dcf143
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Here's the game plan:[/B]
wks 1-6
epistrong @ 60mg a day
bestdrol @ 50 mg a day
Food
Meal 1:
1.00 cup oatmeal (measured dry)
6.00 Egg whites (large, fresh or frozen)
1.00 Banana
1.00 Whole egg
Meal 2:
1.00 TBS Peanut butter, salted
2.00 Scoops Whey Protein
1.00 cup/serving of Waxy Maise
Meal 3:
1.00 cup Rice (brown, long grain)
9.00 oz beef-ground-extra lean-broiled
Meal 4: (immediately after workout)
1.00 serving Myoplex shake
2.00 scoops of whey protein
1.00 cup/serving Waxy Maise
Meal 5:
1.00 cup Rice (brown, long grain)
7.00 oz Chicken Breast, skinless, roasted.
8.00 tsps Dressing, Italian
3.00 cups salad
Meal 6:
2.00 tbs Peanut Butter
2.00 scoops Whey Protein
Daily totals: Protein: 355.9 Carbs 323.6 Fat 117.5
% of total calories 38% 35% 29%
3704 total calories
Training:
Monday: Chest.
Incline bench db or bb: 5 sets, 8 reps
Flat bench db or bb: 5 sets, 8 reps.
Decline: Hammer strength iso lateral press: 5 sets, 8 reps.
Incline flyes: 4 sets, 10 reps super setted with cable crossovers-15 reps after each incline fly set.
Maybe finsih up with some one arm medicine ball one arm pushups to failure.
I used to do alot of weighted dips for decline, but I feel like a need a break from them.
Tuesday: Back
Deadlifts: 5 sets, 8 reps.
Lat pull downs: 5 sets, 8 reps. (switching it up between to the front and to the back and different handles on a weekly basis)
Seated close grip row: 5 set, 8 reps. (using v handle)
Standing barbell row: 5 sets, 8 reps.
Dumbell pullovers: 4 sets, 10 reps.
Wednesday: Off/Cardio/abs/some core exercises. whatever i feel like
Thursday: Shoulders
Arnold Press: 5 sets, 8 reps. ( next month I'll switch over to straight dumbell/barbell press)
Upright barbell/dumbell rows: 5 sets, 8 reps.
Front raise: 3 sets, 10reps. ( for all raises i switch up b/t cable, dumbell, barebell and machine use when possible)
Side raise: 3 sets, 10 reps.
Rear raise: 3 sets, 10 reps.
Shrugs:
Barbell: 5 sets, 8 reps. supersetted with dumbell shrugs to failure on every set
Friday: Arms
Close grip bench press: 5 sets, 8 reps.
Lying tricep extensions on a incline bench. 3 sets, 10 reps. ( i go behind the head and really like the incline becasue my elbows automatically tuck in)
Rope pull downs: 3 sets, 10 reps.
One handed reverse grip pulldowns: 3 sets, 12 reps. ( i effin love doing these for some reason.)
Biceps.
Standing barbell curls. 3 sets, 10 reps.
Dumbell hammer curls 3 sets, 10 reps.
Barbell wide grip curls. 3 sets, 10 reps, followed by superset of close grip curls (ez-bar) 3 sets, 10 reps.
Saturday: some core/cardio/abs.
Sunday: Legs
Squats: 5 sets, 8 reps.
Leg press: 4 sets, 10 reps
Lying seated curl 4 sets, 10 reps
Lying extensions: 4 sets, 10 reps
Hammer strength glute machine: 4 sets, 10 reps.
Cardio: 4x weekly @ 75% mhr on the eliptical
Current Stats
6"2 @ 215 lbs @ 12% bf, my diet is **** right now
Goal over the next 6 weeks: gain 15lbs, drop 4% bodyfat.
Let the games begin.
wks 1-6
epistrong @ 60mg a day
bestdrol @ 50 mg a day
Food
Meal 1:
1.00 cup oatmeal (measured dry)
6.00 Egg whites (large, fresh or frozen)
1.00 Banana
1.00 Whole egg
Meal 2:
1.00 TBS Peanut butter, salted
2.00 Scoops Whey Protein
1.00 cup/serving of Waxy Maise
Meal 3:
1.00 cup Rice (brown, long grain)
9.00 oz beef-ground-extra lean-broiled
Meal 4: (immediately after workout)
1.00 serving Myoplex shake
2.00 scoops of whey protein
1.00 cup/serving Waxy Maise
Meal 5:
1.00 cup Rice (brown, long grain)
7.00 oz Chicken Breast, skinless, roasted.
8.00 tsps Dressing, Italian
3.00 cups salad
Meal 6:
2.00 tbs Peanut Butter
2.00 scoops Whey Protein
Daily totals: Protein: 355.9 Carbs 323.6 Fat 117.5
% of total calories 38% 35% 29%
3704 total calories
Training:
Monday: Chest.
Incline bench db or bb: 5 sets, 8 reps
Flat bench db or bb: 5 sets, 8 reps.
Decline: Hammer strength iso lateral press: 5 sets, 8 reps.
Incline flyes: 4 sets, 10 reps super setted with cable crossovers-15 reps after each incline fly set.
Maybe finsih up with some one arm medicine ball one arm pushups to failure.
I used to do alot of weighted dips for decline, but I feel like a need a break from them.
Tuesday: Back
Deadlifts: 5 sets, 8 reps.
Lat pull downs: 5 sets, 8 reps. (switching it up between to the front and to the back and different handles on a weekly basis)
Seated close grip row: 5 set, 8 reps. (using v handle)
Standing barbell row: 5 sets, 8 reps.
Dumbell pullovers: 4 sets, 10 reps.
Wednesday: Off/Cardio/abs/some core exercises. whatever i feel like
Thursday: Shoulders
Arnold Press: 5 sets, 8 reps. ( next month I'll switch over to straight dumbell/barbell press)
Upright barbell/dumbell rows: 5 sets, 8 reps.
Front raise: 3 sets, 10reps. ( for all raises i switch up b/t cable, dumbell, barebell and machine use when possible)
Side raise: 3 sets, 10 reps.
Rear raise: 3 sets, 10 reps.
Shrugs:
Barbell: 5 sets, 8 reps. supersetted with dumbell shrugs to failure on every set
Friday: Arms
Close grip bench press: 5 sets, 8 reps.
Lying tricep extensions on a incline bench. 3 sets, 10 reps. ( i go behind the head and really like the incline becasue my elbows automatically tuck in)
Rope pull downs: 3 sets, 10 reps.
One handed reverse grip pulldowns: 3 sets, 12 reps. ( i effin love doing these for some reason.)
Biceps.
Standing barbell curls. 3 sets, 10 reps.
Dumbell hammer curls 3 sets, 10 reps.
Barbell wide grip curls. 3 sets, 10 reps, followed by superset of close grip curls (ez-bar) 3 sets, 10 reps.
Saturday: some core/cardio/abs.
Sunday: Legs
Squats: 5 sets, 8 reps.
Leg press: 4 sets, 10 reps
Lying seated curl 4 sets, 10 reps
Lying extensions: 4 sets, 10 reps
Hammer strength glute machine: 4 sets, 10 reps.
Cardio: 4x weekly @ 75% mhr on the eliptical
Current Stats
6"2 @ 215 lbs @ 12% bf, my diet is **** right now
Goal over the next 6 weeks: gain 15lbs, drop 4% bodyfat.
Let the games begin.