Descripción: Simeon Ten Holt Canto Ostinato Sheetmusic Minimal Music Only Piano Scan (1)
filipino
Sinteza mistagogica a Sfantului Simeon al Tesalonicului, pe baza cartii editate de Pr. Ioan I. Ica jr.
PacatulFull description
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Rare early 18th cent alchemical manuscript, scholarly edition with academic essays included. Paris, 1986. A very interesting book.Full description
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Jason Simeon Genge - An introduction to Ethereum, the peer to peer computing framework based on the blockchain design. It describes how Ethereum relates to earlier blockchain technologies and how i...
Canto OstinatoFull description
Hipnose
2006 jurisFull description
Descripción: Liturgica Ortodoxa
Canto OstinatoFull description
Filocalia Vol 8, search version
Mass Prescription Printable Work Sheets
THE 40-DAY WORKOUT WEIGHT TRAINING INSTRUCTIONS ► Always consult a physician before beginning any exercise program. ► Complete a thorough warm-up of cardiovascular activity before commencing the MI40 Workout.
► Follow the training outline below. Three days on, 1 day off, 2 days on and 1 day off. So if your week starts on Monday, you would train Monday, Tuesday, Wednesday, Friday and Saturday. Heal up on Thursday and Sunday!
► 40 second rest periods between all sets (unless stated otherwise). Hustle on over to the next exercise to keep your rest periods brief between exercises too.
► 4010 tempo is prescribed to all exercises. This means 4 seconds for the negative, 0 second pause at the top, 1 second for the concentric, 0 second pause. 5 seconds for each rep.
► Review the Exercise Execution Guide and Online Videos for proper technique and application of NOS & Intentions .
► Warm up each bodypart thoroughly BEFORE commencing workouts. This time is NOT included as part of your 40 minute ideal workout time.
► Perform ONE “physical rehearsal” set for EACH EXERCISE. Choose a weight that is manageable and execute the movement with PERFECT form to allow the nervous system to adapt to that movement pattern.
► GIANT SETS are a group of exercises for the same bodypart done in immediate succession with NO rest between exercises. Take 3 minutes rest between giant sets and repeat as many times as required in the program. If the Giant set is labeled as (A) this means that you are to do this group of WW W.B EN PAKULSK I. COM
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Mass Prescription Printable Work Sheets exercise together consecutively. If it is labeled (B), then you are to do this group together consecutively.
► TRI SETS are a sequence of 3 consecutive exercises done in immediate succession with NO rest between exercises. Take 90 seconds rest between tri sets.
CARDIO INSTRUCTIONS ► Cardio is to be done 3 times per week in MI40. This is a minimum requirement. ► 20 minutes of High Intensity Interval Training (HIIT) is done on “OFF” days and 15 MINUTES of HIIT is to be done the NIGHT before leg workouts. Start with a 3-5 minute warm up and then begin your 20 minute interval workouts shown below. The intensity on the HIGH end should be pushing 80% of your max (sweating and breathing heavy), and the low end should be 60% of your max. *For those scientic minded people -- max heart rate is 220 minus your age. 6 WEEKS HIGH AND LOW INTENSITY CARDIO Week 1
