Bangedup's getting ready for summer workout and supp plan

bangedup · 05-23-2007, 04:58 PM

goals: to attain the ideal beach body....broad shoulders, big arms, broad chest, narrow waist...you know

Stats: 24yr old...190...approx 14% bodyfat(ouch) extensiive workout knowledge and expierience...excercise science major, working out for 5 years, 3 years intelligently....

Background: Last summer i was in the best shape of my life...about 185 and fairly ripped...could see just enough of the six pack to know that it was there....new job, school, girl problems etc all lead to letting my self go...

But enough of that,,,,its time to kick ass and get back into shape

Workout plan:

Superhero Program
by Christian Thibaudeau

WEEKS 1-4

Monday (Shoulders conjugate/Traps heavy)

A. Seated dumbbell press
4 x 6-8 reps

B1. Upright rowing
3 x 10-12 reps

B2. Seated incline lateral raise
3 x 10-12 reps

C. Arnold press
3 x 8-10 reps

D. Lateral raise
1 x 100 reps (take pauses if needed)

E. Barbell power shrugs
5 x 5 reps

Tuesday (Quads/Hams/Biceps/Triceps)

A1. Back squat
1 x 15, 1 x 12, 1 x 8, 1 x 20

A2. Romanian deadlift
1 x 12, 1 x 10, 1 x 8, 1 x 15

B1. Barbell curl
3 x 6-8 reps

B2. Close-grip decline press
3 x 6-8 reps

C1. Preacher curl
3 x 10-12 reps

C2. Decline dumbbell triceps extension
3 x 10-12 reps

D1. Hammer curl
3 x 12-15 reps

D2. Cable triceps extension
3 x 12-15 reps

Thursday (Traps conjugate/Shoulders heavy)

A. Barbell shrugs
4 x 6-8 reps

B1. Haney shrugs (behind the back shrugs in the Smith machine)
3 x 10-12 reps

B2. Upright rowing
3 x 10-12 reps

C. Standing calf machine shrugs
3 x 8-10 reps

D. Rear delt machine
1 x 100 reps

E. Military press
5 x 5

Saturday (Chest/Back)

A1. Incline bench press
3 x 6-8 reps

A2. Bent over barbell rowing
3 x 6-8 reps

B1. Flat dumbbell bench press
3 x 10-12 reps

B2. Lat pulldown
3 x 10-12 reps

C1. Decline bench press
3 x 12-15 reps

C2. Seated rowing
3 x 12-15 reps

* NOTE: Abdominal work is performed after every workout. Alternate between these two:

ABS WORKOUT 1

A1. Kneeling cable crunch
3 x 12-15 reps

A2. Machine crunch (use a 505 tempo)
3 x 6-8 reps

A3. Swiss ball crunch
3 x max

ABS WORKOUT 2

A1. Eagle sit-up
3 x max

A2. Roman chair Russian twist
3 x 12-15 reps

A3. High pulley woodchop
3 x 12-15 reps per side

WEEKS 5-8

Monday (Upper chest conjugate/Biceps heavy)

A. Incline bench press
4 x 6-8 reps

B1. Low-incline dumbbell press (stop short of lockout)
3 x 10-12 reps

B2. Incline cable flies
3 x 10-12 reps

C. Low-pulley crossover
3 x 8-10 reps

D. Bench press
1 x 100 reps (take pauses if needed)

E. Barbell curl
5 x 5 reps

Tuesday (Quads/Hams)

A1. Back squat
1 x 15, 1 x 12, 1 x 8, 1 x 20

A2. Romanian deadlift
1 x 12, 1 x 10, 1 x 8, 1 x 15

B1. Leg press
3 x 10-12 reps

B2. Gironda leg curl (leg curl with an elevated torso, as in a push-up position)
3 x 10-12 reps

C. Leg curl
1 x 100 reps

Thursday (Biceps conjugate/Upper chest heavy)

A. Barbell curl
4 x 6-8 reps

B1. Reverse preacher curl
3 x 10-12 reps

B2. Hammer curl
3 x 10-12 reps

C. Machine curl 2/1 technique (lift with 2 arms, lower in 5 seconds with 1 arm)
3 x 5-6 reps per side

D. Preacher curl
1 x 100 reps

E. High incline dumbbell press
5 x 5

Saturday (Back/Triceps)

A1. Barbell rowing
3 x 6-8 reps

A2. Fat-man pull-ups
3 x max reps

B1. Weighted chins
3 x 6-8 reps

B2. Lat pulldown
3 x 10-12 reps

C1. Decline EZ-bar triceps extension
5 x 6-8 reps

C2. Rope triceps extension
5 x 12-15 reps

* NOTE: Abs work is still performed after every workout in an alternate fashion.

