Destructi0n
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First day of Beastdrol/Epistane and classes start tomorrow. I’ll try to update the log everyday if time permits.
Starting Stats:
6’4
234 Lb
16-18% body fat
Deadlift: 385, 5 reps
Squat: 355, 5 reps
Bench Press: 275x2
On Cycle:
Beastdrol 20/20/30
Epistane 0/0/30/40/40/50
Multi-Vitamin
Fish Oil
CLA
Protein Powder
Glutamine
Cycle Support
PCT:
Nolvadex 40/20/20/20
Erase
Reversatol PCT
Cycle Support
Sample Daily Diet:
2 Gallons of water/day
Breakfast:
2 Cups of Oatmeal, 1 banana
Snack:
1 serving of Almonds
Meal 2:
5 cooked eggs, 2 pieces of bread
Snack 2:
1 serving of almonds
Pre-Workout Snack:
1 Banana
Post Workout:
2 Servings of protein powder mixed in water
1 Chicken breast, 1 can of tuna, 2 pieces of bread
Dinner:
2 servings of sweet potatoes, 2 chicken breasts
Pre-bed Meal:
2 servings of protein mixed in 2 servings of High Protein Milk
3,300-4,000 Calories/Day
320+ Grams of Protein
40% Protein, 35% Carbs, 25% Fat
Goals:
1. Gain 15-20 pounds of lean muscle mass
2. Cut down body fat
3. Get strong as ****
4. Get jacked
5. Quit smoking weed
Workout Routine:
Monday: Chest/Bi’s
Bench Press: 1x12(Warm-up), 1x8
Dumbbell Chest Press: 2x8, 1x6, 1x5
Heavy Dumbbell Bicep Curls: 2x10
Dumbbell Incline Chest Press: 1x8, 1x7, 1x6, 1x5
Hammer Curls: 3x8
Decline Bench Press: 1x8, 1x6, 1x5
Chest Dips: 3x8
Resistance Training: 6x8
Reverse Pyramid Preacher Curls: 6-8 sets
Tuesday: Abs/ Long duration cardio
Wednesday: Back/Tri’s
Deadlift: 1x12(Warm up), 1x8, 1x7, 1x6, 1x5
Overhead Tricep Extensions: 3x8
Kick backs: 2x10
Barbell Back Rows: 3x8
Barbell Lat work: 3x10
Tricep Pull Downs: 3x8
Lat Pull Downs: 1x12, 1x10, 1x8, 1x6
Skull Crushers: 2x10
A Rows: 2x10
Super Set (2 sets): Tricep pull downs (8) -> 21’s bicep curls (21) -> Dips (15)
Thursday: Abs/HIIT Cardio
Friday: Legs/Shoulders
Squats: 1x12 (Warm Up), 2x8, 1x6
Dumbell Military Press: 2x8, 1x7, 1x6
Heavy Leg Press: 6-8 sets
Leg Curls -> Leg Extensions: 3x8 Each excersize
Barbell Military Press: 2x8
Shoulder Shrugs: 4x12
Calf Raises: 4x20
Shoulder Lateral Raises: 3x8
Shoulder Front Lateral Raises: 3x6
Lunges: 3x8
Shoulder Machine: 3x10
Saturday: Arm Destroyer/ Cardio
Biceps, Triceps, Forearms, Traps, Shoulders
Sunday: Rest
Starting Stats:
6’4
234 Lb
16-18% body fat
Deadlift: 385, 5 reps
Squat: 355, 5 reps
Bench Press: 275x2
On Cycle:
Beastdrol 20/20/30
Epistane 0/0/30/40/40/50
Multi-Vitamin
Fish Oil
CLA
Protein Powder
Glutamine
Cycle Support
PCT:
Nolvadex 40/20/20/20
Erase
Reversatol PCT
Cycle Support
Sample Daily Diet:
2 Gallons of water/day
Breakfast:
2 Cups of Oatmeal, 1 banana
Snack:
1 serving of Almonds
Meal 2:
5 cooked eggs, 2 pieces of bread
Snack 2:
1 serving of almonds
Pre-Workout Snack:
1 Banana
Post Workout:
2 Servings of protein powder mixed in water
1 Chicken breast, 1 can of tuna, 2 pieces of bread
Dinner:
2 servings of sweet potatoes, 2 chicken breasts
Pre-bed Meal:
2 servings of protein mixed in 2 servings of High Protein Milk
3,300-4,000 Calories/Day
320+ Grams of Protein
40% Protein, 35% Carbs, 25% Fat
Goals:
1. Gain 15-20 pounds of lean muscle mass
2. Cut down body fat
3. Get strong as ****
4. Get jacked
5. Quit smoking weed
Workout Routine:
Monday: Chest/Bi’s
Bench Press: 1x12(Warm-up), 1x8
Dumbbell Chest Press: 2x8, 1x6, 1x5
Heavy Dumbbell Bicep Curls: 2x10
Dumbbell Incline Chest Press: 1x8, 1x7, 1x6, 1x5
Hammer Curls: 3x8
Decline Bench Press: 1x8, 1x6, 1x5
Chest Dips: 3x8
Resistance Training: 6x8
Reverse Pyramid Preacher Curls: 6-8 sets
Tuesday: Abs/ Long duration cardio
Wednesday: Back/Tri’s
Deadlift: 1x12(Warm up), 1x8, 1x7, 1x6, 1x5
Overhead Tricep Extensions: 3x8
Kick backs: 2x10
Barbell Back Rows: 3x8
Barbell Lat work: 3x10
Tricep Pull Downs: 3x8
Lat Pull Downs: 1x12, 1x10, 1x8, 1x6
Skull Crushers: 2x10
A Rows: 2x10
Super Set (2 sets): Tricep pull downs (8) -> 21’s bicep curls (21) -> Dips (15)
Thursday: Abs/HIIT Cardio
Friday: Legs/Shoulders
Squats: 1x12 (Warm Up), 2x8, 1x6
Dumbell Military Press: 2x8, 1x7, 1x6
Heavy Leg Press: 6-8 sets
Leg Curls -> Leg Extensions: 3x8 Each excersize
Barbell Military Press: 2x8
Shoulder Shrugs: 4x12
Calf Raises: 4x20
Shoulder Lateral Raises: 3x8
Shoulder Front Lateral Raises: 3x6
Lunges: 3x8
Shoulder Machine: 3x10
Saturday: Arm Destroyer/ Cardio
Biceps, Triceps, Forearms, Traps, Shoulders
Sunday: Rest