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“72 WEEK GUIDE a ear
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BY JEREMY BUENDIA q
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STEP IT UP BY JOINING #TEAMBUENDIA’S
ONLINE COACHING PROGRAM!
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YOUR COACH WILL HELP YOU
(Jaden Le a ae i} aA
PHYSIQUE FOR A FULL
LEARN MOREerat
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was repping out 315Ibs no problem
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back in the gym but this time he was in
the squat rack. | saw him throw 3 plates
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weight bodybuilder but the legs of an
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caughta glimpse of his toothpick legs.
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sdybuilder| is considered”a bodybuilder
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‘can call himself an “upper-bodybuilder” but
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big or little the person is up top, an individual
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dungeon, embracing the pain, challenging
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afraid of the pain; the pain during, and,
more so, the.pain afterwards. As a
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embrace that pain.
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to look at yourself in the mirror and ask.
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myself for each leg day. | visualize my
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the pain | am about to go throbgh. You
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STRETCH
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to jump back into leg training is going to be
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weak), Overactive and underactive muscles
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painful: it can also lead to compensation
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your glutes are weak or “Underactive,” itis
‘more than likely due to tight hip flexors and
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position, your hip flexors are put into a
contracted position. If any muscle stays
contracted for an extended period of time
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activation of the glutes, which will cause
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group they are training, If the individual
neglects the overactive muscles (by not
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train, the problem will protong itself and
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Correct the form as well as re-establish the
Pate metas
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7
ays .STRETCHING/
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This is why itis imperative to identify your
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Utilize proper stretching and warm-ups on
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the proper stretching and therapy, they will
progressively get worse until the point that
your range of motion and strength will be
compromised. Spend at least 10-15 mins
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workout. Foam rolling static stretching and
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feel limited doing or which movements
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technique, | suggest utilizing machine
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keep you safe while you learn the proper
mechanics. Once you progress and start to
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IDENTIFY YOUR
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and hip thrusts, as well as lunges to
help strengthen up the lower back and
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adductor muscles (inner thighs) as well
as the short head of your hamstring
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head of your hamstring to prevent this
Sener aur nd
If you notice your toes turning out or
yourheels are coming off the ground as
you squat down, that is a give away for
‘overactive calf muscles, Make sure you
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stretching your calves,
rolling and
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need to make sure to stretch these
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SQUATS or-LEG Pi
W there are various forms and techniques for squatsland lg press. Each provides 2
different stimulis to specific parts of the leg.
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slightly angled out. targets the entire quadricep, and glutes. The most
power is usually generated from this stance.
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width, toes are straight forward, targets outer Re Cec oer ee
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W iryou are a beginner, | do not advise going into the gym and trying to
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AND VARIOUS PUMP FACT‘
WY Understanding tempos range of motion, and various pump factors will optimiz
training regimen, We will be using different techr
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maximal output. Incorporating drop sets, partial reps, supersets, negatives, peak
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Time Under Tension (TUT) - Controlling the range of motion and slowing down the
positive and negative motions, Typically, 3-5 seconds on,
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Peak Contraction Holds - Holding the contraction for a 2 second count
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letting the motion come to a complete rest before performing
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TECHNIQUES & VARIATIONS
. LEG EXTENSION TECHNIQUES
‘Toes Straight Forward - Targets primarily the middle head of Quadricep
octecueo)
Toes Pointed in - Targets Outer Sweep of Quadricep (Vastus Lateralis)
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‘Toes up (dorsiflexion) - Targets the upper part of your Quadricep
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weight. However, when | get into contest prep mode | have to be more
careful and not put myself at risk for injury. | like to utilize pre-exhaustion
sets prior to doing my heavy compound motions like squats and deadlift,
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For Deadlifts, | like to pre-exhaust using a hamstring curl. | also like to
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By utilizing these exercises prior to the compound motion, it will allow you
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yourself safe during these compound movements.
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WILL SQUATTING AND iH a /
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mid-section and core. When performing
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power generated from the core when
moving heavy weights from this position.