WEEKS 9-12

Monday (quadriceps/hamstrings)

A. Back squat
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

B1. Leg press
3 x 10-12 reps

B2. Leg extension
3 x 10-12 reps

C. Romanian deadlift
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

Tuesday (Shoulders/Back)

A1. Upright rowing
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

A2. Seated incline dumbbell lateral raise
4 x 12-15 reps

B. Cable lateral raise (one arm at a time)
3 x 15-20 reps per arm

C1. Barbell rowing
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

C2. Lat pulldown
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

E. Haney shrugs
3 x 12-15 reps

Thursday (Biceps/Triceps)

A1. Preacher curl
4 x 8-10 reps

A2. Alternate dumbbell curl
4 x 10-12 reps per arm

A3. Reverse barbell curl
4 x 12-15 reps

B1. Close-grip bench press
4 x 8-10 reps

B2. Lying barbell triceps extension
4 x 10-12 reps

B3. Rope triceps extension
4 x 12-15 reps

Saturday (Chest/Shoulders)

A1. Decline dumbbell press
3 x 8-10 reps

A2. Dips
3 x max reps

A3. Cable crossover
3 x 12-15 reps

B1. Seated dumbbell press
4 x 8-10 reps

B2. Standing lateral raise
4 x 10-12 reps

B3. Front dumbbell raise
4 x 12-15 reps

* NOTE: Abs should be worked after every workout (same as two other phases) plus additional resistance free abs work everyday.

What do you guys think? pros...cons,,,,tips....trips....bring on the knowledge boys...

Diet: High protien, moderate healthy fat, complex carbs only at breakfast, pre and post workout...havent had a chance to figure out exact numbers yet...but was thinking something cyclical to help trim bodyfat and maximize muscle growth...higher carb and total calories on workout days....low carb and lower calories on off days...

Supplements: have a couple questions here for you pros...but first ill tell you what i def. want to base my stack around....
Exceed by DS pre workout
Replenish by DS post workout
BCAA mega dose through out the day....20 grams?
NO limits by DS

no for some possible additions...this is where you guys can chime right in...

should i add a fat burner or will that be counter productive with the NO?

will a supp like bulk powerfull be beneficial in an effort to trim bodyfat add lean muscle, or the appearance there of?

any thoughts on adding posidion, leviathan, anabolic pump, havoc? what effect would these addional supps add in my efforts to attain the ideal beach body? would they work synnergistly with the afformentioned products or work against them...

Summary: So again...i am trying to attain the most visually pleasing body that i can...weight and bf percentage dont mean as much as appearance to me right now(vain i know)...any thoughs on trianing, diet and supplementation will be greatly appreciated...u guys seem to know everything...

Thanks for the input in advance

xjsynx · 05-23-2007, 05:44 PM

Right on bro.

I did this workout last summer. It is a solid workout, but not geared towards weight loss.

I would add Poseidon, and you might want to look into RPM.

xjsynx · 05-23-2007, 05:50 PM

Oh yeah since you will be cycling carbs I would suggest Anabolic Pump, and I would also recommend Leviathan...

bangedup · 05-23-2007, 06:03 PM

so posiedon, anabolic pump, and leviathan in addition to those already mentioned? how would you schedual-dose all of these?

posiedon,
AP
Leviathan
Exceed
Replenish
BCAA
NO Limits

????

bangedup · 05-23-2007, 06:04 PM

and thankyou for the response and input bro

Thrall · 05-23-2007, 06:10 PM

That is a good plan. A little too complicated for me, but really good. You use about the same number of sets I do, and use a similar philosophy on rep schemes. Probably because you are very aware of the various parts of the muscle cell and what stimulates them. I never go to 100 reps though, I usually go to around 20-30 reps for 3 slow, continuous tension sets to stimulate the mitochondria and capillaries. Whatever works. You know what works for you, anyway, so you don't need any help with that.

