geee0
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Hi
I am new to this and been working hard for 4 mts now, BF% 48 when i started and now down to 26% but all has stalled, now in a Protein only diet.
I am considering stacking the above, 3wk cycle of T3 and then Drone for 3 wks and then another cycle of T3, I want to get to BF% of 10-12 in 9 wks.
I am hitting the Gym, 3 x weight sessions and 1 cadio per wk. (Weight sessions wk1 legs, upper body, legs. Wk 2 Upper, legs, upper)
Legs=
100k squat 3x10
270K Leg press 3x10
70k leg ext, 3x10
100kg Straight leg dead lift, 3x10
120kg Calf Raises, 3x10
and then Abs
upper=
70kg chest press 3x10
8kg cable fly supper set with press-ups 3x10
Pull ups
32kg one arm row 3x10
20 kg Skull crush, supper set Bicep curls, 3x10
dips, supper set hammer curls 16kg 3x10
40 kg shoulder press 3x10
8 kg Lateral raises 3x10
8kg, 6kg, 4kg, 2 kg, 0kg lateral raises to fail supper sets
Any Ideas or advice appreciated
Regards
G
I am new to this and been working hard for 4 mts now, BF% 48 when i started and now down to 26% but all has stalled, now in a Protein only diet.
I am considering stacking the above, 3wk cycle of T3 and then Drone for 3 wks and then another cycle of T3, I want to get to BF% of 10-12 in 9 wks.
I am hitting the Gym, 3 x weight sessions and 1 cadio per wk. (Weight sessions wk1 legs, upper body, legs. Wk 2 Upper, legs, upper)
Legs=
100k squat 3x10
270K Leg press 3x10
70k leg ext, 3x10
100kg Straight leg dead lift, 3x10
120kg Calf Raises, 3x10
and then Abs
upper=
70kg chest press 3x10
8kg cable fly supper set with press-ups 3x10
Pull ups
32kg one arm row 3x10
20 kg Skull crush, supper set Bicep curls, 3x10
dips, supper set hammer curls 16kg 3x10
40 kg shoulder press 3x10
8 kg Lateral raises 3x10
8kg, 6kg, 4kg, 2 kg, 0kg lateral raises to fail supper sets
Any Ideas or advice appreciated
Regards
G