Just wanted to add, your huge, bigger than most AAS users. Inspirational. Your a really successful natty, keep it that way
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well, sorry, the pics arent workin well.... but heres my general routine:
Sunday:
light stretching- 5 minutes
SQUATS- different every week. usually medium reps (8-15) for about 4-5 all out puking setts, but occasionally i'll go back to my power roots and do something like 5x5s or 8 sets of doubles.
LEG EXTENTIONS - 4 sets to complete failure, reps in the 10-25 range, all squeezed at the top, with a slow negative
LYING LEG CURLS - 4 all out heavy sets with a good squeeze
STIFF LEG DEADS - Medium reps, 4 sets, big weight.
Monday: Biceps
Heavy barbell/dumbell curls - usually work up to 155 on straight bar, or 50-75lb 'bells for reps in the 6-12 range, 4 sets
Heavy preacher curls.. dumbell or ez curl - 4 sets
Hammer/ reverse curls, moderately light, i make sure to get a good squeeze out of my brachialis, as i believe that is the key for bicep girth
Anything i feel to end... usually a downer w/ either cables, or a barbell, just to blow the muscle out as much as possible
Tuesday: Chest
Heavy Incline barbell or dumbell presses - 5 heavy sets, good stretch and peak contractions are essential for me, i usually max out the dumbells at my gym, as they only go to 120. reps in the 4-12 range
flat barbell/dumbell presses - 4 sets, wide variety of rep ranges depending on the day
Incline flys - old school, not those gay ones that are just presses with your hands at a differrent angle... i spread my fuckin arms like they're wings baby... usually work up to 65s or 70s for 10ish reps
Cable flys for 10-20 reps, usually 4 sets with 20 seconds or so inbetween sets to maximize blood volume in the chest
Wednesday: shoulders/tris
Military press - usually up to around 225 for 8, 4-5 sets depending on energy, intensity, anger, hatred for everyone, etc.
heavy side laterals - 50s for 15, moderate body english... i'm a big believer in heavy weights... after all, cheaters win bitch
bent over rear laterals on a bench - 35s for sets of 10-20, good squeeze, 4 sets
finish off with either plate raises to the front with a 45lb plate, or front raises with a barbell with some weight slapped on
Heavy overhead dumbell french curls: 120s for sets of 6-10 - 4 sets.. these are my bitch
Skull crushers on incline bench with Straight bar - 4 sets, reps vary on day
cable pushdown - 5 sets, all out, wide variety of reps, from 8 to 50
Thursday: BACK (which i usually puke during)
PULL UPS - 10-15, again, 4-6 sets depending on how much i hate everyone on that particular day. since i weigh 220ish, i see no need to add weight, as its sufficient resistance alone.
RACK DEADS - mid shin in the squat rack to lockout, with a good squeeze at the top... usually work up to 7 plates per side or so, for doubles
Bent over rows - i have difficulty feeling these, so i usually go light, only 185 to 225 for sets of 12, usually 3 or 4 sets
Dumbell rows - at my old gym i'd work up to the 180s for 8, but now i'm stuck w/ 120s for sets of 20ish
seated cable rows- light weight, lots of contraction, and a super badass squeeze - 3 sets, with light ass weight, 15 reps
FRIDAY: OFF
SATURDAY: Clean up day
usually i'll do whatever felt like ass during the week... or i just eat a lot and prepare for the pain i'll feel on sunday morning when i'm popping blood vessels in my eyes whilst squatting...
SUPPLEMENTS:
now im using CEX by vpx, which i'm moderately happy with. honestly, i dont feel ****
animal pak: 2 paks a day to keep the immune system up
animal nitro/glutamine: i use this when im not using creatine
Dymetadrine extreme (with ephedrine) - i like to pop these every now and then when i feel like **** and need a badass workout
whey protein- all kinds
i recently tried ergopharms new NO product, 1-NO, and was actually surprised how well it worked. i got great pumps, good vascularity, and the beta alanine gave me some cool tingly feelings. i also doubled the dose. ok fine, tripled.
i dont do cardio unless im cutting.
i eat a lot. lots of protein, around 400g a day, i eat moderately dirty.... i just need calories. but no douhnuts, fried chciken, or **** like that. just lots of burgers w/out the bun.
Phew. thats my life right there. i also sleep like as much as i possibly can.