Professional Documents
Culture Documents
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
The Grow
Taller
Pyramid
Secret
Workbook
Stage 17
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Pledge
S
Signed
______________________________________________
P
________________
Stage 17
T
Name
Age
______
G
Date
_____________________________________
_____________________________________
Height Goal
_____________________________________
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
http://www.growtallerpyramidsecret-members.com/stage-17
Summary of Video
S
*REMINDER* -If you have not done so already then adjust
the height of your cycling seat by 1.5cm or one notch.
P
deadlifts the day after you do your squats, as well as
continuing with your Stage 1 stretches, Stage 2 hanging,
Stage 3 diet changes, Stage 5 diet changes, Stage 6
sprinting, Stage 7 hang adjustments & PNF stretches after
your sprinting and Stage 8 cycling for 30 minutes (or
T
15km) on a bike every 2 days with gradual seat
adjustment, Stage 9 diet changes, Stage 11 calorific
intake and counting, Stage 12 sleep tracking, Stage 13
diet change, Stage 14 pull-ups - once every week (5 sets
of 20 reps), Stage 15 chest presses - once every week (5
G
sets of 20 reps) and Stage 16’s 5 sets of 20 reps of squats
2 days after you do your chest presses.
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
S
are getting enough rest.
13) Eating the amount of carbs necessary to equal your
bodyweight in pounds (lbs).
14) Doing 5 sets of 20 reps of pull-ups once every
P
week.
15) Doing 5 sets of 20 reps of chest presses once
every week on the day after you do your once
weekly pull-ups.
T
16) 5 sets of 20 reps of squats 2 days after you do your
chest presses
17) 5 sets of 20 reps of deadlifts the day after you do
your squats.
G
increasing your resistance training by doing 5 sets of 20
reps of deadlifts. These are to be done the day after you
do your squats.
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
The Method
S
both fine. This will help you get the most out of the
squat and will keep your core nice and balanced.
2. Keep your feet in their natural position (shoulder
width or slightly narrower).
P
3. Your arms should be out wider than your shoulders.
Make sure that when you are in the downward
position they do not touch your legs.
4. Keep your back straight throughout the deadlift.
T
5. When you are rising up, push up through your heels
and legs.
6. Keep your head straight. When you are in the
downward position, your head should be aligned with
your back so will be looking down towards the floor.
7. Make sure your deadlifts are a controlled movement,
G
you need to be aware of your technique whilst doing
them so that each one is performed correctly.
8. Go for a weight that is manageable to do 20 deadlifts
with. It should be harder on the 15-20th rep, but it
should be manageable. You should feel the burn the
next day. If you do not, then you may need to try a
slightly heavier weight.
9. If you are unsure that you are doing it right, then get
someone to watch you, or film yourself to double
check that you are performing your deadlifts
correctly.
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Equipment
Olympic bar
S
as it is perfect in terms of being great for technique and
also for grip due to the width of the bar.
P
able to get hold of one of these. It is also possible to buy
one for home use.
T
either side. Only you will know what is the best weight for
you.
G
Bar with weights
You can use a generic weight bar, that you can buy quite
cheaply for home use. This is smaller than the Olympic
bar, but it is still great for doing deadlifts.
Why Deadlifts?
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
S
synergy created with using all these muscles working
together not only gives you a great workout, but also
produces a lot of HGH.
P
Common Myth
It is commonly believed that a deadlift is a dangerous
movement used by lifters who don’t care about
T
themselves.
This is in fact very false. The deadlift replicates the
movement that we use constantly in our lives. The most
natural movement of lifting. And when done correctly it
actively strengthens your whole body.
G
Bonus Benefit:
Photo Recap
Olympic Bar
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
P S
T
G
Remember to keep back straight
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
S
Lift all the way until you are upright, keeping back
P
straight
T
G
Remember to keep your head straight so that it is in
line with your back
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
P S
T
G
Note the perfectly straight back (though keep head
straight like the previous pictures of Lance).