30 seconds HIGH intensity (HIT)
30 seconds LOW intensity
Week 2
45 seconds HIGH intensity
45 seconds LOW intensity
Week 3
1 minute HIGH intensity
1 minute LOW intensity
Week 4
1 minute HIGH intensity
45 seconds LOW intensity
Week 5
1 minute HIGH intensity
30 seconds LOW intensity
Week 6
1 minute HIGH intensity
30 seconds LOW intensity
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Mass Prescription Printable Work Sheets WEEK ONE DAY 1 BACK WORK
*Note: Bodyweight to failure or 8 reps plus NOS on machine
BICEPS EXERCISE
WORK
SETS
Two-Arm Cable Curls* *Note: facing away
DAY 9 BACK EXERCISE
SETS
*Note: Alternating arms-no rest
*Note: Gravitron Superset with Wide Grip Pulldowns* (downward intention)
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Mass Prescription Printable Work Sheets WEEK TWO DAY 9 HAMSTRINGS WORK
REPS
REST
TEMPO
Stiff Leg Deadlift
4
8
40 sec
4010
Seated Leg curl
4
15
40 sec
4010
Lying Leg Curl*
4
8 + NOS
—
4010
4
8 + NOS
40 sec
4010
WORK
REPS
REST
TEMPO
4
8
40 sec
4010
Hack Squat* (intention)
4
8 + NOS
40 sec
4010
Walking Lunge
4
15/side
40 sec
4010
Leg Press* (intention)
4
8
—
4010
*Superset with Leg Extension
4
8
40 sec
4010
WORK
REPS
REST
TEMPO
Standing Calf Raise
4
8 + NOS
40 sec
4010
45-Degree Leg Press Calf Raise
4
8 + NOS
40 sec
4010
Seated Calf Raise
4
8 + NOS
40 sec
4010
EXERCISE
SETS
*Note: In hip extension-butt down/knees up
*Superset with Lying Leg Curl* *Note: Butt up
DAY 10 QUADS EXERCISE
SETS
Squat* (intention) *Note: NO NOS
CALVES EXERCISE
SETS
DAY 11 — OFF
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Mass Prescription Printable Work Sheets WEEK TWO DAY 12 CHEST
WORK
REPS
REST
TEMPO
Incline Dumbbell Press
4
8 + NOS
40 sec
4010
Incline Dumbbell Fly
4
8 + NOS
30 sec
4010
Flat Barbell Press* (intention)
4
8 + NOS
40 sec
4010
3
8 + NOS
40 sec
4010
WORK
REPS
REST
TEMPO
EXERCISE
SETS
*Note: With inward intention
Cable Crossover* *Note: Emphasis on Max Stretch
BICEPS
EXERCISE
SETS
Barbell Curl
4
8 + NOS
40 sec
4010
Low Cable Curl-Reverse Grip
4
8 + NOS
40 sec
4010
Seated Dumbbell Curl
4
20
40 sec
4010
WORK
REPS
REST
TEMPO
Rear Delt Reverse Pec Fly
4
8 + NOS
40 sec
4010
Two-Arm Cable Rear Lateral
4
15
30 sec
4010
Seated Dumbbell Side Laterals
4
8 + NOS
40 sec
4010
Dumbbell Shoulder Press
4
20
40 sec
4010
DAY 13 SHOULDERS
EXERCISE
SETS
TRICEPS — NONE THIS WEEK
DAY 14 — OFF
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Mass Prescription Printable Work Sheets WEEK THREE *Note: Week 3 is going to be a lower intensity week. The reps will be 10 and the tempo will be slightly faster, using a 3010 tempo. (3 second negative, explosive positive. Unless otherwise stated) Only use NOS where stated*
DAY 15 QUADS EXERCISE
WORK
SETS
REPS
REST
TEMPO
Leg Extension
3
8
40 sec
4010
Leg Press* (intention)
4
20
40 sec
4010
4
8
40 sec
4010
Leg Extension
3
20
—
4010
Superset w Walking Lunge
3
