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Arnold Schwarzenegger Blueprint Trainer Day 24

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Saturday’s cheat meal is still four long workouts away. Are you keeping it clean in the meantime? Despite having a legendary appetite, Arnold also knew that being the best in required world-class dietary discipline. Here’s how his training partner Ed Corney remembers eating with him:

“He wanted to get better and I wanted to get better, so we trained, we dieted. The diet was really funny. We would order a hamburger steak and get the napkins and pat the top to get the grease off. At home we would have tuna with eggs whites mashed up. No other food in the house, because then you can’t get to it,” Corney told Bodybuilding.com in 2007.

Ed Corney hands Arnold some much-needed protein. The lifting partners were careful about what foods they kept in their home.

Read that again and ask yourself: What’s in your house? You know you need fuel to grow, and plenty of it. But is there a stash of junk food calling to you from another room? If so, maybe it’s time to do some spring cleaning.

  • Arnold performed a max-effort squat when he really wanted to push the limits. Judge how you’re feeling and if things are going well, work up to a max-effort squat every couple weeks.

    Technique Max Effort
    Pick one exercise and see what you can do for a 1-rep max. To get there, work up to the weight with the following rep pyramid, taking ample rest between each set: 20, 15, 10, 8, 5, 3, 1, 1, 1-rep max.

  • Barbell Squat Barbell Squat Barbell Squat
    5 sets of 8-12 reps
  • Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift
    5 sets of 8-12 reps
  • Good Morning Good Morning Good Morning (only perform once per week)
    5 sets of 8-12 reps
  • Barbell Lunge Barbell Lunge Barbell Lunge
    5 sets of 8-12 reps
  • Superset
  • Leg Extensions Leg Extensions Leg Extensions
    5 sets of 8-12 reps
  • Seated Leg Curl Seated Leg Curl Seated Leg Curl
    5 sets of 8-12 reps
  • Superset
  • Standing Calf Raises Standing Calf Raises Standing Calf Raises
    5 sets of 8-12 reps
  • Seated Calf Raise Seated Calf Raise Seated Calf Raise
    5 sets of 8-12 reps
  • Cable Crunch Cable Crunch Kneeling Cable Crunch
    4 sets of 25 reps

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Arnold Schwarzenegger Blueprint Trainer Day 24

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