I figured I'd keep a log of my training for awhile. Goal is to increase lean muscle.
Starting weight: 189
Starting bodyfat: 13.3%
Measurements: Will update if I can
Typical Diet:
Eat every 3 hours that I am awake-
Eat a lot of Steak/Chicken/Brown Rice/Oatmeal
Training Program
2-3 times week low intensity cardio/abs
LEGS
Leg Extensions- 2 sets of 20
Squats- 4 x 8
Stiff Legged Dead Lifts- 3 x 8
Leg Press 3 x 8
SS Barbell Lunges /Calf Raises 3 x 10
SS Leg Extensions/Leg Curls 3 x 8
CHEST
Flat Bench Press 3 x 8
Incline Bench Press 3 x 8
Decline Bench Press 3 x 8
Flat Bench Flyes 3 x 8
Skull Crushers 3 x 8
Tricep Pulldown 3 x 8
Dips 2 x 10 3rd to failure
BACK
Pull-ups 3 x 8
Pulldowns 3 x 8
Low Cable Rows 3 x 8
Bent Over Rows 3 x 8
Barbell Curls 3 x 8
Hercules Curls 3 x 8
SHOULDERS/TRAPS/CALVES
Overhead Press 3 x 8
Rear Lateral Raises 3 x 8
Arnold Press 3 x 8
Shrugs 3 x 8
Standing Calf Raises 3 x 10
Seated Calf Raises 3 x 10
Supps:
Mass Addiciton Amplified
Anabolic Rehab
Anabolic Addiction MFV
Anabolic Addiction ResverAcai
IBE X-Dream
Omega 3-6-9 Fish Oils
Cranberry Pills
SciFit Gluta-lyn
Protein Powders
Starting weight: 189
Starting bodyfat: 13.3%
Measurements: Will update if I can
Typical Diet:
Eat every 3 hours that I am awake-
Eat a lot of Steak/Chicken/Brown Rice/Oatmeal
Training Program
2-3 times week low intensity cardio/abs
LEGS
Leg Extensions- 2 sets of 20
Squats- 4 x 8
Stiff Legged Dead Lifts- 3 x 8
Leg Press 3 x 8
SS Barbell Lunges /Calf Raises 3 x 10
SS Leg Extensions/Leg Curls 3 x 8
CHEST
Flat Bench Press 3 x 8
Incline Bench Press 3 x 8
Decline Bench Press 3 x 8
Flat Bench Flyes 3 x 8
Skull Crushers 3 x 8
Tricep Pulldown 3 x 8
Dips 2 x 10 3rd to failure
BACK
Pull-ups 3 x 8
Pulldowns 3 x 8
Low Cable Rows 3 x 8
Bent Over Rows 3 x 8
Barbell Curls 3 x 8
Hercules Curls 3 x 8
SHOULDERS/TRAPS/CALVES
Overhead Press 3 x 8
Rear Lateral Raises 3 x 8
Arnold Press 3 x 8
Shrugs 3 x 8
Standing Calf Raises 3 x 10
Seated Calf Raises 3 x 10
Supps:
Mass Addiciton Amplified
Anabolic Rehab
Anabolic Addiction MFV
Anabolic Addiction ResverAcai
IBE X-Dream
Omega 3-6-9 Fish Oils
Cranberry Pills
SciFit Gluta-lyn
Protein Powders