Rodax
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So I've been looking around on the boards and I feel pretty confident with the program I'm going to post and I'll just see what y'all think and tweek from there.
Age: 29
Height: 6'3"
Weight: 215
BF%: 23.5 -atleast that's what the scale says, the hand thing at the gym said somewhere between 17-18%
Cardio:
3-6 days low intensity while fasted in the AM
3 days post workout HIIT
Workout:
Chest:
Decline dumbell press 3 x 8
flat barbell press 3 x 8
incline flyes 3 x 8
DC Chest stretch
Back:
Deadlift -tho I'm kinda scared I'll doing these wrong even after watching a ton of vids so I may steer clear I dunno
Lat pulldowns 3 x 8
Cable rows 3 x 8
Weighted back extensions 3 x 8
DC Back Stretch
Legs:
Leg Press 3 x 8
Lunges 3 x 8
Squats 3 x 8
DC Quads stretch
Lying leg curl 3 x 8
DC Hamstring stretch
Calf raises 3 x 8
Arms
Standing Flat Bar curl 3 x 8
Standing DB curl 3 x 8
Iso machine curl 3 x 8
DC Bicep stretch
Dips 3 x 8
Overhead db press 3 x 8
Tricep rope pulldown 3 x 8
DC Tricep stretch
Shoulders:
Military press 3 x 8
Upright rows 3 x 8
Lateral raises 3 x 8
Shrugs 3 x 8
DC Shoulder Stretch
Diet:
Breakfast:
6 egg whites and 2 bananas
Lunch: Pre workout
6oz Chicken Breast
1 cup rice
Post workout
50g Hydowhey
Banana
5 frozen strawberries
2 cups skim milk
Dinner
6oz Chicken
1 cup broccoli
Debating about throwing in a casein shake at night before bed idk...
Haven't had the time to look up the macros exactly but I'm willing to later tonight.
I'm debating about throwing a Clen/albuterol T3 Keto deal in just to ramp things up but not too sure.
Right now I'm just taking Fish Oils, multivitamins, ALCAR, ALA, and BCAA's Along with 3g DAA daily and DIM.
May add in an ECA deal or Oxyelite or AI Motivate if people are not down with the clen idea above.
Any thoughts? right track? totally off?
Thanks!
-Rodax
PS. DC Stretch = doggcrapp stretches.
Age: 29
Height: 6'3"
Weight: 215
BF%: 23.5 -atleast that's what the scale says, the hand thing at the gym said somewhere between 17-18%
Cardio:
3-6 days low intensity while fasted in the AM
3 days post workout HIIT
Workout:
Chest:
Decline dumbell press 3 x 8
flat barbell press 3 x 8
incline flyes 3 x 8
DC Chest stretch
Back:
Deadlift -tho I'm kinda scared I'll doing these wrong even after watching a ton of vids so I may steer clear I dunno
Lat pulldowns 3 x 8
Cable rows 3 x 8
Weighted back extensions 3 x 8
DC Back Stretch
Legs:
Leg Press 3 x 8
Lunges 3 x 8
Squats 3 x 8
DC Quads stretch
Lying leg curl 3 x 8
DC Hamstring stretch
Calf raises 3 x 8
Arms
Standing Flat Bar curl 3 x 8
Standing DB curl 3 x 8
Iso machine curl 3 x 8
DC Bicep stretch
Dips 3 x 8
Overhead db press 3 x 8
Tricep rope pulldown 3 x 8
DC Tricep stretch
Shoulders:
Military press 3 x 8
Upright rows 3 x 8
Lateral raises 3 x 8
Shrugs 3 x 8
DC Shoulder Stretch
Diet:
Breakfast:
6 egg whites and 2 bananas
Lunch: Pre workout
6oz Chicken Breast
1 cup rice
Post workout
50g Hydowhey
Banana
5 frozen strawberries
2 cups skim milk
Dinner
6oz Chicken
1 cup broccoli
Debating about throwing in a casein shake at night before bed idk...
Haven't had the time to look up the macros exactly but I'm willing to later tonight.
I'm debating about throwing a Clen/albuterol T3 Keto deal in just to ramp things up but not too sure.
Right now I'm just taking Fish Oils, multivitamins, ALCAR, ALA, and BCAA's Along with 3g DAA daily and DIM.
May add in an ECA deal or Oxyelite or AI Motivate if people are not down with the clen idea above.
Any thoughts? right track? totally off?
Thanks!
-Rodax
PS. DC Stretch = doggcrapp stretches.
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