Back in the game v2.1 - AnabolicMinds.com

Back in the game v2.1

  1. New Member
    Santa89's Avatar
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    5'7"  200 lbs.
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    Back in the game v2.1


    My sheets made in Microsoft Excel. Keeping it more organized than before.

    They are a bit changed up.. 10-12 Reps x 5 Sets but overall similar in workouts!










    Day 1: Chest and Back

    Exercise Sets Reps Temp Rest intervals
    A1. Bench Press 5 10-12 201 None
    A2. Flat Dumbbell Flies 5 10-12 602 120 seconds

    Exercise Sets Reps Temp Rest intervals
    B1. Incline Bench Press 5 10-12 201 None
    B2. Incline Dumbbell Flies 5 10-12 602 120 seconds

    Exercise Sets Reps Temp Rest intervals
    C1. Lat Pulldown 5 10-12 201 None
    C2. 1 Arm Rowing 5 10-12 602 120 seconds

    Exercise Sets Reps Temp Rest intervals
    D1. Bent-over Barbell Rowing 5 10-12 201 None
    D2. Seated Cable Rowing 5 10-12 602 120 seconds


    ---------------------------------------------------------------

    Day 2: Legs and Cardio

    Exercise Sets Reps Temp Rest intervals
    A1. Front Squat 5 10-12 201 None
    A2. Lunges 5 10-12 602 120 seconds

    Exercise Sets Reps Temp Rest intervals
    B1. Reverse Leg Curl 5 10-12 201 None
    B2. Standing Kickbacks 5 10-12 602 120 seconds

    Exercise Sets Reps Temp Rest intervals
    C1. Sumo Deadlift 5 10-12 201 None
    C2. Romanian Deadlift 5 10-12 602 120 seconds

    Exercise Sets Reps Temp Rest intervals
    D1. Bent-over Barbell Rowing 5 10-12 201 None
    D2. Seated Cable Rowing 5 10-12 602 120 seconds

    E1. Stair master 15-20 minutes
    E2. Swimming 15-30 minutes

    ----------------------------------------------------------------------

    Day 3: Triceps and Biceps and Abs

    Exercise Sets Reps Temp Rest intervals
    A1.Barbell Curl 5 10-12 201 None
    A2. Dumbbell Curl 5 10-12 602 120 seconds

    Exercise Sets Reps Temp Rest intervals
    B1. Preacher Curl 5 10-12 201 None
    B2. Hammer Curl 5 10-12 602 120 seconds

    Exercise Sets Reps Temp Rest intervals
    C1. Weighted Dips 5 10-12 201 None
    C2. Skullcrushers 5 10-12 602 120 seconds

    Exercise Sets Reps Temp Rest intervals
    D1. Cable Pressdown 5 10-12 201 None
    D2. Rope Pulldown 5 10-12 602 120 seconds

    Exercise Sets Reps Temp Rest intervals
    E1. Garhammer Raise 3 10-12 201 None
    E2. Knee-Ins 3 10-12 201 None
    E3. Incline Russian Twist 3 10-12 201 None
    E4. Serratus Crunch 3 10-12 201 None
    E5. Three Position Bridge 3 10-12 201 120 seconds


    Goal: Weight-loss(fat) of 15-25LBS along with a CUT(Keeping as much muscle) in 3-6months *Hit 10LBs loss by 3 months ;]
    ----
    Goal: After-goal: Bulk up with a increase of 5-10LBS Muscle gain (Lean mass)
    ----
    Goal: Calorie intake est - 1900-2200 Calories/day
    ---
    Carbohydrate: 50-60g | 9g per meal
    ---
    Protein: 245g-250g | 40.8g per meal
    ---
    Fat: 109g | 18.2g per meal

    ----

    Supplements:
    Omega-3 Fish oil capsules
    ADAM Ultra Vitamins
    Recover-Pro (BCAA's) (2/3 jug left)
    ZMA
    Cal-Mag Citrate w/D3
    NutraPro

    --- I was going to use a weight-loss supplement, as well as pre-workout and during workout supplements but decided not to spend the money and put my cash towards the food and other basic supporting supplements (as mentioned above).

    --- In this journey I will post up my meals with the time they were taken at. I will keep the log through a notebook and will maintain it will be every day. Or at least try to.

    --- If you feel the need to post with a suggestion, as in, changing meal plans or tips please be free to. Support is welcomed!

  2. New Member
    Santa89's Avatar
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    5'7"  200 lbs.
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    Saved for logs and future pictures

    I will update this shortly.

    ----------------------------------------
  3. New Member
    Santa89's Avatar
    Stats
    5'7"  200 lbs.
    Join Date
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    Rep Power
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    And so it begins.. Day 1. T-minus 7 hours.. stay tuned.

    This post entry will be updated later tonight.

    ------------------------------------------------

    Goodnight AM!
    •   
       

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