Xrkc6x is here again! E9+AMENTOMAX+ClearMUSCLE - recomp-->lean-BULK

Xrkc6x

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here we go guys, AGAIN after almost 2 months I am not taking anything :) I really hope you are going to like this log :) let's start with saying that I will try to get all my macros from real food apart from 2 scoops of proteins per day :)

Stats

176cm
71.1kg
8-10% fat
36yo

MACROS

Kcal --> 2157
Proteins --> 184g
Carbs --> 245g
Fats --> 49g

Training --> FST-7

Legs (Day 1)

Seated leg extensions FST-7 7 x 10-12 reps 30 sec rest
Squat (barbell or machine) x 4x15 super set with isometric hold against the wall for 30 seconds
Leg Press feet wide (up sets) x 1 sets 10 reps increase weight by 1 plate each set until complete failure
Leg press feet together 4 x 20 last set 3 part drop sets
Leg Extension 10 reps toes pointing in, 10 reps toes pointing out, 10 reps normal stance super set with walking chain lunges x 4 both too failure (high reps) 20-30s
Leg press split stance one foot high one foot low 20 reps each legs 4 sets

Calfs:

Leg press calf raises 25
Seated callf raise 25 reps

(circuit so one after another, 2-3 sets)

Chest (Day 2):

Cable cross overs FST-7 7 x 10-12 reps 30 sec
Incline Barbell Press x 4 x 10-12 reps last set triple drop set
Flat dumbbell bench super set flat flyes x 4 12-15 reps
Hammer smith incline press 10 reps x 4 sets 2 second contraction at the top 4 sets
Cable cross overs 15-20 reps superset with stretch press ups x 4 sets

Bis:

Barbell curls FST-7 7x 10-12reps 30 sec
Seated incline curls x 4 20 reps last set drop set
EZ preacher curls superset with hammer curls 10-12 reps x 4 sets
Seated alternate curls x 4 x 10 reps 1-2 second squeeze at the top, 4 second negative

Day 3 – weak points

(Day 4) - Shoulders + triceps

Side lateral raises FST-7 7x 10-12reps 30 sec

Seated barbell press x 4 x 12 reps last set triple drop set
Side laterals super set steering wheels front raises x 4 15
Seated machine press superset with heavy side lateral partials 15-20 reps x 4 sets
Bent over raises 4 x 15 reps
Rope rows (elbows high rope towards the forehead) 3 x 15 superset Reverse pec deck x 4 15


Triceps
Machine dips FST-7 7 x 8 - 12 reps 30 sec
Close grip French press 4 x 12 reps
Rope push downs 15-20 reps superset with straight bar push downs 15-20 reps x 4 sets
Over head cable extension 15 reps superset with close grip press up failure x 4 sets

Back (Day 5):

Wide grip under hand pull downs FST-7 7 x 8 - 12 reps 30
Under hand grip bent over rows 10 reps super set with close grip pull down 10 reps x 4 sets
Wide grip over hand pull downs 4 x 15 reps last set triple drop set
T bar row 10 reps x 4 sets
Cable row using a rope attachment super set with behind the neck pull downs
Straight arm rope cable pull downs FST-7 7 x 8 - 12 reps 30 sec

Traps

Barbell shrugs 25/20/15/10
Dumbbell shrugs FST-7 7 x 8 - 12 reps 30 sec

Calfs

Leg press machine calf raises 4 x 20
Seated Calf raises 4 x 20

Hamstrings (Day 6)

Seated leg curls FST-7 7 x 10-12 reps 30 sec rest
Pile squat facing hack machine or smith machine (feet angled out and very vide stance, stretch out hamstrings, very deep reps) 15 reps x 4 sets
Barbell lunges 10-15 reps each leg (progress weight each set) x 4 sets
Lying leg curls 15 reps superset with straight leg deadlifts 30 reps x 4 sets

Day 7 : off

CARDIO: HIIT 4 x per week 25 mins 30 seconds sprint, 60 seconds recovery

Abs every other day

Crunches x 30
Side crunches x 30
Lower crunches x 25

4 circuits (one after another, no rest) no added weight!!

On weak areas I will throw in FST-7 on weaker points 1-2 times per week at the end of the workout.

Food will be rice/sweat potatoes, prawns, egg whites, gluten free oats, olive oil, tuna, coconut oil, blueberries, extra lean mince (max 5% fat), chicken (of course!), almond butter, white fish.

Supplementation

Ergonine
Amentomax
Clear Muscle
ALCAR
omega 3
BCAA (aminolast)
Vit C
aloe vera pure juice (this is not really a supplement but I will take it upon wake up every day)
lemon juice (this is not really a supplement but I will take it upon wake up every day)
apple cider vinegar (this is not really a supplement but I will take it upon wake up every day)
ALLMAX digestive enzymes
MEGA Greens Drink GRAZED by AD

I will start on this coming Monday :) my goal is to recomp and put on some lean size even if it'll be just "few" grams lol!

enjoy the run :)
 
puccah8808

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Looking solid! ????
 
