sctxms
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Mike's Super 1 plus
goal maintain my weight and loose 3% to 5% of my bf
Starting date feb 20
cycle length 8 weeks
Diet
Protien 50%
carbs 30% mostly yams
fat 20%
routine Thurs LEGS 6 sets of squats
4 sets of Leg extension
4 sets of stiff leg dead lifts
optional
4 sets of reverse leg extension
4 sets of front squats
Friday CHEST & Bi's
6 sets of flat bench
4 sets of incline
6 sets of flys at various angles
optional
4 sets of decline instead of flys
Biceps
5 sets of straight or curl bar curls
4 sets of preacher curls
3 sets of hammer curls or concentration curls
Sunday Back & Tri's
4 sets of pull ups as many as my fat ass can do per set
4 sets of seated rows
4 sets of bent over rows wide grip
Triceps
6 sets of triceps pushdown
4 sets of skull crushers
3 to 4 sets of reverse grip pushdowns
Monday Shoulders & Calves
4 sets of straight bar behind the neck Military presses
6 sets of shrugs pausing at the top of contraction for 3 of the sets
4 sets of side lateral raises
Calves
14 sets of calves raises with toes pointed in, out and forward to hit the different parts of the crack calves I have
I start today did 8 Squirts this morning will hit chest and bi's today
nothing yet
So far so good my workout has not been any better but my pump last night when I did back and tri's was better than usaul I will see how my shoulders work out goes tonight
Shoulder went good I seem to be more pumped than usaul no side affects yet like rash or anything can't wait to hit chest
goal maintain my weight and loose 3% to 5% of my bf
Starting date feb 20
cycle length 8 weeks
Diet
Protien 50%
carbs 30% mostly yams
fat 20%
routine Thurs LEGS 6 sets of squats
4 sets of Leg extension
4 sets of stiff leg dead lifts
optional
4 sets of reverse leg extension
4 sets of front squats
Friday CHEST & Bi's
6 sets of flat bench
4 sets of incline
6 sets of flys at various angles
optional
4 sets of decline instead of flys
Biceps
5 sets of straight or curl bar curls
4 sets of preacher curls
3 sets of hammer curls or concentration curls
Sunday Back & Tri's
4 sets of pull ups as many as my fat ass can do per set
4 sets of seated rows
4 sets of bent over rows wide grip
Triceps
6 sets of triceps pushdown
4 sets of skull crushers
3 to 4 sets of reverse grip pushdowns
Monday Shoulders & Calves
4 sets of straight bar behind the neck Military presses
6 sets of shrugs pausing at the top of contraction for 3 of the sets
4 sets of side lateral raises
Calves
14 sets of calves raises with toes pointed in, out and forward to hit the different parts of the crack calves I have
I start today did 8 Squirts this morning will hit chest and bi's today
nothing yet
So far so good my workout has not been any better but my pump last night when I did back and tri's was better than usaul I will see how my shoulders work out goes tonight
Shoulder went good I seem to be more pumped than usaul no side affects yet like rash or anything can't wait to hit chest