15/leg
40 sec
4010
WORK
REPS
REST
TEMPO
Seated Calf Raise
4
8
40 sec
4010
Standing Calf
4
8 + ALL 4 NOS
40 sec
4010
REPS
REST
TEMPO
*Note: Feet Low
Leg Press* (intention) *Note: Feet High
CALVES EXERCISE
SETS
DAY 16 SHOULDERS EXERCISE
WORK
SETS
One-Arm Cable Side Laterals
4
10
40 sec
4010
Seated Side Laterals
4
20
40 sec
4010
Two-Arm Dumbbell Front Raise
4
10
40 sec
4010
Rear Delt Cable Fly
4
15
30 sec
4010
Machine Shoulder Press
4
10
40 sec
4010
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Mass Prescription Printable Work Sheets WEEK THREE DAY 16 TRICEPS WORK
REPS
REST
TEMPO
4
10
40 sec
4010
Overhead Rope
4
20
40 sec
4010
Lying Tricep Press/Extension combo*
4
8 + NOS
40 sec
4010
WORK
REPS
REST
TEMPO
Underhand Seated Cable Row
4
10
—
4010
*Superset with Reverse Grip Pulldown
4
10
40 sec
4010
Supported Bent Row
4
10
30 sec
4010
Machine Row* (downward intention)
4
20
40 sec
4010
WORK
REPS
REST
TEMPO
4
10
40 sec
4010
4
20
40 sec
4010
4
8 + NOS
40 sec
4010
EXERCISE
SETS
One-Arm Cable Pushdown* *Note: Elbows back
*Note: See Exercise Descriptions
DAY 17 BACK EXERCISE
SETS
HAMSTRINGS EXERCISE
Lying Leg Curl*
SETS
*Note: Hips down/extended
Stiff Leg Deadlift* *Note: Light
Seated Leg Curl
DAY 18 — OFF
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Mass Prescription Printable Work Sheets WEEK THREE DAY 19 QUADS WORK
REPS
REST
TEMPO
Squats* (intention)
4
20
40 sec
4010
Hack Squats* (intention)
4
8 + NOS
40 sec
4010
Lunge
4
20 each leg
40 sec
1010
Leg Extension
4
10
30 sec
4010
WORK
REPS
REST
TEMPO
EXERCISE
SETS
CALVES EXERCISE
SETS
Seated Calf Raise
4
8 ALL NOS
40 sec
4010
Standing Calf
4
8 + NOS
40 sec
4010
WORK
REPS
REST
TEMPO
Incline Dumbbell Press
4
10
40 sec
4010
Incline Smith Machine or Hammer Strength* (intention)
4
10
40 sec
4010
Flat Dumbbell Fly
4
10
30 sec
4010
Machine Press* (intention)
4
20
40 sec
4010
WORK
REPS
REST
TEMPO
Machine Preacher Curl
4
8 + NOS
40 sec
4010
One-Arm Dumbbell Preacher Curl
4
8 + NOS
40 sec
4010
Two-Arm High Cable Curl
4
20
40 sec
4010
DAY 20 CHEST EXERCISE
SETS
BICEPS EXERCISE
SETS
DAY 21 — OFF
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Mass Prescription Printable Work Sheets WEEK FOUR DAY 22 SHOULDERS
WORK
REPS
REST
TEMPO
Bent Over Rear Dumbbell Laterals
4
8 + NOS
40 sec
4010
Seated Side Laterals
4
8 + NOS
40 sec
4010
One-Arm Cable Side Laterals
4
12
40 sec
4010
4
20
40 sec
4010
WORK
REPS
REST
TEMPO
4
8 + NOS
40 sec
4010
4
12
30 sec
4010
4
8 + NOS
40 sec
4010
WORK
REPS
REST
TEMPO
Leg Extension
4
8 + NOS
—
4010
Superset w Leg Press
4
8 + NOS
40 sec
4010
Bulgarian Split Squat
4
20
0 sec
4010
4
8 + NOS
40 sec
4010
TRI-SET
REPS
REST
TEMPO
Leg press Calf Press
4
8 + NOS
90 sec
4010
Seated Calf Raise
4
15 (slow)
90 sec
4010
Bodyweight Standing Calf Raise
4
40
90 sec
4010
EXERCISE
SETS
*Note: Alternating-no rest
Two-Arm Dumbbell Front Raise
TRICEPS
EXERCISE
SETS
Reverse Grip Cable Pushdown* *Note: Elbows behind you
Overhand Cable Pushdown* *Note: Infront
Close Grip Bench Press
DAY 23 QUADS
EXERCISE
SETS
*Note: Alternating Legs-no rest
Hack squat* (intention)
CALVES EXERCISE
SETS
*Note: Fast with one second squeeze at top.