Xrkc6x

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puccah8808

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Yes!!! Can't wait to see the gainz! You got this. :D
 
Xrkc6x

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hopefully lol ha! I am sure E9+amento will treat me well, I don't know about clear muscle but I wanted to try :) also this is the first time for me doing an FST-7 training so.... I am excited and really looking forward to find out if what have been said about this kinda training applies well on my body :)
 
puccah8808

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Well, it looks like a great program so far! I may steal a few things from you! :p
 
Xrkc6x

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Well, it looks like a great program so far! I may steal a few things from you! :p
feel free to do so but I don't guarantee the success of it hahahah I am not that expert, I am always learning :)
 
Xrkc6x

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breezy11 Athletix Driven2lift LiveToLift

Here we go as requested ;)
 
Driven2lift

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Innnnnn
 
Athletix

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Good deal! Looking forward to it
 
breezy11

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I'm in. Thanks for the heads up, brother.
 
Xrkc6x

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My pleasure guys
 
Xrkc6x

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Let's start with supplements guys :)

ImageUploadedByAnabolicMinds1443789573.101454.jpg


Needless to say that I'll be posting pictures of food too :)
 
bolt10

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In!
 
Xrkc6x

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Xrkc6x

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Here we go, food shopping mission accomplished!! Ha!

ImageUploadedByAnabolicMinds1443790160.957782.jpg


Eggs
Chicken
Prawns
Tuna
Sweet potatoes
Coconut oil
Almond butter
Apple vinegar
Blueberries
Oats
Rice

I think I have everything I need :)
 
Driven2lift

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Solid updating and love the stack photo :)
 
Xrkc6x

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puccah8808

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Where did you get all the goodies? I like how they're all prepackaged.
 
Xrkc6x

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puccah8808

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LoooL why Jelly!? For the food lol or the country!? I wish I was in US lol
I have family in France. Everything there seems so classy! Haha

Come to California! :D
 
Xrkc6x

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I have family in France. Everything there seems so classy! Haha

Come to California! :D
I'll be in Frisco in 6 months, probably my company will relocate me there, I was supposed to go to Australia but then I asked for the US and so if everything will go as supposed I'll be working here :)
 
puccah8808

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You'll loveeeeee San Francisco! It's busy but extremely comfy! It's about an hour and a half from me! Beaches, mountains, city life, night life, and home life! :)
 
Xrkc6x

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You'll loveeeeee San Francisco! It's busy but extremely comfy! It's about an hour and a half from me! Beaches, mountains, city life, night life, and home life! :)
I've been there once when I first joined my company, their headquarters are there in the center, I really enjoyed there, I spent 2 weeks going around and training is different gyms lol ppl were great it's like a mixture of "everything" I felt like being in London, here is really similar to Frisco :) can't wait!

Oh you're close to Frisco then :) you'll have to take me around then. :p
 
puccah8808

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I've been there once when I first joined my company, their headquarters are there in the center, I really enjoyed there, I spent 2 weeks going around and training is different gyms lol ppl were great it's like a mixture of "everything" I felt like being in London, here is really similar to Frisco :) can't wait!

Oh you're close to Frisco then :) you'll have to take me around then. :p
Haha deal!! We can go hiking at Muir Woods! :D

Yes, it is a mixture of everything! I absolutely love that about San Fran! I've never been to London but if it's like San Fran then I'll love it!!! :)
 
Xrkc6x

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Haha deal!! We can go hiking at Muir Woods! :D

Yes, it is a mixture of everything! I absolutely love that about San Fran! I've never been to London but if it's like San Fran then I'll love it!!! :)
Never been hiking and I don't know Muir Woods but I trust your wisdom ha lol

Yep london is the European Frisco, I'd say so :)
 
puccah8808

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Xrkc6x

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You walk through the woods and end up on top of a clif overlooking the beach! :D

Lol, San Fran and London are sister cities! :)

View attachment 124498

View attachment 124499
WTF!?!?!?!?!?!? That's amazingly and awesomely beautiful!!!!! I wish I was there now lol I'm in the gym lounge right now sipping my coffee instead and outside, obviously, it's cloudy! lol
 
puccah8808

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WTF!?!?!?!?!?!? That's amazingly and awesomely beautiful!!!!! I wish I was there now lol I'm in the gym lounge right now sipping my coffee instead and outside, obviously, it's cloudy! lol
I love cloudy!!!!!!! It's sunny here!

Whenever you're ready, we can definitely go hiking! :)
 
Xrkc6x

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puccah8808

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What a wonderful city!!!!! :) what's giant and niners?
Haha, I'm going to make you a new Niners (football) and Giants (baseball) fan! :p
 
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Ready to go :)

ImageUploadedByAnabolicMinds1443946896.645372.jpg


:)
 
Xrkc6x

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Staring the week going work with everything I need :)

ImageUploadedByAnabolicMinds1444027684.722364.jpg
 
Xrkc6x

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starting my week and having my breakafst

5 eggs white
1 whole egg
70g blueberries
50g pure fine oats
5g coconut oil
multivitamin
vit c

boom :)
 
Xrkc6x

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Lunch time guys

140g sweet potatoes
110g chicken breast fillet
2 teaspoons extra virgin oil

I'm not hungry at all I thought I was gonna be since I just had breakfast 4h ago but it was enough to keep me going till now :)

I'm trying with this new diet to keep the most of my food, especially carbs, around the workout so pre, infra and post :)

ImageUploadedByAnabolicMinds1444047939.588715.jpg


Have a good lunch you too ;)
 
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