xjsynx
Member
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Objective
- LBM (Lean Body Mass) Gains
- Strength increase
- Shred some fat.
- Height - 5'09"
- Body Weight - 190
- Bodyfat - 11%
- Chest/Back - 43"
- Arms (R/L) - 15.5"/15.5"
- Waist - 35"
- Quads - 24"/24"
- Calves - 14.5"/14.5"
Duration - 4 Weeks
- Day 1 – Lower Body quads dominant
A) Full Back squat 6/5,4,3,5,4,3/120s;
B) Classic cluster Leg press 5/5x1/120s 40x0;
C) Hack squat 3/4-6 + max + max/120s 30x0 (Rest/pause 4-6RM, 10 sec., max reps, 10 sec, max reps);
D) Alt. DB lunges 3/6-8/120s 3010;
- Day 2 – Upper body horizontal dominant
A1) Bench press 6/5,4,3,5,4,3/60s 40x0
A2) Seated rowing to mid pec line 6/4-6/60s 3210
B1) Low-incline DB press 4/4-6/60s 30x0
B2) Seated rowing to low abdomen 4/4-6/60 3210
C1) Close-grip bench press 6/5,4,3,5,4,3/60s 40x0
C2) Wide grip preacher curl 6/4-6/60s 3030
D) Bent over lateral raise (Thumb towards the floor) 4/8-10/45s
- Day 3 – OFF (Abs & Calves)
- Day 4 – Lower body hips dominant
A) Romanian deadlift 6/5,4,3,5,4,3/120s 40X0
B) Leg press with feet high on pad 5/5x1/120s 31X0
C) Lying leg curl 3/4-6 + max + max/120s (Rest/pause)
D) Standing leg curl 3/6-8/120s 32X0
- Day 5 – Upper body vertical dominant
A1) Push press 6/5,4,3,5,4,3/60s 30X0
A2) Weighted Close-grip chins 6/4-6/60s 32X0
B1) High incline DB press 4/4-6/60 40X0
B2) Wide-grip lat pulldown behind head 4/4-6/60 3010
C1) Decline skullcrushers 6/5,4,3,5,4,3/60s 3110
C2) Standing barbell curl 6/4-6/60 3030
D) Upright rowing 4/8-10/45 3020
- Day 6 – OFF (Abs & Calves)
- Daily Caloric Expenditure - 3041;
- Daily Caloric Intake - 3500(high)/3100(mod)/2700(low);
- Daily Protein Intake - 2g*Body Weight(190+-) = 380g;
- High Carb & Fat Intake - 355/61g;
- Mod Carb & Fat Intake - 285/49g;
- Low Carb & Fat Intake - 75/98g;
- Day 1 – High Carb
- Day 2 – Moderate Carb
- Day 3 – Low Carb/Calorie
- Day 4 – High Carb
- Day 5 – Moderate Carb
- Day 6 - Low Carb/Calorie
- Week 1 - 3 caps w/8oz GrapeFruit Juice (Morning 7am / Afternoon 12-1pm / Pre-WO 6-7pm)
- Week 2 - 4 caps w/8oz GrapeFruit Juice (Morning 7am / Afternoon 12-1pm / Pre-WO 6-7pm / Post-WO 9-10pm)
- Week 3 - 5 caps w/8oz GrapeFruit Juice (Morning 7am / Afternoon 12-1pm / 2 Pre-WO 6-7pm / Post-WO 9-10pm)
- Week 4 - 5 caps w/8oz GrapeFruit Juice (Morning 7am / Afternoon 12-1pm / 2 Pre-WO 6-7pm / Post-WO 9-10pm)
- Anabolic Elixir (Poseidon + Xtend + Creatine) - (AM/pre-wo/peri-wo/post-wo_bedtime;
- Anabolic Pump - 3 caps;
- Digestive Enzymes - each protein fed meal;
- Fish Oils (Flameout, 3x Fish Fats, Myo-D) - 6-8g;
- Incarnate - 2 doses;
- Perfect Cylce - 3 doses;
- Reset AD - 2 caps;
- Multi Vitamin - 2 doses;
- Protein Powders & MRP;
- Replenish - post-wo;
- Resveratrol;
- RPM (6-8 caps) + Clear Edge (6 caps) - pre-wo;
- Supporting Supplements;
- aPCT
- Hyperdrol X-2 (half-dosage)
- Mass FX
- Retain 2
[*]Breakfast: 1 MFX, 1 aPCT, 1 R2, 3 Incarnate, 1 RAD
[*]Lunch: 1 MFX, 1 aPCT, 1 RAD
[*]Pre-WO: 1 MFX, 1 aPCT, 1 R2, 3 Incarnate
[*]Post-WO/Dinner: 1 MFX, 2 HD2X,3 Incarnate, 1 RAD
Abs are being shy after a week of eating and drinking whatever for a week...
*Will get measurements tonight **Or the next night...
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