Bballstud's Jump Start

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    Cool Bballstud's Jump Start




    Whats up guys im doing this log for motivation and to track my progress. Anybody welcome to help out in anyway or ask any questions you might have, always lookin for new info. Right now im 2 month's away from a big thing starting so i want to be in the best shape possible and injury free. I just got off cruthes i boke my left leg it still bothers me quite ofter i also have tendionitis in my elbow and shoulder is sore (mostly from over use play to many games) im gettin a accupunture done tomorroww hopefully that helps! And since the leg injury i got lazy with lifting upper body and stoped taking all supps so time to kick it in gear! One more thing i will be doing alot of stretching before during and postwork out to stay flexible.

    Age:17

    H:6"0

    W:185

    Bf: I dont know what it is but i know its low very fast matabolizsm.


    Routine i put togather, All sets will be 3 and the reps will start at 12 decreasing to 8 as i increase weight in between sets. Please not i train abs everyday mon-fri to build up core strength. Before every w/o i will ride on the bike or run the tredmill for five min just to get the blood flowin a lil bit. Before every w/o i will take 800mg Ibprofen and rub some sort of sports cream on my arm.



    Monday: Back/Bi's/Abs
    Back
    Close grip lat pull down
    Straight arm lat pull down
    Seated Row
    T-bar rows (with ab support)
    Deadlifts
    Bi's
    DB Curls
    BB Preacher Curls
    High Pulley Curls

    Abs
    Machine weighted cruntches
    Leg raises (legs straight out front)
    Hanging leg raises (knee to chest




    Tuesday: Chest/Tri's/Abs
    Chest
    Pushups (Warm up 1x30)
    DB Presses
    DB Incline Presses
    Pec Dec FLys
    Tri's
    Skull Crushers
    Cable Push Downs
    Tricep Dips (use 45lb plate on lap)
    Abs
    Machine weighted cruntches
    Leg raises (legs straight out front)
    Hanging leg raises (knee to chest




    Wendsday: Legs/Abs
    Legs
    Squats
    Barbell lunges
    Leg extensions
    Lying leg curls
    Seated machine Hip abductions
    Standing calf raises

    Abs
    Machine weighted cruntches
    Leg raises (legs straight out front)
    Hanging leg raises (knee to chest




    Thursday: Shoulders/Abs
    Shoulders
    Seated BB Front Press
    One are DB front raises
    Nautilus Lateral raises
    DB shurgs


    Abs
    Machine weighted cruntches
    Leg raises (legs straight out front)
    Hanging leg raises (knee to chest)



    Friday: Chest/Calfs/Abs
    CHest
    Pushups (Warm up 1x30)
    DB Presses
    DB Incline Presses
    Pec Dec FLys
    Calfs
    Seated Calf Raises (3x20)
    Pushups (Warm up 1x30)
    Abs
    Machine weighted cruntches
    Leg raises (legs straight out front)
    Hanging leg raises (knee to chest)




    Sat/SUn: Off


    Training will be in the AM

    Supps:
    Muscle Milk (Pre workout, Bedtime)
    N Large 2 (post workout)
    Xtend (4 Scoups during workout)
    Poseidon (2 scoups preworkout, 1 later in the day)
    Health Direct Multivitamin (2 Tbsp Upon waking)
    Micronized Glutamine (5gm Upon waking, 5 Postworkout)
    Flaxseed Oil (1 breakfeast, 1 lunch, 1 dinner)
    Calcium (1 600mg W/Lunch)
    Supercissus Rx (1, 4 times a day before meals)
    Vitamin D (1, 1000 I.U. W/Lunch)
    Glucosamine/Msm (With Breakfast)
    Shijat Moomiyo (2 Before Bed only a weeks worth left)




    Diet:
    No really set diet just eating like a pig and sleepin like a baby!

    :hot: :donut:

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    Monday:
    Back
    Glose Grip Lat Pull down
    12 x 120
    10 x 140
    8 x 160

    Straight Arm Lat Pull Down (This hurt my elbow a bit)
    12 x 50
    12 x 50
    12 x 50

    Seated Row
    12 x 120
    10 x 140
    8 x 160

    T-Bar Rows (with ab support)
    12 x 55
    10 x 60
    8 x 75

    Deadlifts (i couldnt do because there was a group of people using it and i had to take my little brother to the doctors )

    Bi's
    DB Curls
    12 x 25
    10 x 30
    6 x 35 (Pump was hurting!)

    BB Preacher Curls
    12 x 60
    10 x 65
    8 x 70

    High Pulley Curls
    12 x 35
    10 x 40
    8 x 45

    Abs
    Leg Raises - Three sets of twenty reps
    Hanging Leg Raises - Three sets of twenty reps
    Machine Weighted Cruntches - 30 x 80
    30 x 80
    30 x 80

    Overall the workout was a 7 out of ten only had a good pump at times probally needed to concentrate on form instead of lookin good for the milf next to me doin her shoulder raises haha.

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