High Performance Nutrition - Training, Nutrition, and the World's best supplements

NO COMPROMISES!!! Training to be the best with HPN!

Hi everyone!

My name is Ali Kermani, and I am the director of sales for what I think is one of the very best companies in the supplement industry, High Performance Nutrition.



www.HPNFormula1.com

We are also available here on TigerFitness: http://www.tigerfitness.com/Formula-1-Multivitamin-150ct-p/f1multi.htm

You may not know us yet... But you will soon!
I am a tennis professional but I love to train hard! I have been training in one way or another for about 12 years. I studied kinesiology at Chapman University, where I also played singles tennis.

I spend most of my time now working with high-level young tennis players, training them to be their best. Working with High Performance Nutrition is a dream come true for me because they are as committed as I am to being the best. I have never been so impressed with a companies willingness to go above and beyond in regards to formulating, producing, and testing products for people who want to use the absolute best supplements

My training style is highly based in powerlifting and I love to eat delicious healthy food with things that just plain taste good mixed in to fit my macronutrient goals!

I am currently training for and competing in physique modeling shows, which is great for me, because I love to compete! I recently placed 2nd at my last show in July. I am now nationally qualified; so I am taking a little time to bring up the weak points I need to work on, and then it's on to the pro-qualifiers next year!

Last Show:


I have never kept a log here before, but I look forward to sharing what I do and hopefully helping anyone that needs it!

I will detail my training, diet, and supplements more soon; I just wanted to get this kicked off!

Training
5/3/1- Right now I am on my third wave of 5/3/1 and I have been making great gains. My primary goal is to increase my strength on all big lifts and 5/3/1 is excellent for this. Prior to 5/3/1 I ran a few cycles of Sheiko with deloads in between. I am a huge fan of these types of planned workouts. It helps me dial in mentally to have a roadmap of where my training is going. I was actally able to diet down from 170 and gain strength the whole time due to a well laid out training plan and on point nutrition/supplementation

We work a little bit of our own style into the 5/3/1 with some volume super-sets, myo-reps, occlusion, and etc!* Our one goal at this point is to include a planned functional activity such as rock climbing or mountain biking once a week. The last thing I want is a strong and lean body that only gets to shine in the gym!

Nutrition
I prefer a moderate protein, low fat, moderate/high (as possible) carb approach. Because I dieted very slowly I was actually able to take a "diet break" at about 10 weeks out when things stared to slow down. I raised my carbs by 50g and reduced my cardio by 10 minutes for two weeks and maintained my weight. Then all I did was go back to what I had been at before, and my progress resumed without actually lowering my macros. I actually did not go above 35 minutes of cardio daily for my entire prep.

Since my show, I have been reverse dieting and loving it! I am only up about 2lbs over my show weight from last month. This would not work for everyone, as most people feel like sh*t when they are super load, or just plain don't want to follow a plan without a show in their immediate sights. I feel great though, and I have been making great strength gains so I am just going to keep it controlled and keep adding the calories as necessary.

My current intake is @: Training days: 180g Protein, 360g Carb, 40g Fat Off Days: 180g Protein, 200g Carb, 40g Fat

I have worked my cardio down to 20 minutes daily, and I am adding carbs every week if my weight stays the same or decreases!

Supplementation

PS Diamond Isolate Why?:I love the taste, texture, and digestibility. You can't go wrong with a cold processed isolate

HPN Formula 1 Why?:The best multi-vitamin supplement available, and the only one out of a dozen I've used that actually makes a difference in the way a feel my body runs. Combines vitamin/mineral, Spectra Anti-oxidant w/ 10,000 ORAC, glucose regulation, full dose.Vit D3, and a natural metabolic boost. I think its a must have for anyone who trains hard!

Scivation Xtend Why?:I've been using this for just about 6 years, *I am a huge fan of BCAA, especially for those who like to train/do cardio/play a sport early in the morning before consuming a protein based meal.

