Weapons Of Mass Construction

  1. New Member
    oush's Avatar
    Join Date
    Jun 2007
    Age
    26
    Posts
    1
    Rep Power
    92
    Level
    1
    Lv. Percent
    74%

    Weapons Of Mass Construction


    OusH's Weapons Of Mass Construction

    :dl:

    Well right here is a bit about me, im not going to try and bore you too much lol. I have been training since February 2006, well if you call going into the gym randomly couple of times a week and hitting random body parts training, my training had no consistancy, basically i had no routine whatsoever and had no diet either. But i still managed to get bigger and bigger for somereason my bicep curls jumped from 6KG to 22KG which is a big jump my bench jumped from 40KG to 75KG thats a 35KG increase when i had no routine, no diet and no supplements, imagine what i could do now! I used to be around 110KG during the past couple of months i have managed to cut down to 96KG, im slowly gettin their my aim is to cut down to 90/85KG with low BF %. Then id like to slowly harden the muscles and add a bit of mass. To help me achive this i will be recording everything i consume and all the excercises which i do on here, all the supplements basically EVERYTHING. I used to smoke really heavily since i was 14-15 years old around 5-10 cigrates a day which aint good. So within the last past week i managed to cut down 1 a day! Hopefully as of tomorrow i wont be smoking at all. Just curious how much smoking effects the weights.

    AGE: 18
    Height: 5'8
    Weight: 96KG

    In 3 months time id like to be at 90/88 KG at around 14-15% BF!


    The Workout
    Day 1 - Off - 60 minutes cardio

    Day 2 - Back + Tricep
    --

    One-Arm Dumbbell Rows
    V-Bar Pulldown
    Deadlift

    Cable One Arm Tricep Extension
    Close-Grip Bench Press
    Triceps Pushdown - Rope Attachment

    Day 3 - Off - 60 minutes cardio

    Day 4 - Chest + Bicep
    --

    Incline Bench Press
    Dumbbell Bench Press
    Dumbbell Flyes

    Alternate Incline Dumbbell Curl
    Barbell Curl
    One Arm Preacher Curl

    Day 5 - Off - 60 minutes cardio

    Day 6 - Shoulders + Traps
    --

    Arnold Dumbbell Press
    Seated Dumbbell Press
    Side Lateral Raise
    Standing Low-Pulley Deltoid Raise

    Smith Machine Shrug
    Upright Cable Row

    Day 7 - Legs
    --
    Seated Leg Curl
    Squats
    Leg Extension
    Standing Calf Raises


    ABS
    --

    A mixture of the following AB excercises will be done everyday:
    Exercise Ball Crunch
    Rope Crunches
    Dumbbell Side Bend
    Cross Body Crunches
    Sit-Up

    The Supplements
    Vitamin B12
    Vitamin E
    Vitamin C
    Cod Liver Oil
    Soy Lecithin
    Iron
    MultiVitamin
    Potassium
    Optimum Nutrition Whey Protein (5lb tub)
    MyProtein Whey Concentrate 80 (10lb tub)
    MyProtein Liquid Egg Whites
    Designer Supplements Basic Cuts
    AX MassFX
    AX HyperdrolX2
    AX Retain2

    Pictures
    I will try and add pictures on a weekly basis, the first set of pictures will be added tomorrow!

    I will be altering my routine as i go along as i have recently joined a new gym, one of does gyms that you walk in and can smell the sweat! It has alot more/better equipment then my last gym!


    Any criticsm would be appereciated!

  2. Advanced Member
    SteelEntity's Avatar
    Join Date
    May 2007
    Posts
    595
    Rep Power
    390
    Level
    19
    Lv. Percent
    42.69%

    lose the 60 min cardio, keep it short and intense. Maybe do 2 cardio sessions each week under 30 min. You are trying to put on mass, cardio and mass directly contradict eachother because it takes a caloric surplus to build muscle, doing cardio burns calories so the 2 don't equate real well. As well, I noticed you are taking a **** load of supplements. Since you are very new to working out, all those supplements are probably a waste of money because you haven't tweaked your diet/workout routine to duit you well. Remember they are not call SUPPLEMENTS for nothing, they supplement your effort, they do not define it. Just eat, sleep, and train smart. Do alot of research, a smart trainer is a successful one. Goodluck

Similar Forum Threads

  1. M1T AND BULk TABS.brother of MASS TABS CYCLE?
    By JOHNJESSICA20 in forum Anabolics
    Replies: 4
    Last Post: 03-11-2008, 01:33 PM
  2. Replies: 69
    Last Post: 08-03-2007, 11:56 PM
  3. Warbird01's 30 Days of Mass with ActivaTe Xtreme
    By warbird01 in forum Supplement Logs
    Replies: 17
    Last Post: 07-22-2007, 09:22 PM
  4. crossing into the world of mass..
    By corteztk1982 in forum General Chat
    Replies: 9
    Last Post: 10-31-2003, 12:07 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in