23 yo, 185 11-12%bf, 5'7" goal by June20th 195-200 8% or less bf
monday chest/legs/lower back
flat bench dumbbell press 1x12
3x 8-10
incline dumbell press 1x12
3x 8-10
pec dec 4x failure (drop sets)
leg press 3x 6-10
leg extensions 1x12
3x 6-10
stiff leg deadlifts 3x 6-10
Tuesday OFF
Wed shoulders/abs/HIT cardio
dumbell press 1x12
3x 6-10
shrugs 1x12
3x6-10
bent over raises 1x12
3x 6-10
front raises 1x12
3x 6-10
Abs on roman chair
15 minutes HIT
Thursday upper back/LIT cardio
T-bar rows (hammer strength) 1x12
3x 6-10
seated cable rows 3x 6-10
lat pull downs 1x12
3 x 6-10
30-45 min. bike
Friday Arms/HIT cardio
alternate dumbell curls 4x6-10
standing barbell curls 4x6-10
reverse curls 4x failure
Tricep extensions 4x6-10
machine pushdowns 4x10-12
saturday ABS/LIT cardio
5 mile walk
abs 1/4 sit ups/hanging leg raises
sunday off
Cutting Diet
6:30 am 5 whole eggs
½ cup cottage cheese (part skim)
2 slice whole wheat toast
6 liver tabs
4 flax oil soft gels
1000mg vitamin C
cals. 702 Total fat: 30.5 g (8 sat.) Carbs. 46g Protein 62.2 grams
10:30 am 1 prolab lean mass matrix MRP
cals: 390 total fat: 8g (3g sat) carbs: 40g Protein: 40g
1:30 pm 1 can tuna w/ 2 tbsp light mayo
2 slice whole wheat bread
6 liver tabs
500mg vitamin C
cals: 455 total fat: 15.5g (2g sat) carbs: 38g Protein: 45.5
4:30 pm Pre-workout
1 scoop whey (opt nut)
½ cup (40g) rolled oats
cals 260 total fat: 4.5g (1.5sat) carbs: 30g protein:27g
5:30 pm gym
7:00 pm post workout
2 scoops whey (opt nut)
40-80g oats
6 liver tabs
1000 mg/vitamin C
(with 40g oats) cals: 412 total fat: 6g (2.5 sat) carbs: 33g protein: 59.2g
9:00 pm 1 Lean mass matrix MRP
12 oz skim milk.
6liver tabs
2 flaxoil soft gels
cals: 510 Total fat 12g (3g sat) carbs: 58g protein 62.2
TOTAL: cals: 2792 Total fat: 66.5 (20g sat) carbs: 245g protein: 296
Cycle:
1st week, remaining T1-pro @ 3 squirts/day until empty
240ml T-gel w 6g fina/5g 4ad 4 squirts (8ml)/day for 30 days
BSN Thermonex
Prolab Easy To Swallow Cuts II
Hopefully I will be able to test the new fatburner this site is working on, that would be nice.
Following cycle, liquid clomid @ 21 days
day 1: 300mg next 10 :100mg/day final 10: 50mg/day
There it is folks, let me have it, thanks.
h19
monday chest/legs/lower back
flat bench dumbbell press 1x12
3x 8-10
incline dumbell press 1x12
3x 8-10
pec dec 4x failure (drop sets)
leg press 3x 6-10
leg extensions 1x12
3x 6-10
stiff leg deadlifts 3x 6-10
Tuesday OFF
Wed shoulders/abs/HIT cardio
dumbell press 1x12
3x 6-10
shrugs 1x12
3x6-10
bent over raises 1x12
3x 6-10
front raises 1x12
3x 6-10
Abs on roman chair
15 minutes HIT
Thursday upper back/LIT cardio
T-bar rows (hammer strength) 1x12
3x 6-10
seated cable rows 3x 6-10
lat pull downs 1x12
3 x 6-10
30-45 min. bike
Friday Arms/HIT cardio
alternate dumbell curls 4x6-10
standing barbell curls 4x6-10
reverse curls 4x failure
Tricep extensions 4x6-10
machine pushdowns 4x10-12
saturday ABS/LIT cardio
5 mile walk
abs 1/4 sit ups/hanging leg raises
sunday off
Cutting Diet
6:30 am 5 whole eggs
½ cup cottage cheese (part skim)
2 slice whole wheat toast
6 liver tabs
4 flax oil soft gels
1000mg vitamin C
cals. 702 Total fat: 30.5 g (8 sat.) Carbs. 46g Protein 62.2 grams
10:30 am 1 prolab lean mass matrix MRP
cals: 390 total fat: 8g (3g sat) carbs: 40g Protein: 40g
1:30 pm 1 can tuna w/ 2 tbsp light mayo
2 slice whole wheat bread
6 liver tabs
500mg vitamin C
cals: 455 total fat: 15.5g (2g sat) carbs: 38g Protein: 45.5
4:30 pm Pre-workout
1 scoop whey (opt nut)
½ cup (40g) rolled oats
cals 260 total fat: 4.5g (1.5sat) carbs: 30g protein:27g
5:30 pm gym
7:00 pm post workout
2 scoops whey (opt nut)
40-80g oats
6 liver tabs
1000 mg/vitamin C
(with 40g oats) cals: 412 total fat: 6g (2.5 sat) carbs: 33g protein: 59.2g
9:00 pm 1 Lean mass matrix MRP
12 oz skim milk.
6liver tabs
2 flaxoil soft gels
cals: 510 Total fat 12g (3g sat) carbs: 58g protein 62.2
TOTAL: cals: 2792 Total fat: 66.5 (20g sat) carbs: 245g protein: 296
Cycle:
1st week, remaining T1-pro @ 3 squirts/day until empty
240ml T-gel w 6g fina/5g 4ad 4 squirts (8ml)/day for 30 days
BSN Thermonex
Prolab Easy To Swallow Cuts II
Hopefully I will be able to test the new fatburner this site is working on, that would be nice.
Following cycle, liquid clomid @ 21 days
day 1: 300mg next 10 :100mg/day final 10: 50mg/day
There it is folks, let me have it, thanks.
h19