the periodization principles used by pro athletes to workouts geared for people whose main goal is to lose weight and firm up. Both books soon became best sellers and now there are over 8 book extensions on that franchise with the latest re–release of the originals in December 2006 that even includes an exercise and nutrition DVD.

In addition, Hugo was selected amongst thousands of applicants from all over the world to become the new Bodybuilding.About.com Guide, an About.com website owned by the New York Times Company whose goal is to help beginners start a safe and healthy weight–lifting program, choose the right gear for their needs, and offer motivation to help users meet their personal goals.

Finally, Hugo has co–authored nutrition and training programs along with actress, fit-ness icon and six time Ms. Olympia Cory Everson. He has also served as consultant to high schools helping to put together bodybuilding shows and educating the students on the several aspects of bodybuilding competition and the dangers of steroids. Hugo has served also as consultant to nutrition companies in designing nutritional formulas and currently represents Prolab Nutrition by going to nutrition stores and educating the public on training, nutrition and supplementation. Hugo’s knowledge of the human physiology and anatomy (something that he was exposed to from an early age due to the fact that his grandfather was a Medical Doctor), combined with his analytical skills that he developed in his engineering profession enable him to produce extremely efficient programs that anyone can fit into their schedule. The fact that he was overweight and then extremely underweight (after the anorexic period) enables him to identify with all groups of people that have weight problems. In addition, holding for many years a steady hectic engineer-ing job in addition to his successful online and personal training business enables him to offer practical advice that people who live a hectic lifestyle can follow.




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Published Works The Body Sculpting Bible for Men The Body Sculpting Bible for Women The Body Sculpting Bible 21–Minute Express Workout for MenThe Body Sculpting Bible 21–Minute Express Workout for MenThe Body Sculpting Bible for Brides The Body Sculpting Bible Chest and Arms Specialization Workout for MenThe Body Sculpting Bible Buns and Thighs Specialization Workout for WomenBody Re–Engineering (e–book)The Hardgainer’s Bodybuilding HandbookThe Body Sculpting Bible for Men (Revised with DVD)The Body Sculpting Bible for Women (Revised with DVD)

Published Articles

Magazines

Be Healthy and Beautiful MagazineBuiltLadies Home JournalMaximum FitnessMuscleNatural MuscleOlympian Muscle NewsSuperOndaWoman’s World

E–Zines

AsianBodybuilding.comBodybuilding.About.com Bodybuilding.comDaveDraper.comDolfzine.comFitnessFirstUSA.comMidwestChristianBodybuilding.comMSNBC.comStrengthPlanet.comSuperOnda.comAnd many others...

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Talks/InterviewsHugo has made several appearances on both national and local television and has been extensively interviewed by various newspapers, magazines and radio stations all over the nation, in addition to providing numerous seminars on training and nutrition at health clubs and nutrition stores.

Contest History NPC 2001 Typhoon Bay (Statewide Level Show) Placing: Lightweight Champion Unanimous Overall Champion

NPC 2002 Team Universe (National Level Show) Placing: 4th Welterweight Champion NPC 2004 National Bodybuilding Championships (National Level Show) Placing: 16th Middleweight

NPC 2005 All South Bodybuilding Championships (National Level Show) Placing: 3th Light Heavyweight

NPC 2007 Southern States Championships (National Level Show) Placing: 1st Welterweight, 3rd Overall

NPC 2007 USA Bodybuilding Championships (Pro Qualifier) Placing: To Be Determined

Copyright Hugo Rivera - 2007 › bre › trainlog.pdf · 2012-11-07 · If you need more...

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