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Mass Prescription Printable Work Sheets WEEK FOUR DAY 24 BACK
WORK
REPS
REST
TEMPO
Straight Arm Pulldown
4
8 + NOS
40 sec
4010
One-Arm Dumbbell Row
4
8 + NOS
40 sec
4010
Underhand Seated Cable Row
4
8 + NOS
40 sec
4010
Wide Grip Assisted Pullup* (downward intention)
4
20
40 sec
4010
REPS
REST
TEMPO
EXERCISE
SETS
HAMSTRINGS
EXERCISE
WORK
SETS
Seated Leg Curl
4
8 + NOS
40 sec
4010
One-Leg Press* (intention)
4
20
40 sec
4010
Lying Leg Curl
4
8 + NOS
40 sec
4010
WORK
REPS
REST
TEMPO
Seated Side Laterals
4 GIANT SET A
8 + NOS
—
4010
Dumbbell Shoulder Press
4 GIANT SET A
8 + NOS
—
4010
Two-Arm Dumbbell Front Raise
4 GIANT SET A
8 + NOS
—
4010
Machine Shoulder Press
4 GIANT SET A
8 + NOS
—
4010
Reverse Pec-Deck
4 GIANT SET A
20
3 min
4010
WORK SETS
REPS
REST
TEMPO
Overhead Tricep Rope Extension
4
15
30 sec
4010
Lying Barbell Tricep Extension
4
8
40 sec
4010
Two-Arm Dumbbell Kickback
4
20
40 sec
4010
DAY 25 — OFF DAY 26 SHOULDERS
EXERCISE
SETS
TRICEPS EXERCISE
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Mass Prescription Printable Work Sheets WEEK FOUR DAY 27 CHEST WORK
REPS
REST
TEMPO
Flat Barbell Bench Press* (intention)
4
8 + NOS
40 sec
4010
Incline Dumbbell Press* (intention)
4
8 + NOS
40 sec
4010
Flat Dumbbell Press
4
15
30 sec
4010
Incline Fly
4
8 + NOS
40 sec
4010
WORK
REPS
REST
TEMPO
4
8 + NOS
40 sec
4010
Seated Dumbbell Curl
4
8 + NOS
40 sec
4010
Preacher Barbell Curl
4
8 + NOS
40 sec
4010
EXERCISE
SETS
BICEPS EXERCISE
Two-Arm Cable Curls*
SETS
*Note: Facing away
DAY 28 — OFF
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Mass Prescription Printable Work Sheets WEEK FIVE DAY 29 BACK WORK
REPS
REST
TEMPO
4
8 + NOS
40 sec
4010
Reverse grip Seated Cable Row
4
8 + NOS
40 sec
4010
Bent Barbell row*
4
8 + NOS
40 sec
4010
One-Arm Dumbbell Row
4
8 + NOS
40 sec
4010
Hyper Extensions*
4
20
40 sec
4010
WORK
REPS
REST
TEMPO
Lying Leg Curl in Hip Extension
4
8
—
4010
*Superset with Lying Leg curl (hip up)
4
8 + NOS
40 sec
4010
Stiff Leg Deadlift*
4
20
40 sec
4010
WORK
REPS
REST
TEMPO
4
8 + NOS
—
4010
60-degree* Incline Dumbbell Press
4 GIANT SET A
8 + NOS
—
4010
Flat Dumbbell Fly
4 GIANT SET A
8 + NOS
—
4010
Machine Pec Fly
4 GIANT SET A
10
—
4010
Pushups
4 GIANT SET A
Failure
3 min
4010
EXERCISE
SETS
Wide Grip Pulldown* (downward intention) *Note: 2 second hold at bottom
*Note: Overhand grip
*Note: With bodyweight+25lbs
HAMSTRINGS EXERCISE
SETS
*Note: “with intention”
DAY 30 CHEST EXERCISE
