Super 1 plus cycle

[sctxms]

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

[Draven]

I'm curious, why aren't you working synergistic muscles on the same day? Don't you find your tri's are weakened after a chest workout? Just curious.

[sctxms]

I use to do chest and tri's but I found I got better growth if I did the push pull method
Chest is push
and bi's are pull
back pull
tri's push
I do not due it for legs because I am still buying my leg equipment

[RaulJimenez]

I am eagerly willing to try the PUSH , PULL method, I've been doing the :
1) Chest,shoulder,tricep
2)Legs
3)Back, Bicep

but somehow i think im missing points on the chest,shoulder tricep because they are synergist to each other that means I will be weakened at the other exercises once im done with chest, definitely good point to try out on my next routine, which will consist of the following :

1) Chest, Bicep
2)Legs,calves
3)Rest
4)Shoulder,tricep
5)Back
6)Rest
7)Rest

[sctxms]

am eagerly willing to try the PUSH , PULL method, I've been doing the :
1) Chest,shoulder,tricep
2)Legs
3)Back, Bicep

but somehow i think im missing points on the chest,shoulder tricep because they are synergist to each other that means I will be weakened at the other exercises once im done with chest, definitely good point to try out on my next routine, which will consist of the following :

1) Chest, Bicep
2)Legs,calves
3)Rest
4)Shoulder,tricep
5)Back
6)Rest
7)Rest


you might want to try
1) Chest, Bicep
2)Back,tricep
3)Rest
4)Shoulder,traps
5)Legs,calves
6)Rest
7)Rest

[scotty2]

Everyone seems to have overlooked his diet. Instead of 50% protein, should be 50% carbs, 30% protein, 20% fat.

[sctxms]

No when I eat to many carbs I put the fat on my body
I have tweaked my diet over the last couple of years
if I want to bulk than my ratio is 40/40/20
my goal here is to loose fat while I maintain my muscle

[sctxms]

Jumped on the scal this morning still 220 wich is good I thought I would post what my diet looks like for one day I have not added in the muscle milk yet for post work out

[sctxms]

Jumped on the scal this morning still 220 wich is good I thought I would post what my diet looks like for one day I have not added in the muscle milk yet for post work out

[Draven]

I hpoe that 9 servings of whey is spread out throughtout the day and not just in one meal.

[sctxms]

yes it is through out the day

[sctxms]

Hit chest & bi's great pump and my reps on bench were up by 2 . My biceps had a sick pump this sh*t is great. I am noticing some water retention but not much

[sctxms]

weight is up to 224 but mo big deal legs went great feeling that awsome pump and lovin it

[sctxms]

Back and triceps was great reps are going up I nailed six reps with 120 on triceps pusdowns and 4 sets of 8 skull crushers with 105 pounds adjusted my diet and will be getting my BF done today
weight is at 222

[sctxms]

I got my Bf done last night at golds gym I came out to 19.2% hopefully I will be at 15% by the end of my cycle if I can stay away from the fat Mo burgers and get my fat ass doing ton more cardio

[sctxms]

reps seem to be going up slightly and my weight is stable still at 222. the pumps our great getting ready to start my second bottle soon

[sctxms]

Checking my BF today my pants in the waiste are getting bigger but on the downside I am going through withdrawls from fat Mo's

[sctxms]

well my bf is down to 18.2% so that is a drop of one percent not too bad here is an update on the rest of my workout
bench start 315 2 to 4reps
bench current 315 7 reps once I hit ten reps I will be adding 20 more pounds
military presses behind the neck start 185 4reps
military presses behind the neck current 205 4reps this blows my mind
squats start 405 6 to 8 reps with my ass touching the flat bench
squats current 405 12 reps with my ass touching the flat bench
pull ups I am really weak here 2 to 4 reps 4 sets with no help
pull ups I am really weak here current 6 reps with no help
bf will be getting done today and will be starting my second bottle soon
my weight is still at 222 so I am still at my goal for weight hopefully bf is down

[Draven]

Lookin good sctxms. Nice strenght gains. Hope your BF comes out where you want.

[sctxms]

Checked BF it is down to 18.2% just 3% to go and 4 weeks to do it in I don't I will get there but I should be able to get down to 16 I will continue to work at it during my 8 week rest period between cycles