HPN P(3) Why?:*This is one of those products that completely raises your expectations of everything else. Its hard to use other pre workouts after having trained for my last two shows with P(3). This will be available for purchase next week, and it is the result of over 8 months of development. Just the 100% natural flavoring with no artificial sweeteners or colors took 3 months to perfect. The Safe For Sport program and product testing that HPN does is very important to me and my athletes who have money/scholarships on the line a d need to know they are usong clean products! I have never trained as hard with the weights as I do with P(3).*

PS Karbolyn Why?:I won't train without this! The sustained energy and crazy muscle fullness I get while using Karbolyn is just awesome!

HPN Pure Powder Why?:When I need it before cardio or training my tennis athletes, Pure Powder is perfect. It gives me the energy, endurance, and focus I need; and it let's me save the P(3) for when I want to crush the weights.

NOW Super EPA/DHA Why?:The health benefits of EPA/DHA are beyond reproach. Now new studies are showing certain doses of EPA/DHA can actually boost basal MPS.

That is pretty much it! Other things may come and go, but these are my must-haves! I will go into more detail about the HPN product line, and why it is so different from the majority of the thousands of companies out there!

DELOAD WEEK - A necessary evil!

-DB Military Press
40lbs x 5 reps
45lbs x 5 reps
55lbs x 15 reps

Hypertrophy - Corner Barbell One-Arm Press
Bar+60lbs: 10 reps x 5 sets

SuperSet - Wide Grip Pull Ups w/ Standing Barbell Military Press

Pullups BW: 10 x 5 Sets
Standing Press 95LBS: 5 Sets x 10 Reps

Cardio - 20 Minutes, Low/moderate intensity on the Elliptical, burned ~ 225 calories.

Nutrition
180g Protein, 360g Carb, 40g Fat

Post Workout Meal: 30g Protein, 100g Carbs, 5G Fat

Smolov Bench - 165lbs: 3 sets x 3 reps

Squat Day
145lbs x 5 reps
185lbs x 5 reps
225lbs x 16 reps

Hypertrophy -Leg Press
440 lbs: 10 reps x 5 sets

SuperSet - RDL/Bicep Dumbbells (Standing Single arm)

RDL 155lbs: 10 x 5 sets
Bicep DB's 25lbs: 10 x 5 sets

Seated Calves 360lbs (Myo-reps): 15, 10, 10, 10

Cardio - 20 Minutes, Low/moderate intensity on the Elliptical, burned ~ 225 calories.

Nutrition
180g Protein, 360g Carb, 40g Fat

Post Workout Meal: 30g Protein, 100g Carbs, 5G Fat

5/3/1 + Smolov Workout 14 of 16

Smolov Bench - Max-215lbs 1 rep-

- DB Military Press
60lbs: 1 set x 15 reps

Hypertrophy - Smith Bench Machine (Incline)
175bs: 10 reps x 5 sets

SuperSet - Rope Pull Overs/Tricep Push downs

Rope Pull Overs 42lbs: 10 x 5 sets
Tricep Push Downs 55lbs: 10 x 5 sets

Lat Pull downs 135lbs: 10 x 3 sets

Cardio - 20 Minutes, Low/moderate intensity on the Elliptical, burned ~ 225 calories.

Nutrition
180g Protein, 360g Carb, 40g Fat

Post Workout Meal: 30g Protein, 100g Carbs, 5G Fat

[size=+1]5/3/1 + Smolov Workout 15 of 16[/size]

LAST DELOAD WORKOUT. Can't wait to start the new program! Back to lifting hard and heavy!

Deadlifts
150lbs x 5 reps
185lbs x 5 reps
225lbs x 20 reps

Hypertrophy - Corner Row
135lbs: 10 reps x 5 sets

SuperSet - Smith Lunge (Single Leg)/ Leg Extensions

Smith Lunge 110lbs: 10 x 5 Sets
Leg Extensions 135lbs: 10 x 5 Sets

Myo-Rep Seated Calves 360lbs: 15,12,12,10

Bicep Curls (Allusion) Moderate weight to failure 3 sets

Cardio - 20 Minutes, Low/moderate intensity on the Elliptical, burned ~ 225 calories.

