Welp, here we go once again.
Going to be starting a new log for AH + AM. Will post before / after pics once it's all said and done.
First things first (am copying from a previous as I still utilize the same overall routine):
Height: 6'4''
Weight: 215lbs
BF: 13.3% according to Caliper test (self assessed)
Goals: Bulk the fck up and bring BF% down too as an overall result
Workout: A slight variation of DC workout
Diet: Metabolic Diet
Calories: Going to keep at about 300 - 500 above maintenance everyday.
My workout goes as follow for my DC split:
Notes:
-I keep a very accurate log with JEFIT for Android. Highly recommend to everyone out there.
-I do a widowmaker set for my biceps and triceps at the end of the workout as they were lagging behind
-I count my reps as total of the 3 sets; harder to keep track of single sets so I just bulk them all up.
A1:
Wide Grip Lat Pulldown
T Bar Row
Dumbbell Bench Press
Dumbbell Lateral Raise
Cable Triceps Pushdown on machine
A2:
Barbell Deadlift
WideGrip Rear Pull-Up on Assisted Machine
Dumbbell Fly
Dumbbell Shoulder Press
Barbell Lying Triceps Extension Across Face
A3:
Underhand Pulldown
Smith Bent Over Machine Row
Incline Bench Press Machine
Barbell Shoulder Press
Triceps Pushdown V-Bar
B1:
Barbell Curl
Hammer Curls
Leg Press
Standing Leg Curl
Calf Press on Leg Press Machine
B2:
Dumbbell Alternate Biceps Curl
Cross Body Hammer Curl
Smith Machine Squat
Seated Leg Curl
Seated Calf Raise
B3:
Preacher Curl
Reverse Barbell Curl
Hack Squat
Lying Leg Curls
Seated Calf Raise
Being on Metabolic Diet I usually eat a lot of protein and fat throughout the day, duh. Here's what my usual day looks like:
Meal 1:
3 egg omelet with bacon and full fat cheese
Meal 2:
1/3lb of Salami or Peperoni
12 pecan halves
Meal 3:
2 1/3 burger patties with cheese
Meal 4:
Protein shake with Almond Milk and Macadamia Oil
20 pecan halves
Meal 5:
Usually something close to what I had for lunch or shrimp with full fat mayo
I will also add asparagus or broccoli to meal 3 and 5 from time to time, nut carb permitting.
I'm going to run steady at 4AH + 4AM a day for 6 weeks. If I feel like I'm not accomplishing what I want I'll bump to 6 after week 3 or so.
Supplements:
First thing in the morning:
2 Caps AndroMass
2 Caps AndroHard
1 Life Support
1 ADAM
2 Cissus
3 Fish Oil Caps
2 Vitamin C tablets
After Meal 1:
2 Caps AndroMass
2 Caps AndroHard
1 Life Support
1 ADAM
2 Cissus
3 Fish Oil Caps
2 Vitamin C tablets
Before Meal 3:
2 Cissus
On workout days:
Mesomorph before the workout
For PCT:
Anabeta
Nolva at 20/10/10/10
Erase
DAA
Life Support
Vitamin C
Fish Oil
Adam
Endoamp
Toco 8
So there it is, let's see how this goes.
Going to be starting a new log for AH + AM. Will post before / after pics once it's all said and done.
First things first (am copying from a previous as I still utilize the same overall routine):
Height: 6'4''
Weight: 215lbs
BF: 13.3% according to Caliper test (self assessed)
Goals: Bulk the fck up and bring BF% down too as an overall result
Workout: A slight variation of DC workout
Diet: Metabolic Diet
Calories: Going to keep at about 300 - 500 above maintenance everyday.
My workout goes as follow for my DC split:
Notes:
-I keep a very accurate log with JEFIT for Android. Highly recommend to everyone out there.
-I do a widowmaker set for my biceps and triceps at the end of the workout as they were lagging behind
-I count my reps as total of the 3 sets; harder to keep track of single sets so I just bulk them all up.
A1:
Wide Grip Lat Pulldown
T Bar Row
Dumbbell Bench Press
Dumbbell Lateral Raise
Cable Triceps Pushdown on machine
A2:
Barbell Deadlift
WideGrip Rear Pull-Up on Assisted Machine
Dumbbell Fly
Dumbbell Shoulder Press
Barbell Lying Triceps Extension Across Face
A3:
Underhand Pulldown
Smith Bent Over Machine Row
Incline Bench Press Machine
Barbell Shoulder Press
Triceps Pushdown V-Bar
B1:
Barbell Curl
Hammer Curls
Leg Press
Standing Leg Curl
Calf Press on Leg Press Machine
B2:
Dumbbell Alternate Biceps Curl
Cross Body Hammer Curl
Smith Machine Squat
Seated Leg Curl
Seated Calf Raise
B3:
Preacher Curl
Reverse Barbell Curl
Hack Squat
Lying Leg Curls
Seated Calf Raise
Being on Metabolic Diet I usually eat a lot of protein and fat throughout the day, duh. Here's what my usual day looks like:
Meal 1:
3 egg omelet with bacon and full fat cheese
Meal 2:
1/3lb of Salami or Peperoni
12 pecan halves
Meal 3:
2 1/3 burger patties with cheese
Meal 4:
Protein shake with Almond Milk and Macadamia Oil
20 pecan halves
Meal 5:
Usually something close to what I had for lunch or shrimp with full fat mayo
I will also add asparagus or broccoli to meal 3 and 5 from time to time, nut carb permitting.
I'm going to run steady at 4AH + 4AM a day for 6 weeks. If I feel like I'm not accomplishing what I want I'll bump to 6 after week 3 or so.
Supplements:
First thing in the morning:
2 Caps AndroMass
2 Caps AndroHard
1 Life Support
1 ADAM
2 Cissus
3 Fish Oil Caps
2 Vitamin C tablets
After Meal 1:
2 Caps AndroMass
2 Caps AndroHard
1 Life Support
1 ADAM
2 Cissus
3 Fish Oil Caps
2 Vitamin C tablets
Before Meal 3:
2 Cissus
On workout days:
Mesomorph before the workout
For PCT:
Anabeta
Nolva at 20/10/10/10
Erase
DAA
Life Support
Vitamin C
Fish Oil
Adam
Endoamp
Toco 8
So there it is, let's see how this goes.