1st off I wanna thank habajaba and MST for this log op now a little bit about me for those who don't know I'm 33 years old 6"4 289lbs currently father of 2 sons kaiden thor 2 years old axel hulk 7 months old today I do construction in my family business my wife and I workout at home no time to hit the gym sleep has been as good as it can be with 2 young sons and a busy work schedule my goal with this log is as the title says lift, sleep, recover repeat im currently running lgd 4033 for 12 weeks @10 mgs a day I'm finishing up week 4 tomorrow so this product will be a great addition to my current run
Supps I will be taking Somnidren GH Ultra (4weeks)
lgd 10mgs in the morning ,fish oil , multi , limitless pwo dermacrine 6 pumps bcaa's before and after w/o
Pct blr rebirth - plasma jet- modern creatine endosurge turbo
Training go's as follows my rest periods will be short 30 seconds max reps well very warmup stays the same each day abs/traps every other day
Warm up10 reps : band pull aparts kb swings kb squat pushups* jog in place
Workout day 1 total body power* 5 rounds 5 reps 30 seconds rest
Floor press
Bentover row
Deadlift
Squat
Finish with 10 minutes cardio and abs
Day 2 3 sets 6 reps* Chest/back: incline leverage bench-deadlift, cable cross over- bent row , flat bench press-lat pull down
Day 3 arms 4 sets 6- 8reps Preacher curl - v bar press down
Hammer curl- rope press down
Ez bar curl- close grip bench press
Reverse grip curl- reverse grip bench press
Day 4 4 sets 6-8 reps shoulders: smith press- lat raise
Arnold press-rear delt fly
Shrugs front/back
Legs 4 sets 6-8 reps squat stiff leg deads
3 point calve raise
Day5 upper body detail 12 -15 reps 3 giant sets
Chest- bentover cable cross over - incline fly- decline db press
Back- close grip pull down- barbell pullover- lower back extensions
Shoulders- upright row-3 point lat raise -incline reverse lat fly
Day 6 arm/legs detail 12-15 reps 3 giant sets
Bicep- incline db curl-hammer preacher curl-21's
Triceps- dips-lying incline rope extensions- reverse grip pull down
Legs-hammycurl-split squat- sitting calve raise
My 1st dose is tonight updates on the way
Supps I will be taking Somnidren GH Ultra (4weeks)
lgd 10mgs in the morning ,fish oil , multi , limitless pwo dermacrine 6 pumps bcaa's before and after w/o
Pct blr rebirth - plasma jet- modern creatine endosurge turbo
Training go's as follows my rest periods will be short 30 seconds max reps well very warmup stays the same each day abs/traps every other day
Warm up10 reps : band pull aparts kb swings kb squat pushups* jog in place
Workout day 1 total body power* 5 rounds 5 reps 30 seconds rest
Floor press
Bentover row
Deadlift
Squat
Finish with 10 minutes cardio and abs
Day 2 3 sets 6 reps* Chest/back: incline leverage bench-deadlift, cable cross over- bent row , flat bench press-lat pull down
Day 3 arms 4 sets 6- 8reps Preacher curl - v bar press down
Hammer curl- rope press down
Ez bar curl- close grip bench press
Reverse grip curl- reverse grip bench press
Day 4 4 sets 6-8 reps shoulders: smith press- lat raise
Arnold press-rear delt fly
Shrugs front/back
Legs 4 sets 6-8 reps squat stiff leg deads
3 point calve raise
Day5 upper body detail 12 -15 reps 3 giant sets
Chest- bentover cable cross over - incline fly- decline db press
Back- close grip pull down- barbell pullover- lower back extensions
Shoulders- upright row-3 point lat raise -incline reverse lat fly
Day 6 arm/legs detail 12-15 reps 3 giant sets
Bicep- incline db curl-hammer preacher curl-21's
Triceps- dips-lying incline rope extensions- reverse grip pull down
Legs-hammycurl-split squat- sitting calve raise
My 1st dose is tonight updates on the way