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deadlift heavy, it just means we have to
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core and adds support which will minimize
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to stabilize the weight.
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when we optimize pump. With that being
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is not optimal. We want to train with heavy
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rep ranges and tempos will vary; don't
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Wearing 2 weight belt is always a must
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PRE-EXHAUS’ aid cy
TRAINING FREQUENC’ « 4)
W i wouts highly suggest training your Legs 1-2x per week. | suggest spacing your
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SUPPLEMENT
W supptementation will atd tremendously in packing quality muscle onto
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These supps will rapidly increase your results. | suggest only the top of the.
line products made by EVOGEN NUTRITION. www.evogennutrition com
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TRAINING .
AND MAXIMIZING RESULTS» 3 raat
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yielding different results. During this program you will go through 3
Peer cine |
WEEK
(oe) EETERE] Harpness ¢ vensity i
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‘To maximize results US® EVOGEN NUTRITION’s AMINOJECT, CELL KEM,
EVP PLUS, GLYCOJECT, ISOJECT, CARNIGEN & LIPOCIDEin \
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WEEK 1-4
SIZE & STRENGTH =
W uring the frst four weeks, we are going to master our form as well as
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emphasize heavy lifting, increasing strength and the development of overall
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you shouldn't be on a high deficit caloric diet. You will need the carbs, fats,
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> take 1 scoop AMINOJECT post-workout, and 1 scoop prior to bed
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cee So set CUR eee ee aaWEEK 1- 4
SIZE & STRENGTH
Vv WARM-UP
WARM-UP: it is important to spend 10-15 mins warming up your legs, elutes,
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stretching. TAKE CARE OF YOUR BODY!
(All weight listed would be the weight Jeremy Buendia,would use; please
be cautious and adjust the weight to yourlown individual needs)ry peso) cks
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BARBELL SQUATS SMITH MACHINE ALTERNATING LUNGES:
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SUMO STANCE LEG PRESS Ci
‘Set 4:5 plates each side 20 reps
‘Set 2: 4 plates each side 20reps
Set 3: 5 plates each side 15 reps
Set 4: 5 plates each side 5 TUT reps
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Set 5:5 plates each side 5 TUT reps
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1100\bs 10 partial reps followed by 10 regular reps, followed by 5 partial reps)
followed by § regular reps
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BACK DAY:
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'W “i ike to do deadlifts on back day because deadlifts are a great way of
developing mass to the back part of your legs. However, deadlifts are a very
draining exercise, so doing them in conjunction with squats on the same day
would not be optimal because you would be compromising the efficiency
and productivity of those lifts due to fatigue. That is the primary reason why
|ido my deadiifts on my back day, along with deadlifts being the number 1
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working sets to get the back properly warmed up for Deadlifts. | also
recommend doing a few sets of hyperextensions (back extensions) to get the
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1-2 more exercises (6-10 total sets) such as lying hamstring curl seated
hamstring curl, or hip thrusts. You can superset these with your back ro
workouts, or you can save them for the end of the workout.
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BACK DAY:
DEADLIFTS & HAMSTRINGS
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CONVENTIONAL DEADLIFTS,
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to still stay on top of your therapy and stretching to make sure that your |
overactive muscles don't come back and take away from your legs gains. |
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Itis important to be on a clean diet, however during this time period you
shouldn't be on a high deficit caloric diet. You will need the carbs, fats,
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WEEK 5-8
DENSITY & FUI
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> take 1 scoop EvoGreens upon waking, and immediately after weight lifting
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> take 1 scoop AMINOJECT post-workout, and 1 scoop prior to bed
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> take 1 scoop ISOJECT upon waking and 2 scoops immediately after weight lifting
WARM-UP: it is important to spend 5-10 mins warming up your shoulders
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*(All weight listed would be the weight Jeremy Buendia would use; please
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{followed by 10 full reps
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05 peak rep contraction reps, followed by 5 full reps.