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 1
Morning Stretches
Hanging
S
Evening Stretches
P
Water
T
Bodyweight(lbs) in Protein
Pineapple before 2 meals
Bodyweight(lbs) in Carbs
Milk
G
1 Litre
Sleep
NOTES
______________________________________________________________
______________________________________________________________
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 2
Morning Stretches
Hanging
S
Evening Stretches
P
Water
T
Bodyweight(lbs) in Protein
Pineapple before 2 meals
Bodyweight(lbs) in Carbs
Milk
G
1 Litre
Sleep
Bike
NOTES
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 3
Morning Stretches
Hanging
S
Evening Stretches
P
Water
T
Bodyweight(lbs) in Protein
Pineapple before 2 meals
Bodyweight(lbs) in Carbs
Milk
G
1 Litre
Sleep
Sprints
21 minute sprint session with PNF leg stretches (3 sets per leg)
NOTES
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 4
Morning Stretches
Hanging
S
Evening Stretches
P
Water
T
Bodyweight(lbs) in Protein
Pineapple before 2 meals
Bodyweight(lbs) in Carbs
Milk
G
1 Litre
Sleep
Bike
NOTES
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 5
Morning Stretches
Hanging
S
Evening Stretches
P
Water
T
Bodyweight(lbs) in Protein
Pineapple before 2 meals
Bodyweight(lbs) in Carbs
Milk
G
1 Litre
Sleep
NOTES
______________________________________________________________
______________________________________________________________
______________________________________________________________
“I am not a product of my circumstances. I am a product of my
decisions.” –Stephen Covey
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 6
Morning Stretches
Hanging
S
Evening Stretches
P
Water
T
Bodyweight(lbs) in Protein
Pineapple before 2 meals
Bodyweight(lbs) in Carbs
Milk
G
1 Litre
Sleep
Sprints
21 minute sprint session with PNF leg stretches (3 sets per leg)
Bike
NOTES
______________________________________________________________
______________________________________________________________
______________________________________________________________
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 7
Morning Stretches
Hanging
S
Pull-Ups
P
Evening Stretches
Water
T
Drunk 2 litres of water throughout the day
Bodyweight(lbs) in Protein
Pineapple before 2 meals
G
Bodyweight(lbs) in Carbs
Milk
1 Litre
Sleep
NOTES
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 8
Morning Stretches
Hanging
S
Chest presses
P
Evening Stretches
Water
T
Drunk 2 litres of water throughout the day
Bodyweight(lbs) in Protein
Pineapple before 2 meals
G
Bodyweight(lbs) in Carbs
Milk
1 Litre
Sleep
Bike
NOTES
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 9
Morning Stretches
Hanging
S
Evening Stretches
P
Water
T
Bodyweight(lbs) in Protein
Pineapple before 2 meals
Bodyweight(lbs) in Carbs
Milk
G
1 Litre
Sleep
Sprints
21 minute sprint session with PNF leg stretches (3 sets per leg)
NOTES
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 10
Morning Stretches
Hanging
S
Evening Stretches
P
Water
T
Bodyweight(lbs) in Protein
Pineapple before 2 meals
Bodyweight(lbs) in Carbs
Milk
G
1 Litre
Sleep
Bike
Squats
5 sets of 20 reps
NOTES
______________________________________________________________
______________________________________________________________
______________________________________________________________
“You can never cross the ocean until you have the courage to
lose sight of the shore.” –Christopher Columbus
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 11
Morning Stretches
Hanging
S
6 minutes of PNF Style hanging
Evening Stretches
P
1 capsule of Cod Liver Oil & 1 capsule of Glucosamine
Deadlifts
5 sets of 20 reps