My question is, what about your cardio? How often, how long, high intensity or low intensity activities? To me, this is the most important thing for your waist unless you are a complete diet nazi with psycho genetics.

I think this is a good plan. I would recommend RPM, as mentioned before. You will like it.

xjsynx · 05-23-2007, 06:12 PM

Quote:

Originally Posted by bangedup

so posiedon, anabolic pump, and leviathan in addition to those already mentioned? how would you schedual-dose all of these?

posiedon,
AP
Leviathan
Exceed
Replenish
BCAA
NO Limits

????

I would take Poseidon + BCAA's first thing in the morning, pre & peri workout, and before bed.

AP 15 minutes before breakfast, pre-wo meal, and 15 minutes before you take your Replenish post-wo.

Leviathan first thing in the morning & pre-workout, unless you workout too late and affects your sleep.

I haven't taken NO Limits or Xceed, but I believe DS recommends 30-45 pre-wo.

GL

xjsynx · 05-23-2007, 06:18 PM

Quote:

Originally Posted by Thrall

I never go to 100 reps though...

The 100 rep sets come from CT's HSS-100 program

Quote:

100-Rep Set

The final exercise of the workout is a "flushing" set of 100 repetitions. Ideally you'd complete the 100 reps without any rest, but at first, while you build up your work capacity, it's okay to take a few 3-5 second pauses during the set.

The purpose of this set isn't to stimulate hypertrophy directly, but rather to enhance recovery from the previous workload. The very high rep/low intensity set will increase muscle flushing which will help bring blood and nutrients to the muscle group as well as the tendons.

It'll also help get rid of the metabolic wastes accumulated during the workout. Plus, systematic use of very high rep sets can increase muscle capillary density (more blood vessels going to the muscles) which will further enhance recovery capacity as well as work capacity.

There will still be a minimal hypertrophy effect from such sets, mostly in the slow-twitch muscle fibers. While athletes don't want that, bodybuilders who are only interested in size will accept any added hypertrophy they can get!

Thrall · 05-23-2007, 06:51 PM

I understand the concept. It is almost the same thing. I was more interested in the way he was performing the set.

xjsynx · 05-23-2007, 07:04 PM

Quote:

Originally Posted by Thrall

I understand the concept.

Oh noooo, you didn't. It's okay bro

bangedup · 05-23-2007, 07:05 PM

ah yes...cardio....i was thinking 3-4 times a week...30 min H I I T...
i also lead a pretty active lifestyle...lots of sports...will be living in NYC so lots of walking...etc...

Thrall · 05-23-2007, 07:09 PM

Quote:

Originally Posted by xjsynx

Oh noooo, you didn't. It's okay bro

Wait, wait. Trust me bro, those words READ far more aggressively than they would have been spoken. I was not trying to be sassy.

It was more of a matter of fact tone than a "uh duh" kind of thing. I am not claiming authority on any topic. Sorry to come off that way.

Thrall · 05-23-2007, 07:11 PM

Quote:

Originally Posted by bangedup

ah yes...cardio....i was thinking 3-4 times a week...30 min H I I T...
i also lead a pretty active lifestyle...lots of sports...will be living in NYC so lots of walking...etc...

I would pick HIIT too. I just prefer it, it makes sense to me. You definitely have a good plan in my opinion, you know what you're doing.

xjsynx · 05-23-2007, 07:13 PM

Quote:

Originally Posted by Thrall

Wait, wait. Trust me bro, those words READ far more aggressively than they would have been spoken. I was not trying to be sassy.

It was more of a matter of fact tone than a "uh duh" kind of thing. I am not claiming authority on any topic. Sorry to come off that way.

No need for apologize, I am just messin'...

bangedup · 05-24-2007, 01:27 AM

anybody else have any input? what about the supplement decisions, dosing etc???

xjsynx · 05-24-2007, 10:12 AM

Quote:

Originally Posted by bangedup

anybody else have any input? what about the supplement decisions, dosing etc???

No need. I have already spoken

bangedup · 05-24-2007, 06:42 PM

sorry buddy didnt mean to imply that your responses were not good enough...in fact they were very helpful..just looking for some more input from varying sources....thanks bro