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then drop se to 5ibs and do 5 peak rep contraction reps, followed by 5 full reps
*Rest 60-90 seconds in between sets
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6 plates each side 10 reps
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8 reps (shoulder width) 8 reps narrow stance) 8 eps (sumo stance)
5 reps (shoulder width) 5 reps narrow stance 5 reps (sumo stance)
‘Rest 60-90 seconds n between sets
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SINGLE LEG LEG EXTENSIONS SUPERSET W/ HIP. ABDUCTOR MACHINE
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Set 4: S0lbs § partial reps, followed by 5 peok contraction holds,
{followed by 5 partial reps, followed by 10 full reps
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‘Set 2: 60lbs 5 partial reps, followed by 5 peak contraction holds,
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‘reeeabductor 150\bs 5 peak contraction holds, followed by 10 full eps
Set 3: 7olbs 5 partial reps, followed by 5 peok contraction holds,
followed by 5 partial reps, followed by 10 full reps
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CALF EXTENSIONS ON THE LEG PRESS
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toes forward 10 reps, toes out 10 reps, toes in 10 reps
toes forward 5 reps peak contraction hold followed by 10 reps,
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BACK DAY:
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SUMO DEADLIFTS
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‘Set 2: 135lbs 10 reps (warm-up)
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WEEK 9 - 12
Pd eR]
'W During the last 4 weeks of this program, we will bring out a
splits and lines in your legs. Look for the ee
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and hamstrings. Our intensity this month will pick, pa
econ e a ae a a
be using triple dropsets tr-sets, and blood starving sets. At this point you)
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therapist or through your own stretching. If not.itis advised to still stay on
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will truly learn the definition of hard work and what it takes to get your
legs jacked! Itis important to be on a clean diet: during this time period it
is important to watch your caloric intake. We want to make sure we are at
a balance of calories in and calories out or even a possible deficit. The
Pee Caer ete eu ee cue
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> take 1 scoop EvoGreens upon waking, and immediately after weight lifting
take 1 pl of EVOVITE upon waking, and mid-day
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WARM-UP: it is important to spend 5-10 mins warming up your shoulders
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‘exercises. TAKE CARE OF YOUR BODY!
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‘Set Leg Press 6 plates 15 reps, walking lunges (08s 45lbs) 10 strides each (eg,
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BARBELL SQUATS SUPERSET W/ BODY WEIGHT EXPLOSIVE JUMP SQUATS.
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‘Set 1: & plates each side, 10 reps narrow stance, 10 reps normal stance, 10 reps sumo stance
Set 2: & plates each side, 10 reps narrow stance, 10 reps normal stance, 10 reps sumo stance
Set 3: 4 plates each side, 10 reps narrow stance, 10 repsnormal stance, 10 reps sumo stance
‘Set 4: & plates each side, 10 reps narrow stance, 10 reps normal/stance, 10 reps sumo stance
‘Set 5: 4 plates each side, 20 reps narrow stance, 10 reps normal stance, 10 reps sumo stance
*Rest 30 seconds in betweenlets stay séoted w/ legs elevated and resting on top of machine
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EXPLOSIVE SMITH MACHINE LUNGES:
Control the negative, 5 second count on the way down, then explodeup = 1rep
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7olbs DBs 25 reps, walking tunges (35tbs DBs) 0)tides each leg, 400Ibs hamstring cul 15 tes
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BODY WEIGHT SINGLE LEG STEP-UP/
SEATED CALF MACHINE/BODYWEIGHT CALF RAISES
20 step-ups eacleg, 2platescolf machine 20 reps, bodyweight calf rise SO reps
20 step-ups each leg, 2 plates calf machine 20 reps, bodyweight calf raise 50 reps
20 step-ups each leg, 2 plates calf machine 20 reps, bodyweight calf raise 50 reps
20 step-ups each leg, 2 plates calf machine 20 reps, bodyweight calf raise 50 reps
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CONVENTIONAL DEAD LIFTS SUMO DEADLIFT.
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Set 1:20 reps with 135lbs (warm-up)
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Set 4-6: 100\bs 15 reps w/ toes facing in
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