Nutrition
180g Protein, 360g Carb, 40g Fat

Post Workout Meal: 30g Protein, 100g Carbs, 5G Fat

Started NEW PROGRAM TODAY! Very excited! My current maxes being used to calculate the 7/5/3 exercises and Smolov program. This time around I will only be doing Smolov Bench on Mondays, and only doing Myo Reps. I will be doing them on the Smith Bench rather than Incline bench. The Myo-Reps are as followed: 9,5,5,5. They stay the same throughout the four weeks.

Smith Bench: WK1: 185lbs, WK2: 190bs, WK3: 195lbs WK4: 200lbs
Barbell Squat: 360lbs
Deadlift: 370lbs
DB Military Press: 90lbs (per hand)

5/3/1 + Smolov Workout 1 of 16

7/5/3 - DB Military Press
55lbs x 7 reps
65lbs x 7 reps
75lbs x 7 reps

Hypertrophy - Rear Delt Machine
105lbs: 10 reps x 5 sets

SuperSet - Wide Grip Pull Ups w/ Standing Barbell Military Press

Pullups BW: 10 x 5 sets
Standing Press 100lbs: 10 x 5 sets

Seated Tricep Overhead Pull downs:
Myo Rep 110lbs: 12,5,5,5

Cardio - 20 Minutes, Low/moderate intensity on the Elliptical, burned ~ 225 calories.

Nutrition
180g Protein, 360g Carb, 40g Fat

Post Workout Meal: 30g Protein, 100g Carbs, 5G Fat

[size=+1]5/3/1 + Smolov Workout 2 of 16[/size]

Smolov SMITH Bench - 185lbs: 9,5,5,5

7/5/3 - Squats
245lbs x 5 reps
275lbs x 5 reps
315lbs x 4 reps (Three by myself, one with spot)

Hypertrophy -Leg Press
420lbs: 10 reps x 5 sets

SuperSet - RDL/Fat Grips Barbell Bicep Curl

RDL 155lbs: 10 x 5 Sets
FG Barbell Bicep Curl 60lbs: 10 x 5 Sets

Bicep Hammer Curls 30lbs: Myo-reps 10,8,6,4

Seated Calves 270lbs: Myo-reps 15,12,10,10

Cardio - 20 Minutes, Low/moderate intensity on the Elliptical, burned ~ 225 calories.

Nutrition
180g Protein, 360g Carb, 40g Fat

Post Workout Meal: 30g Protein, 100g Carbs, 5G Fat

5/3/1 + Smolov Workout 3 of 16

Chest Day -
Dumb Bells (Per Hand)
60lbs: 1 set x 7 reps
70lbs: 1 set x 7 reps
80lbs: 1 set x 8 reps

Hypertrophy -Incline Bench Press
155lbs: 10 reps x 5 sets

Lat Pulldowns:
120lbs: 10 reps x 3 sets

SuperSet - Rope Pullover/Tricep Push Downs

Rope Pullover 42lbs: 10 reps x 5 sets
Tricep Push Downs 50lbs: 10 reps x 5 sets

Cardio - 20 Minutes, Low/moderate intensity on the Elliptical, burned ~ 225 calories.

Nutrition
180g Protein, 360g Carb, 40g Fat

Post Workout Meal: 30g Protein, 100g Carbs, 5G Fat

5/3/1 + Smolov Workout 4 of 16

7/5/3 - Deadlifts
250lbs x 5reps
285lbs x 5 reps
325lbs x 5 reps

Hypertrophy - Corner Row
Bar +110lbs: 10 reps x 5 sets

SuperSet - Smith Lunge (Single Leg)/Leg Extensions

Smith Lunge 110lbs: 10 reps x 5 sets
Leg Extensions 135lbs: 10 reps x 5 sets

Myo-rep Biceps: 12,10,10,8

Cardio - 20 Minutes, Low/moderate intensity on the Elliptical, burned ~ 225 calories.

