Alright guys this time i am going to follow through on this 1, the last one was kinda towards the end of my routine and it lasted for just a couple more weeks. but i started a new program this monday and it is truly working! im hurting all over! well since the new program i started this week is working just want to state that it is the G.V.T. program. If others aren't familiar with G.V.T. its German Volume Training. My work out consists of 5x5 and they are supersets. After each set, i rest for just a 60 sec.
Nutrition and supplements wise have been sorta of the same, but kinda changed a few a things up, no longer taking M-stak, and no longer taking N.O. but still on amp creatine, still taking BCAA, and high carb protein. looking still to take another pump though and i ordered some Anabolic pump, going to take that next week. Food wise has been the same, just cutting a little bit of calories trying to lower some body fat. Food wise consist of tuna, salmon, chicken, sirloins, egg whites, natty p-nut wit toasts, some pasta and variations of nuts. Looking to be more strict on my diet so i can see vast results, was pretty lenient during my mass build i really didnt mind, BUT trying to really focus on the dieting here .
Monday: Chest and Back
DB Bench--115 6x flies--60 6x (maintained for 3 sets, dropped weight to 110 for press to keep it clean for the last 2 sets, maintained weight for flies though for all 5 sets.)
Incline press-- 95 6x Incline flies--60 6x (did all for 5 sets)
Barbell Rows-- 235 6x DB Rows--80 6x (last set did 5 total on both but were unclean)
Lat pulldown--210 6x Standing Pulldown-- 180 6x (all clean, going go up in weight)
NOTE: i did 6 reps just because i felt that i could do extra reps to modify it for my body, but i feel that im going to drop back down to 5 reps for it to equal a total of 100 reps.
**height--5'8 weight, will have official weight on friday, body fat will have hopefully, but this weekend. **