okay, here's the workout log, which starts tomorrow. this log will be run through any supplement logs, cycle info, etc - everything in one place. today, i'm not sure if i'll hit the gym - still down to one car and my son is at the doctors (again, checking on his cast), so i may hit a time constraint. we'll see.
monday's workout is a total body designed to boost GH levels, as well as improve overall functional strength. i'm not looking to move a whole lot of weights on monday, focusing on speed of the workout, again, boosting GH levels.
monday
total body
light weight (speed) 3x10
squats (overhead)
bench (DB)
pullups (wide)
clean and press (KB)
suitcase deadlift + shrug
floor wipers
tuesday-friday, i am trying a bastardized version of DC, which thundergod pioneered. i don't know how much of this i got right, much less volume. these days i will do a rest/pause for the first 3 movements trying to stay within the 12-15 rep range, then a "back off" where i lower the weights and try for 20-25 reps. based on recovery, i may do more rest/pause sets with the other exercises. right now, we'll see how this goes
tuesday
back/bi's/rear delts
rest/pause, back off
chins (wide, weighted)
deads
face pulls
barbell rows
machine curls
shrugs
rear lateral raises
wednesday
legs/abs/forearms
rest/pause, back off
squats (ATG)
cable crunches
SLDL
leg extension
forearm curls
decline crunches
calf raises
thursday
chest/tri's/front and side delts
rest/pause, back off
bench
dips (tricep, weighted)
upright rows
incline bench
CG bench
military press
reverse grip triceps
cable crossovers
friday
abs/forearms/cardio
rest/pause, back off
cable crunches
pinwheel curls
decline crunches (weighted)
forearm curls
cardio (bike)
anything that doesn't hurt....
supplements for now include just the basics - weight gainer shake, protein, multi vite, x-dreams. that's pretty simple. in the next week or two, i should be getting in the NOS-FX from AX which i will be an alpha tester for. following that, i will jump into a pslin/tren run for 6 weeks if everything goes as planned. everything will be updated in this log for simplicities sake, and to keep better track of my progress. i'm a creatine non responder, which is why its not in my basic supplements.
thanks to everyone (GMG, TG, Hman) for help in tweaking this workout!
monday's workout is a total body designed to boost GH levels, as well as improve overall functional strength. i'm not looking to move a whole lot of weights on monday, focusing on speed of the workout, again, boosting GH levels.
monday
total body
light weight (speed) 3x10
squats (overhead)
bench (DB)
pullups (wide)
clean and press (KB)
suitcase deadlift + shrug
floor wipers
tuesday-friday, i am trying a bastardized version of DC, which thundergod pioneered. i don't know how much of this i got right, much less volume. these days i will do a rest/pause for the first 3 movements trying to stay within the 12-15 rep range, then a "back off" where i lower the weights and try for 20-25 reps. based on recovery, i may do more rest/pause sets with the other exercises. right now, we'll see how this goes
tuesday
back/bi's/rear delts
rest/pause, back off
chins (wide, weighted)
deads
face pulls
barbell rows
machine curls
shrugs
rear lateral raises
wednesday
legs/abs/forearms
rest/pause, back off
squats (ATG)
cable crunches
SLDL
leg extension
forearm curls
decline crunches
calf raises
thursday
chest/tri's/front and side delts
rest/pause, back off
bench
dips (tricep, weighted)
upright rows
incline bench
CG bench
military press
reverse grip triceps
cable crossovers
friday
abs/forearms/cardio
rest/pause, back off
cable crunches
pinwheel curls
decline crunches (weighted)
forearm curls
cardio (bike)
anything that doesn't hurt....
supplements for now include just the basics - weight gainer shake, protein, multi vite, x-dreams. that's pretty simple. in the next week or two, i should be getting in the NOS-FX from AX which i will be an alpha tester for. following that, i will jump into a pslin/tren run for 6 weeks if everything goes as planned. everything will be updated in this log for simplicities sake, and to keep better track of my progress. i'm a creatine non responder, which is why its not in my basic supplements.
thanks to everyone (GMG, TG, Hman) for help in tweaking this workout!