T
Water
Bodyweight(lbs) in Protein
G
Pineapple before 2 meals
Bodyweight(lbs) in Carbs
Milk
1 Litre
Sleep
NOTES
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 12
Morning Stretches
Hanging
S
Evening Stretches
P
Water
T
Bodyweight(lbs) in Protein
Pineapple before 2 meals
Bodyweight(lbs) in Carbs
Milk
G
1 Litre
Sleep
Sprints
21 minute sprint session with PNF leg stretches (3 sets per leg)
Bike
NOTES
______________________________________________________________
______________________________________________________________
______________________________________________________________
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 13
Morning Stretches
Hanging
S
Evening Stretches
P
Water
T
Bodyweight(lbs) in Protein
Pineapple before 2 meals
Bodyweight(lbs) in Carbs
Milk
G
1 Litre
Sleep
NOTES
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 14
Morning Stretches
Hanging
S
Pull-Ups
P
Evening Stretches
Water
T
Drunk 2 litres of water throughout the day
Bodyweight(lbs) in Protein
Pineapple before 2 meals
G
Bodyweight(lbs) in Carbs
Milk
1 Litre
Sleep
Bike
NOTES
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 15
Morning Stretches
All 3 stretches from Stage 1 done 3 times each
1 capsule of Cod Liver Oil & 1 capsule of Glucosamine
Hanging
6 minutes of PNF Style hanging
Chest presses
S
5 sets of 20 reps of chest presses on a slight incline
Evening Stretches
All 3 stretches from Stage 1 done 3 times each
1 capsule of Cod Liver Oil & 1 capsule of Glucosamine
P
Water
Drunk 2 litres of water throughout the day
T
Pineapple before 2 meals
Bodyweight(lbs) in Carbs
Milk
1 Litre
Sleep
G
How Many Hours of Sleep? ____
Sprints
21 minute sprint session with PNF leg stretches (3 sets per leg)
NOTES
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
“Either you run the day, or the day runs you.” –Jim Rohn
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 16
Morning Stretches
Hanging
S
Evening Stretches
P
Water
T
Bodyweight(lbs) in Protein
Pineapple before 2 meals
Bodyweight(lbs) in Carbs
Milk
G
1 Litre
Sleep
Bike
NOTES
______________________________________________________________
______________________________________________________________
______________________________________________________________
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 17
Morning Stretches
Hanging
S
Evening Stretches
P
Squats
5 sets of 20 reps
T
Water
Bodyweight(lbs) in Protein
G
Pineapple before 2 meals
Bodyweight(lbs) in Carbs
Milk
1 Litre
Sleep
NOTES
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 18
Morning Stretches
Hanging
S
Evening Stretches
P
Water
T
Bodyweight(lbs) in Protein
Pineapple before 2 meals
Bodyweight(lbs) in Carbs
Milk
G
1 Litre
Sleep
Sprints
21 minute sprint session with PNF leg stretches (3 sets per leg)
Bike
Deadlifts
5 sets of 20 reps
NOTES
______________________________________________________________
______________________________________________________________
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 19
Morning Stretches
Hanging
S
Evening Stretches
P
Water
T
Bodyweight(lbs) in Protein
Pineapple before 2 meals
Bodyweight(lbs) in Carbs
Milk
G
1 Litre
Sleep
NOTES
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 20
Morning Stretches
Hanging
S
Evening Stretches
P
Water
T
Bodyweight(lbs) in Protein
Pineapple before 2 meals
Bodyweight(lbs) in Carbs
Milk
G
1 Litre
Sleep
Bike
NOTES
______________________________________________________________
______________________________________________________________
______________________________________________________________
“Whether you think you can or you think you can’t, you’re right.”