Nutrition
180g Protein, 360g Carb, 40g Fat

Post Workout Meal: 30g Protein, 100g Carbs, 5G Fat

5/3/1 + Smolov Workout 5 of 16

7/5/3 - DB Military Press
55lbs x 7 reps
65lbs x 7 reps
75lbs x 7 reps

Hypertrophy - Rear Delt Machine
105lbs: 10 reps x 5 sets

SuperSet - Wide Grip Pull Ups w/ Standing Barbell Military Press

Pullups BW:10 x 5 Sets
Standing Press 105lbs: 10 x 5 Sets

Seated Tricep Overhead Pull downs:
Myo Rep 110lbs: 12,5,5,5

Cardio - 20 Minutes, Low/moderate intensity on the Elliptical, burned ~ 225 calories.

Nutrition
180g Protein, 360g Carb, 40g Fat

Post Workout Meal: 30g Protein, 100g Carbs, 5G Fat

5/3/1 + Smolov Workout 6 of 16

Smolov SMITH Bench - 190lbs: 9,5,5,5

Squats
260lbs x 3 reps
300lbs x 3 reps
325lbs x 3 reps (Got two, needed a spot on 3rd rep)

Hypertrophy - Leg Press
425lbs: 10 reps x 5 sets

SuperSet - RDL/Barbell Bicep Curl

RDL 155lbs: 10 x 5 sets
Standing Barbell Bicep Curl 60lbs: 10 x 5 sets

Seated Calves 360lbs: 12,10,8,8

Cardio - 20 Minutes, Low/moderate intensity on the Elliptical, burned ~ 225 calories.

Nutrition
180g Protein, 360g Carb, 40g Fat

Post Workout Meal: 30g Protein, 100g Carbs, 5G Fat

5/3/1 + Smolov Workout 7 of 16

7/5/3 -Dumbbells (per hand) Chest
65lbs x 5 reps
75lbs x 5 reps
85lbs x 7 reps (was feeling good)

Hypertrophy -Incline Bench
160lbs: 10 reps x 5 sets

Lat Pull Downs 120lbs: 10 reps x 5 sets

SuperSet -Rope Pullover/Tricep Push Downs

Rope Pullovers 42lbs: 10 x 5 sets
Tricep Push Downs 50lbs: 10 x 5 sets

Cardio - 20 Minutes, Low/moderate intensity on the Elliptical, burned ~ 225 calories.

Nutrition
180g Protein, 360g Carb, 40g Fat

Post Workout Meal: 30g Protein, 100g Carbs, 5G Fat

5/3/1 + Smolov Workout 8 of 16

7/5/3 -Deadlifts
265lbs x 3 reps
305lbs x 3 reps
345lbs x 3 reps

Hypertrophy - Corner Row
Bar+110bs: 10 reps x 5 sets

SuperSet -Smith Machine Lunges (Single Leg)/Leg Extensions

Smith Lunge 110lbs: 10 reps x 5 sets
Leg Extensions 135lbs: 10 reps x 5 sets

Allusion Standing Bicep Curls 42lbs: 12,10,8,6

Seated Calves 180lbs: 15,12,10,10

Cardio - 20 Minutes, Low/moderate intensity on the Elliptical, burned ~ 225 calories.

Nutrition
180g Protein, 360g Carb, 40g Fat

Post Workout Meal: 30g Protein, 100g Carbs, 5G Fat

5/3/1 + Smolov Workout 9 of 16

7/5/3 - DB Military Press
60lbs x 7 reps
70lbs x 5 reps
85lbs x 3 reps

Hypertrophy - Rear delt machine
100lbs: 10 reps x 5 sets

SuperSet - Wide Grip Pull Ups w/ Standing Barbell Military Press

Pullups: 10 x 5 sets
Standing Press 100lbs: 10 x 5 sets

Cardio - 20 Minutes, Low/moderate intensity on the Elliptical, burned ~ 225 calories.

Nutrition
180g Protein, 360g Carb, 40g Fat

Post Workout Meal: 30g Protein, 100g Carbs, 5G Fat

5/3/1 Workout 10 of 16

Smith Incline Bench - 195lbs Myo-Reps: 9,5,5,5 (Was a grind)

7/5/3 -Squats
275lbs x 5 reps
315lbs x 3 reps
350lbs x 1 rep MAX (was soooooo excited!!!!)

