j0sh710
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Stats:
Weight: roughly 180
Body Fat: No idea
Bench: 205 maybe 215
Current Pictures:
Not the best pics but it will give you an idea.
I plan to have a diet eating around 2,800 calories the first week, keeping protein at around 180-200 and carbs will vary but not be to high.
I will eat nice lean meat like chicken and fish.
Also good complex carbs.
I am going to perform low reps high weight for my workout using a Max-ot style.
Monday:Lift Back, Biceps, and Forearms
Tuesday:Run
Wednesday:Lift Chest, Shoulders and Triceps
Thursday:Run
Friday:Lift Legs, Calves and Abs
Saturday:Run
Sunday: OFF
I will perform a hit styler of cardio
here is example of workouts i will follow
Back Sets Reps *
Lat Pull-downs 2 4 to 6
"V"-Bar Pull-downs 2 4 to 6
Dumbbell Rows 2 4 to 6
Biceps
Alternating Dumbbell Curls 2 4 to 6
Straight Bar Curls 2 4 to 6
Forearms
Barbell Wrist Curls 1 8 to 10
Dumbbell Wrist Curls 1 8 to 10
Chest Sets Reps *
Flat Barbell Bench Press 3 4 to 6
Incline Dumbbell Bench Press 2 4 to 6
Dips 1 4 to 6
Shoulders
Military Barbell Press (in front) 2 4 to 6
Standing Side Lateral Dumbbell Raises 2 6 to 8
Triceps
Lying Tricep Extensions 2 4 to 6
Cable Push-downs 2 4 to 6
Legs Sets Reps *
Squats 3 4 to 6
Leg Press 2 4 to 6
Stiff Leg Deadlift 2 6
Calves
Standing Machine Calf Raises 2 6 to 8
45° Leg Press Calf Raises 1 6 to 8
Abs
Cable Rope Crunches 2 10 to 12
Incline Crunches (weighted) 2 8 to 10
Supplements:
Neovar
Whey Protein
NO Xplode or RPM
NOW ADAM
L-glutamine
and probably a fish oil
any suggestions i will start this plan monday
so i have a few days for suggestions i might not have the supps to start when i start but i will take them as soon as i order and receive them.
I am also probably not going to keep this very detailed but i will show progress pics, and suggestions would be greatly appreciated.
Weight: roughly 180
Body Fat: No idea
Bench: 205 maybe 215
Current Pictures:
Not the best pics but it will give you an idea.
I plan to have a diet eating around 2,800 calories the first week, keeping protein at around 180-200 and carbs will vary but not be to high.
I will eat nice lean meat like chicken and fish.
Also good complex carbs.
I am going to perform low reps high weight for my workout using a Max-ot style.
Monday:Lift Back, Biceps, and Forearms
Tuesday:Run
Wednesday:Lift Chest, Shoulders and Triceps
Thursday:Run
Friday:Lift Legs, Calves and Abs
Saturday:Run
Sunday: OFF
I will perform a hit styler of cardio
here is example of workouts i will follow
Back Sets Reps *
Lat Pull-downs 2 4 to 6
"V"-Bar Pull-downs 2 4 to 6
Dumbbell Rows 2 4 to 6
Biceps
Alternating Dumbbell Curls 2 4 to 6
Straight Bar Curls 2 4 to 6
Forearms
Barbell Wrist Curls 1 8 to 10
Dumbbell Wrist Curls 1 8 to 10
Chest Sets Reps *
Flat Barbell Bench Press 3 4 to 6
Incline Dumbbell Bench Press 2 4 to 6
Dips 1 4 to 6
Shoulders
Military Barbell Press (in front) 2 4 to 6
Standing Side Lateral Dumbbell Raises 2 6 to 8
Triceps
Lying Tricep Extensions 2 4 to 6
Cable Push-downs 2 4 to 6
Legs Sets Reps *
Squats 3 4 to 6
Leg Press 2 4 to 6
Stiff Leg Deadlift 2 6
Calves
Standing Machine Calf Raises 2 6 to 8
45° Leg Press Calf Raises 1 6 to 8
Abs
Cable Rope Crunches 2 10 to 12
Incline Crunches (weighted) 2 8 to 10
Supplements:
Neovar
Whey Protein
NO Xplode or RPM
NOW ADAM
L-glutamine
and probably a fish oil
any suggestions i will start this plan monday
so i have a few days for suggestions i might not have the supps to start when i start but i will take them as soon as i order and receive them.
I am also probably not going to keep this very detailed but i will show progress pics, and suggestions would be greatly appreciated.
