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
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