Incline Barbell Press* (intention)
SETS
*Note: “with intention”
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Mass Prescription Printable Work Sheets WEEK FIVE DAY 30 BICEPS EXERCISE
WORK
SETS
REPS
REST
TEMPO
Machine Preacher
4
8 + NOS
40 sec
4010
Seated Dumbbell Curl
3
8 + NOS
40 sec
4010
Parallel Rope Cable Curl
3
8 + NOS
40 sec
4010
REPS
REST
TEMPO
HAMSTRINGS EXERCISE
WORK
SETS
Lying Leg Curl in hip extension
4
8
—
4010
Superset with Lying Leg Curl (hip up)
4
8 + NOS
40 sec
4010
Stiff Leg Deadlift*
4
8 + NOS
40 sec
4010
REPS
REST
TEMPO
*Note: “with intention”
DAY 31 QUADS EXERCISE
WORK
SETS
Leg Extension
4 GIANT SET A
8 + NOS
—
4010
Hack Squat* (intention)
4 GIANT SET A
8
—
4010
Barbell Alternate Lunge (weighted)
4 GIANT SET A
12/leg
—
4010
Leg Press* (intention)
4 GIANT SET A
20
3 min
4010
Hack Squat (feet together)* (intention)
4 GIANT SET B
10
—
4010
Leg Press Feet Low* (intention)
4 GIANT SET B
10
—
4010
Leg Press Feet Wide* (intention)
4 GIANT SET B
10
—
4010
Leg Extension
4 GIANT SET B
15
3 min
4010
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Mass Prescription Printable Work Sheets WEEK FIVE DAY 31 CALVES WORK
REPS
REST
TEMPO
Seated Calf Raise
3
*ALL 3 NOS
40 sec
4010
Standing Calf Raise
4
8 + NOS
40 sec
4010
WORK
REPS
REST
TEMPO
Wide Grip Assisted Pullup* (downward intention)
6
8 + NOS
40 sec
4010
Supported Machine Row
4
8 + NOS
40 sec
4010
Two-Arm Incline Dumbbell Row*
4
8 + NOS
40 sec
4010
4
8 + NOS
40 sec
4010
REPS
REST
TEMPO
EXERCISE
SETS
DAY 32 — OFF DAY 33 BACK EXERCISE
SETS
*Note: Supported** Hold for 2 seconds at top of rep.
Deadlift
HAMSTRINGS EXERCISE
Tri-Set
SETS
Seated Leg Curl
4
8 + NOS
40 sec
4010
Leg Press (feet wide and high)* (intention)
4
8
40 sec
4010
Lying Leg Curl
4
8 + NOS
40 sec
4010
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Mass Prescription Printable Work Sheets WEEK FIVE DAY 34 SHOULDERS WORK
REPS
REST
TEMPO
Seated Side Laterals
4
8 + NOS
40 sec
4010
Bent Over Dumbbell Lateral raise
4
15
30 sec
4010
Cable Side Lateral
4
8 + NOS
40 sec
4010
Machine Shoulder Press
4
8 + NOS
40 sec
4010
WORK
REPS
REST
TEMPO
Triceps Cable Pushdown-elbows behind you
4
12
40 sec
4010
Lying Tricep Press/Extension combo*
4
8 + NOS
40 sec
4010
Seated Machine Dip
4
8 + NOS
40 sec
4010
Two-Arm Cable Kickback
4
20
40 sec
4010
EXERCISE
SETS
TRICEPS EXERCISE
SETS
*Note: See Exercise Descriptions
DAY 35 — OFF
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Mass Prescription Printable Work Sheets WEEK SIX DAY 36 CHEST
