OusH's Weapons Of Mass Construction
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 The Workout Day 1 - Off - 60 minutes cardio Day 2 - Back + Tricep
In 3 months time id like to be at 90/88 KG at around 14-15% BF!
One-Arm Dumbbell Rows
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
Alternate Incline Dumbbell 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
Standing Calf Raises ABS
A mixture of the following AB excercises will be done everyday:
Exercise Ball Crunch
Dumbbell Side Bend
Cross Body Crunches
Sit-Up The Supplements
Cod Liver Oil
Optimum Nutrition Whey Protein (5lb tub)
MyProtein Whey Concentrate 80 (10lb tub)
MyProtein Liquid Egg Whites
Designer Supplements Basic Cuts
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!