1st off i would like to thank Marms for picking me as one of the lucky loggers . i will be starting my run tomorrow going for 3 caps a day for the first few weeks then i will adjust the dosage as needed.
A little bit about me im 6"4 293.6 lbs my traing is a hybrid push pull layne norton split ive cooked up
Here it is
Warm up10 reps : band pull aparts kb swings kb squat jog in place
Workout day 1 total body push pull 5 rounds 8 reps 30 seconds rest
Incline db press
Bentover row
Deadlift
Squat
Finish with 10 minutes cardio and abs
Day 2 upper body hypertrophy 4 rounds of 3 supersets
Shoulders: arnold press lat raise
Chest : cable crossover decline pushup
Bicep: hammer curl, ez bar, zotman curls
Tricep:close grip bench , skull crusher rope ext
Traps : shrugs front/reverse
Back: lat pulls wide grip , db pullover
Day 3 squat / deadlift calves / abs
Day 4 active rest cardio / boxing
Day 5 incline smith press / bent over row traps/* abs
Day 6 upper body hypertrophy training
Day 7 rest
My goal is to gain as much solid mass/muscle as i can
My diet will be around 3000 cals aday due to my line of work (construction) and where i live the weather is really warm 90-100 degrees daily
Protein intake will be at 300 grams aday between food and shakes my carbs will vary i really dont count them lol
The supplements i will be using
Fish oil
Multi
Whey protien
Vitamin d3
Pct will be novaplex by ip pharma
Daa powder
Cant wait to get started happy lifting
A little bit about me im 6"4 293.6 lbs my traing is a hybrid push pull layne norton split ive cooked up
Here it is
Warm up10 reps : band pull aparts kb swings kb squat jog in place
Workout day 1 total body push pull 5 rounds 8 reps 30 seconds rest
Incline db press
Bentover row
Deadlift
Squat
Finish with 10 minutes cardio and abs
Day 2 upper body hypertrophy 4 rounds of 3 supersets
Shoulders: arnold press lat raise
Chest : cable crossover decline pushup
Bicep: hammer curl, ez bar, zotman curls
Tricep:close grip bench , skull crusher rope ext
Traps : shrugs front/reverse
Back: lat pulls wide grip , db pullover
Day 3 squat / deadlift calves / abs
Day 4 active rest cardio / boxing
Day 5 incline smith press / bent over row traps/* abs
Day 6 upper body hypertrophy training
Day 7 rest
My goal is to gain as much solid mass/muscle as i can
My diet will be around 3000 cals aday due to my line of work (construction) and where i live the weather is really warm 90-100 degrees daily
Protein intake will be at 300 grams aday between food and shakes my carbs will vary i really dont count them lol
The supplements i will be using
Fish oil
Multi
Whey protien
Vitamin d3
Pct will be novaplex by ip pharma
Daa powder
Cant wait to get started happy lifting