smith22
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Superdrone Ran at 20/30/30
Age 19
Starting wt 165
bf 8%
Goals Bulking to 185
Bench 285
Squat 405
Dead 435
Lifted for 4years
Normal diet 6:30am-Bowl of Kashi Go Lean with non fat milk, 12oz protein shake,4 eggs (3 egg whites and 1 whole scrambled), multi vitamin
9:30am-1serving of all natural pb and a can of tuna.
12:00pm-A turkey and lettuce wrap in a spinach or turkey spinach salad, light Yogurt, hand full almonds, and 3 egg whites.
2:00pm-A 12oz Protein shake.
3:30pm-A 1\2 cup of oats or go lean sugar free oatmeal (Dry).
4:30pm-2 scoops of Jack3d or muscle spike
4:50pm-7:00pm-WORKOUT/ABS 1.5 scoops of jack3d or muscle spike
7:15- isolate blast 800 protein mixed with 1stphorms ignition
7:30pm-3 6oz boneless, skinless chicken breasts or 8oz lean steak with a spinach salad
10:00pm- protein shake, mixed in 12 ounces of water
Bulking Diet basically same idea just throwing in brown rice and some wheat bread with some more peanutbutter and oatmeal on snacks bringing total 2371calories 189carbs to 3000/3500cals Carb 250/300 (store carbs as fat pretty easy)
Supps:Superdrone, hawthroneberry, liverjuice 2week prior, toco 8, jack3d/musclespike, ignition, multi with tribulus, endomax and sutain alpha.
Week one
Monday chest tris and abs
Bench 5x8-12 185
Db incline 3x10 60
cable peckfly's 4x10 40
close grip bench 3x10 135
skull crusher 30sx3 95
Hanging leg raises 4x25
inclined situps 4x25
trunktwist 2x50 45plate
Tuesday legs bis abs
Squat 10/8/6/4/2/12
leg press 3x12
calfs 3xfailure
one leg squats 3x8 30dbs
jammer curles 45s
burnouts with 45pound bar
planks 2min
reverse crunches 3x25
Wensday off
thursday shoulders tris
Incline 8/8/6 heavey
arnold presses 4x8 60s
lateral and front raises 3x10
standing miltary 3x5 155
dips 4x25
friday off
saturday back hams abs bis
deadlift 12/10/8/6/12
latpulls 4x8-12 175
pullups wide 3x10 behind head 3x5
glute ham machine 4x10
seated curles 45s
preacherseated curls 4x5 60
hanging leg raises 4x25
situps 4x25
Weight 168 intensity same alittle bit of headac due to increased blood pressure hawthrone berrys kept it under control
week 2 motivation up ready to hit gym
Monday chest tris abs
10/8/6/4/2/12
db bench 4x10 70s
db pecflys 3x12 30s
tris skull crushers 4x10
dips 4x25
crunches 2x100
tuesday legs bis abs
front squat 10/8/8/6
clean 4x5
lunges 3x10 135
straightbar curls 3x5 95
contraction curles to get pump
3x1min bicycles
4x25crunches
wensday off
Thursday shoulders tris
miltary 8/8/6
db incline 3x10 70s
skullcrushers 3x5 110
friday off
saturday back bis abs
bent rows 4x5 185
upright rows 3x10 95
pullups 5x10
seated curls 4x5 55
hanging leg raises 4x25
leg throw downs 3x30
Weight 175 sides alittle lathagy but still hitting it hard bloodpressure one backpump painfull bought some tautruin haha cant spell
week 3
monday Chest tris abs
Bench 5x3 2x3
incline 3x8 80s
cable flys 3x10 60
close grip 3x5 185
weighted dips 4x20 45plates
ropepull downs 4x8 200
inclined situps 4x30
reverse crunches 3x30
leg lifts on bech 4x10
tuesday legs bis abs
squat 5x5
legpress 4x8
calfs 4x10 45dbs
walking lunges 135 3x10
straightbar curles 3x10 95
db curles 3x8 55s
situps 4x25 weighted 45plate
4x25 crunches
wensday off
thursday shoulders tris
incline 8/8/6
aronolds 3x10 65s
uprights 3x8 110
shoulder complex 2x20
skullcrushers 3x8 110
friday off
sat back hams bis abs
deadlift 10/8/6/4
lat pulls 3x12 200
pullups 2x15
glute ham 3x10 25plate
straightbar curls 110 3x5
2xfailure crunches
Weight 181 total gain 16pounds very dry lean gains
bf 12%
Max bench 310
squat 455
dead 485
Very impressed with supp huge gains was breakin prs every other day seemed liked sides werent to bad for me just one bad backpump and some shrinkage if u know wat i mean haha nice job for pps supps
Age 19
Starting wt 165
bf 8%
Goals Bulking to 185
Bench 285
Squat 405
Dead 435
Lifted for 4years
Normal diet 6:30am-Bowl of Kashi Go Lean with non fat milk, 12oz protein shake,4 eggs (3 egg whites and 1 whole scrambled), multi vitamin
9:30am-1serving of all natural pb and a can of tuna.