Hypertrophy - Leg Press
420lbs: 10 reps x 5 sets

SuperSet -RDL/Standing Barbell Bicep Curls

RDL 155lbs: 10 x 5 sets
Standing Barbell Bicep Curls 60lbs: 10 x 5 sets

Myo-reps bicep hammer curls 35lbs: 8,6,6,6

Seated Calves: 12,10,10,8

Cardio - 20 Minutes, Low/moderate intensity on the Elliptical, burned ~ 225 calories.

Nutrition
180g Protein, 360g Carb, 40g Fat

Post Workout Meal: 30g Protein, 100g Carbs, 5G Fat

5/3/1 Workout 11 of 16

Chest

7/5/3 -Incline Dumbells (Per hand)
70lbs x 7 reps
80lbs x 5 reps
90lbs x 3 reps

Hypertrophy - Smith INCLINE bench
180lbs: 10 reps x 5 sets

Lat Pulldowns 150lbs: 10 x 3 sets

SuperSet -Rope Pullovers/Tricep Push downs

Rope Pullovers 42lbs: 10 x 5 sets
Tricep Push downs 52lbs: 10 x 5 sets

Cardio - 20 Minutes, Low/moderate intensity on the Elliptical, burned ~ 225 calories.

Nutrition
180g Protein, 360g Carb, 40g Fat

Post Workout Meal: 30g Protein, 100g Carbs, 5G Fat

5/3/1 Workout 12 of 16

7/5/3 - Deadlifts
285lbs x 5 reps
325lbs x 3 reps
360lbs x 1 reps (it was a grind getting it up, but got it!)

Hypertrophy - Corner Rows
Bar+110lbs: 10 reps x 5 sets

SuperSet - Smith Lunge Machine (Single Leg)/Leg Extensions

Smith Lunge Machine 115lbs: 10 x 5 sets
Leg Extensions 135lbs: 10 x 5 sets

Myo-Rep Standing Bicep single arm dumbbells 35lbs: 8,6,6,6

Myo-Rep Seated Calves 115lbs: 12,10,10,10

Cardio - 20 Minutes, Low/moderate intensity on the Elliptical, burned ~ 225 calories.

Nutrition
180g Protein, 360g Carb, 40g Fat

Post Workout Meal: 30g Protein, 100g Carbs, 5G Fat

5/3/1 Workout 13 of 16

DELOAD WEEK! -

7/5/3 - DB Military Press
40lbs x 7 reps
50lbs x 5 reps
60lbs x 15 reps

Hypertrophy - Rear Delt Machine
90lbs: 10 reps x 5 sets

SuperSet - Wide Grip Pull Ups w/ Standing Barbell Military Press

Pullups BW: 10 x 5 Sets
Standing Press 95lbs: 10 x 5 Sets

Myo-Rep Triceps (Skull Crushers) 100lbs: 12,10,8

Cardio - 20 Minutes, Low/moderate intensity on the Elliptical, burned ~ 225 calories.

Nutrition
180g Protein, 360g Carb, 40g Fat

Post Workout Meal: 30g Protein, 100g Carbs, 5G Fat

5/3/1 14 of 16

Myo-Rep Incline Bench Smith Machine - 200lbs: 9,5,5

7/5/3- Squats
150lbs x 5 reps
185lbs x 5 reps
225lbs x 20 reps

Hypertrophy - Leg Press
450lbs: 10 reps x 5 sets

SuperSet -RDL/Standing Bicep Curls

RDL 155lbs: 10 x 5 Sets
Standing Bicep Curls 60lbs: 10 x 5 sets

Myo-Rep Seated Calf Raises 90lbs: 15,8,8,8

Cardio - 20 Minutes, Low/moderate intensity on the Elliptical, burned ~ 225 calories.

Nutrition
180g Protein, 360g Carb, 40g Fat

Post Workout Meal: 30g Protein, 100g Carbs, 5G Fat