Hehe Wango Tango indeed. I have been following my above mentioned protocol since Friday, all I can say is wow four days in, and I definitely feel this stack. One and a half scoops of Posideon chugged in the morning on Friday....HOTCHIE MATCHIE. There is no questioning the effectiveness of its delivery. My workouts over the weekend and Monday were great, amazing pump and nice endurance. Great feeling of well being. Sleep was great nice and realxed wake up feeling great. Anyway today I will begin my log with my diet and routine posted.
My Stats and Goals
5'11 191 pds 13.5% (Approx.) I am doing a lean bulk. Hoping to get a solid 5-10 out of this stack.
Diet
I try for about 4000 Kcals a day. I will post my macros later but its about 40-50 gms of protein per meal and 60-70 gms of carbs, with 5-10 gms of fat (primarily EFA's) along with 10 gms of fish oil and 4 gms of flax oil.
Routine
This varies, currently I am limited to dumbells and will be so for the next two weeks. Fortunately they go up to 120.
I mix up my training. It goes in three seperate categories:
Hypertrophy, Strength, Power.
For hypertrophy I use T.U.T. training for a rep range of 12-9, my sets usually go 12, 11, 10, 9. With a rest period of 1 min between sets.
For strength use a rep range of 9-6, sets usually go 9, 8, 7, 6.
With a rest period of about 2 mins.
For power (my favorite
) sets go 5-2, sets usually go 5, 4,
3, 2. With a rest period of 3 mins.
I will train each of the three categories for about five weeks then I switch. Right now I am on hypertrophy and will be for the next two weeks.
My split is Mon. chest, Tue. legs, Wed. cardio and abs,
Thurs. back, Fri. Tri's bi's and shoulders, Sat cardio and abs, Sun. Rest. This will not change.
For the next two weeks my exercises will be (everything will be db's):
Mon.
Incline press
Flat
Decline
Incline Flys
Flat Flys
Tue.
Squats with dbs in hand
Walking up and down 12 stairs with dbs in hand
Lunges
Leg kicbacks
Wed
Run stairs for 5 mins the run outdoors for 25 min.
Various forms of crunches
Thur.
Wide-grip pull-ups 4 sets of ten.
Bent over rows
Single arm rows
Shrugs
Close grip pull-ups
Fri.
Standing shoulder press
Lateral Raises
Concentration curls
Reverse curls
Tricep extension
Arm kickback
Arnold press
21's
Sat.
Run stairs 5 min. Run outdoors 25mins. Abs various crunches.
If anyone wants my poundages on my lifts just let me know and I will post it. I will update the day after, or if I notice anything logworthy. As always any comments or questions please feel free to post. Thanks to everyone who stopped by I really appreciate you all.