12:00pm-A turkey and lettuce wrap in a spinach or turkey spinach salad, light Yogurt, hand full almonds, and 3 egg whites.
2:00pm-A 12oz Protein shake.
3:30pm-A 1\2 cup of oats or go lean sugar free oatmeal (Dry).
4:30pm-2 scoops of Jack3d or muscle spike
4:50pm-7:00pm-WORKOUT/ABS 1.5 scoops of jack3d or muscle spike
7:15- isolate blast 800 protein mixed with 1stphorms ignition
7:30pm-3 6oz boneless, skinless chicken breasts or 8oz lean steak with a spinach salad
10:00pm- protein shake, mixed in 12 ounces of water
Bulking Diet basically same idea just throwing in brown rice and some wheat bread with some more peanutbutter and oatmeal on snacks bringing total 2371calories 189carbs to 3000/3500cals Carb 250/300 (store carbs as fat pretty easy)
Supps:Superdrone, hawthroneberry, liverjuice 2week prior, toco 8, jack3d/musclespike, ignition, multi with tribulus, endomax and sutain alpha.
Week one
Monday chest tris and abs
Bench 5x8-12 185
Db incline 3x10 60
cable peckfly's 4x10 40
close grip bench 3x10 135
skull crusher 30sx3 95
Hanging leg raises 4x25
inclined situps 4x25
trunktwist 2x50 45plate
Tuesday legs bis abs
Squat 10/8/6/4/2/12
leg press 3x12
calfs 3xfailure
one leg squats 3x8 30dbs
jammer curles 45s
burnouts with 45pound bar
planks 2min
reverse crunches 3x25
Wensday off
thursday shoulders tris
Incline 8/8/6 heavey
arnold presses 4x8 60s
lateral and front raises 3x10
standing miltary 3x5 155
dips 4x25
friday off
saturday back hams abs bis
deadlift 12/10/8/6/12
latpulls 4x8-12 175
pullups wide 3x10 behind head 3x5
glute ham machine 4x10
seated curles 45s
preacherseated curls 4x5 60
hanging leg raises 4x25
situps 4x25
Weight 168 intensity same alittle bit of headac due to increased blood pressure hawthrone berrys kept it under control
week 2 motivation up ready to hit gym
Monday chest tris abs
10/8/6/4/2/12
db bench 4x10 70s
db pecflys 3x12 30s
tris skull crushers 4x10
dips 4x25
crunches 2x100
tuesday legs bis abs
front squat 10/8/8/6
clean 4x5
lunges 3x10 135
straightbar curls 3x5 95
contraction curles to get pump
3x1min bicycles
4x25crunches
wensday off
Thursday shoulders tris
miltary 8/8/6
db incline 3x10 70s
skullcrushers 3x5 110
friday off
saturday back bis abs
bent rows 4x5 185
upright rows 3x10 95
pullups 5x10
seated curls 4x5 55
hanging leg raises 4x25
leg throw downs 3x30
Weight 175 sides alittle lathagy but still hitting it hard bloodpressure one backpump painfull bought some tautruin haha cant spell
week 3
monday Chest tris abs
Bench 5x3 2x3
incline 3x8 80s
cable flys 3x10 60
close grip 3x5 185
weighted dips 4x20 45plates
ropepull downs 4x8 200
inclined situps 4x30
reverse crunches 3x30
leg lifts on bech 4x10
tuesday legs bis abs
squat 5x5
legpress 4x8
calfs 4x10 45dbs
walking lunges 135 3x10
straightbar curles 3x10 95
db curles 3x8 55s
situps 4x25 weighted 45plate
4x25 crunches
wensday off
thursday shoulders tris
incline 8/8/6
aronolds 3x10 65s
uprights 3x8 110
shoulder complex 2x20
skullcrushers 3x8 110
friday off
sat back hams bis abs
deadlift 10/8/6/4
lat pulls 3x12 200
pullups 2x15
glute ham 3x10 25plate
straightbar curls 110 3x5
2xfailure crunches
Weight 181 total gain 16pounds very dry lean gains
bf 12%
Max bench 310
squat 455
dead 485
Very impressed with supp huge gains was breakin prs every other day seemed liked sides werent to bad for me just one bad backpump and some shrinkage if u know wat i mean haha nice job for pps supps