–Henry Ford
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 21
Morning Stretches
Hanging
S
Pull-Ups
P
Evening Stretches
Water
T
Drunk 2 litres of water throughout the day
Bodyweight(lbs) in Protein
Pineapple before 2 meals
G
Bodyweight(lbs) in Carbs
Milk
1 Litre
Sleep
Sprints
21 minute sprint session with PNF leg stretches (3 sets per leg)
NOTES
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 22
Morning Stretches
Hanging
S
6 minutes of PNF Style hanging
Chest presses
5 sets of 20 reps of chest presses on a slight incline
P
Evening Stretches
Water
T
Drunk 2 litres of water throughout the day
Bodyweight(lbs) in Protein
Pineapple before 2 meals
G
Bodyweight(lbs) in Carbs
Milk
1 Litre
Sleep
Bike
NOTES
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 23
Morning Stretches
Hanging
S
6 minutes of PNF Style hanging
Evening Stretches
P
1 capsule of Cod Liver Oil & 1 capsule of Glucosamine
Water
T
Protein/Carbs & Meal Changes
Bodyweight(lbs) in Protein
Pineapple before 2 meals
Bodyweight(lbs) in Carbs
Milk
G
1 Litre
Sleep
NOTES
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 24
Morning Stretches
Hanging
S
6 minutes of PNF Style hanging
Evening Stretches
P
1 capsule of Cod Liver Oil & 1 capsule of Glucosamine
Water
T
Protein/Carbs & Meal Changes
Bodyweight(lbs) in Protein
Pineapple before 2 meals
Bodyweight(lbs) in Carbs
Milk
G
1 Litre
Sleep
Sprints
21 minute sprint session with PNF leg stretches (3 sets per leg)
Bike
30 Minutes (15km) on the Bike.
Squats
5 sets of 20 reps
NOTES
______________________________________________________________
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 25
Morning Stretches
Hanging
S
Evening Stretches
P
Deadlifts
5 sets of 20 reps
Water
T
Drunk 2 litres of water throughout the day
Bodyweight(lbs) in Protein
Pineapple before 2 meals
G
Bodyweight(lbs) in Carbs
Milk
1 Litre
Sleep
NOTES
______________________________________________________________
______________________________________________________________
______________________________________________________________
“The two most important days in your life are the day you are
born and the day you find out why.” –Mark Twain
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 26
Morning Stretches
Hanging
S
Evening Stretches
P
Water
T
Bodyweight(lbs) in Protein
Pineapple before 2 meals
Bodyweight(lbs) in Carbs
Milk
G
1 Litre
Sleep
Bike
NOTES
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 27
Morning Stretches
Hanging
S
Evening Stretches
P
Water
T
Bodyweight(lbs) in Protein
Pineapple before 2 meals
Bodyweight(lbs) in Carbs
Milk
G
1 Litre
Sleep
Sprints
21 minute sprint session with PNF leg stretches (3 sets per leg)
NOTES
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 28
Morning Stretches
Hanging
S
Pull-Ups
P
Evening Stretches
Water
T
Drunk 2 litres of water throughout the day
Bodyweight(lbs) in Protein
Pineapple before 2 meals
G
Bodyweight(lbs) in Carbs
Milk
1 Litre
Sleep
Bike
NOTES
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 29
Morning Stretches
Hanging
S
Chest presses
5 sets of 20 reps of chest presses on a slight incline
Evening Stretches
P
All 3 stretches from Stage 1 done 3 times each
1 capsule of Cod Liver Oil & 1 capsule of Glucosamine
Water
T
Drunk 2 litres of water throughout the day
Bodyweight(lbs) in Protein
Pineapple before 2 meals
Bodyweight(lbs) in Carbs
G
Milk
1 Litre
Sleep
NOTES
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
© GrowTallerPyramidSecret.com
Stage 17 - Grow Taller Pyramid Secret
Day 30
Morning Stretches
All 3 stretches from Stage 1 done 3 times each
1 capsule of Cod Liver Oil & 1 capsule of Glucosamine
Hanging
6 minutes of PNF Style hanging
Evening Stretches
S
All 3 stretches from Stage 1 done 3 times each
1 capsule of Cod Liver Oil & 1 capsule of Glucosamine
Water
Drunk 2 litres of water throughout the day
P
Protein/Carbs & Meal Changes
Bodyweight(lbs) in Protein
Pineapple before 2 meals
Bodyweight(lbs) in Carbs
T
Milk
1 Litre
Sleep
How Many Hours of Sleep? ____
Sprints
G
21 minute sprint session with PNF leg stretches (3 sets per leg)
Bike
30 Minutes (15km) on the Bike.
NOTES
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
“Whatever you can do, or dream you can, begin it. Boldness
has genius, power and magic in it.” –Johann Wolfgang von
Goethe
© GrowTallerPyramidSecret.com