8-05-2011 cardio
8-6-2011 @ activity center-home gym is YMCa I went here because other gym closed early plus they have different machines I like- I actually go to three different gyms
Back, traps
warmups+ shoulder horn
life fitness under close grip pulldown 160=10, 180=10, 180=10, 140=8
neutral grip pullup (bopdyweight) 10, 7( 3 partials) , 6
behind the back pulldown(to above ears) 120lbs=10x's
cable row(closer grip) 120=10, 160=12, 10, 140=12
Rack Deadlift(at mid-knee) greg kovacks technique- 275=10
315=10, 10
Incline dumbbell shrug 50lbs=15, 15, 15
* stretches between sets
8-7-2011 cardio 30 minutes hard cardio, couple hours later- 2 mile walk- faster pace
Taking three days off just because I want to---give body a break, even if its not needed it wont hurt to take s 3 days off, probably better than anything
AI Sports Supplements
DAA- 3 grams per day(first couple weeks I may load 6 grams)
L-carnitine tartrate powder- 3 grams daily
Raspberry ketones- one capsule
maniac- one scoop pre workout(pre lemonade--looove this flavor)
Recoverpro- red raspberry-depends on the day on training days I take more like 8-10 scoops
Glycobol- 3 on training days - 1 pre workout, and 2 before post workout meal
perform- 4 pre workout
Stoked- still taking one however its running out soon and I thnk Ill take a break from stoked
I may add in some 3z coming up..taking a break from hghpro after using it for 4 months strait
Think i covered all of them
Other supplements I am taking
Whey protein(the planets brand)
fish oils
high quality Multi
extra magnesium
vit c 2-3 grams- esp on training days
creatine mono - 5-8 grams on training days although i may do a mini load at some point when I am training more
beta alanine- 6 grams per day
Glutamine- post training 5-10 grams
mycogreens- a green supplement- almost ran out
digestive enzymes before bigger meals
calories right now on Average tend be be around
Protein 275 grams (including bcaa's-remember before I used to take bcaa's protein used to be higher , bcaa's are a great low calorie way to get muscle growth) if I didnt take in bcaa's it would be around 325 grams protein-lots of whole food..
Carbohydrates- Im averaging 250-300 carbs on average
fats 50-75 although I may low this at another time well see
on average id say 3000 calories. I am not super counting like I do getting ready for a contest' although i do write everything down for the day as I have for years now, just enough to know I am getting enough in. I could be off a hundred calories somedays. Pre-contest I am more stricter
Training type these next six weeks- Volume- probably 3 sets per body part- 3 exercises...maybe 4 or 5 if the pump is going on or I think i need to bring them up with more fullness....intensity still good and not to the point of failure on shoulders and chest; if my PLE tells me not to since I just am coming back from a shoulder injury. I am doing 3 fst sets at the end of my workout for upper chest, and shoulders. rep range 8-12
split
Time to see how this training phase goes
8-6-2011 @ activity center-home gym is YMCa I went here because other gym closed early plus they have different machines I like- I actually go to three different gyms
Back, traps
warmups+ shoulder horn
life fitness under close grip pulldown 160=10, 180=10, 180=10, 140=8
neutral grip pullup (bopdyweight) 10, 7( 3 partials) , 6
behind the back pulldown(to above ears) 120lbs=10x's
cable row(closer grip) 120=10, 160=12, 10, 140=12
Rack Deadlift(at mid-knee) greg kovacks technique- 275=10
315=10, 10
Incline dumbbell shrug 50lbs=15, 15, 15
* stretches between sets
8-7-2011 cardio 30 minutes hard cardio, couple hours later- 2 mile walk- faster pace
Taking three days off just because I want to---give body a break, even if its not needed it wont hurt to take s 3 days off, probably better than anything
AI Sports Supplements
DAA- 3 grams per day(first couple weeks I may load 6 grams)
L-carnitine tartrate powder- 3 grams daily
Raspberry ketones- one capsule
maniac- one scoop pre workout(pre lemonade--looove this flavor)
Recoverpro- red raspberry-depends on the day on training days I take more like 8-10 scoops
Glycobol- 3 on training days - 1 pre workout, and 2 before post workout meal
perform- 4 pre workout
Stoked- still taking one however its running out soon and I thnk Ill take a break from stoked
I may add in some 3z coming up..taking a break from hghpro after using it for 4 months strait
Think i covered all of them
Other supplements I am taking
Whey protein(the planets brand)
fish oils
high quality Multi
extra magnesium
vit c 2-3 grams- esp on training days
creatine mono - 5-8 grams on training days although i may do a mini load at some point when I am training more
beta alanine- 6 grams per day
Glutamine- post training 5-10 grams
mycogreens- a green supplement- almost ran out
digestive enzymes before bigger meals
calories right now on Average tend be be around
Protein 275 grams (including bcaa's-remember before I used to take bcaa's protein used to be higher , bcaa's are a great low calorie way to get muscle growth) if I didnt take in bcaa's it would be around 325 grams protein-lots of whole food..
Carbohydrates- Im averaging 250-300 carbs on average
fats 50-75 although I may low this at another time well see
on average id say 3000 calories. I am not super counting like I do getting ready for a contest' although i do write everything down for the day as I have for years now, just enough to know I am getting enough in. I could be off a hundred calories somedays. Pre-contest I am more stricter
Training type these next six weeks- Volume- probably 3 sets per body part- 3 exercises...maybe 4 or 5 if the pump is going on or I think i need to bring them up with more fullness....intensity still good and not to the point of failure on shoulders and chest; if my PLE tells me not to since I just am coming back from a shoulder injury. I am doing 3 fst sets at the end of my workout for upper chest, and shoulders. rep range 8-12
split
Time to see how this training phase goes