BeyondLimits3
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The time has come. Lets get this party started.
The Last Samurai soundtrack - A Way of Life - YouTube
My alphamine just arrived yesterday. Just took it right now on empty stomach with BCAA. Very interesting focus / energy, alot different than other stims ive used like C4
I have a spreadsheet for adjusting my diet and macros as sticking points arise and will share that. Weekly photos and measurements. My inner nerd side will be taking a analytics approach to this log.
--> Data, Measurements, and Photos are key week to week progress.
Interesting results went up .2 lbs last week and lost an inch on the waist,legs, and gained a 1/2 inch on my arms. Newbie gains are awesome.
Supplements:
Alphamine
AAV2
Bio Gro
Basics:
Primaforce BCAA
Aminolast
Whey Protein
Diet:
2700 Calories - Standard Workout Day
2700 Calories: 280g Carbs 250g Protein 65g Fats
2200 Calories - Rest Day
2200 Calories: 140g Carbs 280g Protein 55g Fats
3200 - Refeed Day
3200 Calories: 400g Carbs 250g Protein 75g Fats
Workout Routine:
The “J.O.H.W.” Training System
Day #1 – Upperbody (Strength Workout)
Lat Pulldowns – 2 sets – 4-6 reps
Barbell Bent-Over Rows or DB rows – 2-3 sets – 3-5 reps
Incline Chest Press – 2-3 sets – 3-5 reps
DB or Cable Flyes – 2 sets – 6-8 reps
Machine Side Lateral Raises- 3 sets – 8-10 reps
Face Pulls – 2 sets – 8-10 reps
EZ Barbell Curls – 2 sets – 4-6 reps
Rope Pushdowns – 2 sets – 8-10 reps
DB Shrugs – 2 sets – 6-8 reps
Day #2 – Lowerbody (Strength Workout)
Back or Front Squats – 2-3 sets – 3-5 reps
Leg Presses – 2 sets – 6-8 reps
Heavy Leg Extensions – 2 sets 4-8 reps
Lying Leg Curls – 2-3 sets – 6-8 reps
SLDL’s – 2 sets – 6-8 reps
Standing Calf-Raises – 2 sets – 6-8 reps
Calf-Raises In The Leg Press Machine – 2 sets – 8-10 reps
First 2 days try and go 85-90% of your max.
Day#3 - Chest & Delts & Tris (Hypertrophy Workout) (last set of the mentioned exercises go to failure)
Incline, Flat or Decline Bench Press – 3-4 sets – 6-10 reps *** go to failure on last set
Incline, Flat or Decline DB or Cable Flyes – 2 sets 8-15 reps
Cable Crossovers or Peck Deck Machine – 2 sets – 10-15 rep
Smith Machine Shoulder Press or DB Shoulder Press – 3-4 sets 6-10 reps
DB Side-Laterals GIANT Sets – 3 triple drop sets each set, 10 reps each
One Hand Rope or Cable Pushdowns – 2 sets – 10-15 reps
Incline or Flat Skull Crushers – 3-4 sets – 6-10 reps
Day#4- Back & Rear Delts & Bis & Traps (Hypertrophy Workout)
Underhand Pulldowns – 3 sets – 8-10 reps *** go to failure on last set
Barbell Bent-Over Rows or DB Rows – 3-4 sets – 6-10 reps
Cable Rows – 2 sets – 8-12 reps
Machine Pullovers – 2 sets 8-12 reps
DB Bent-Over Flies – 3 sets suppersetted w/ reverse peck-deck flies – 8-15 reps
DB Curls or some variation of it – 3 sets – 8-12 reps
Hammer Curls or Rope Hammer Curls – 2 sets – 8-12 reps
DB or BB Shrugs – 3 sets – 8-15 reps
Day #5 – Legs (Hypertrophy Workout)
Squats (Back or Front) – 10-15 reps – 3-4 sets *** Try and go to failure in the last set.
Hack Squats – 10-15 reps – 2 sets
Walking Lunges – 3 sets (about 30-40 steps)
Leg Extensions – 10-25 reps – 3 sets
Standing Leg Curls – 10-15 reps – 2 sets
Seated Leg Curls – 10-15 reps – 3 sets
SLDL’s – 10-15 reps – 2 sets
Standing Calf-Raises – 12-20 reps – 3 sets
Seated Calf-Raises – 12-20 reps – 2-3 sets
The Last Samurai soundtrack - A Way of Life - YouTube
My alphamine just arrived yesterday. Just took it right now on empty stomach with BCAA. Very interesting focus / energy, alot different than other stims ive used like C4
I have a spreadsheet for adjusting my diet and macros as sticking points arise and will share that. Weekly photos and measurements. My inner nerd side will be taking a analytics approach to this log.
--> Data, Measurements, and Photos are key week to week progress.
Interesting results went up .2 lbs last week and lost an inch on the waist,legs, and gained a 1/2 inch on my arms. Newbie gains are awesome.
Supplements:
Alphamine
AAV2
Bio Gro
Basics:
Primaforce BCAA
Aminolast
Whey Protein
Diet:
2700 Calories - Standard Workout Day
2700 Calories: 280g Carbs 250g Protein 65g Fats
2200 Calories - Rest Day
2200 Calories: 140g Carbs 280g Protein 55g Fats
3200 - Refeed Day
3200 Calories: 400g Carbs 250g Protein 75g Fats
Workout Routine:
The “J.O.H.W.” Training System
Day #1 – Upperbody (Strength Workout)
Lat Pulldowns – 2 sets – 4-6 reps
Barbell Bent-Over Rows or DB rows – 2-3 sets – 3-5 reps
Incline Chest Press – 2-3 sets – 3-5 reps
DB or Cable Flyes – 2 sets – 6-8 reps
Machine Side Lateral Raises- 3 sets – 8-10 reps
Face Pulls – 2 sets – 8-10 reps
EZ Barbell Curls – 2 sets – 4-6 reps
Rope Pushdowns – 2 sets – 8-10 reps
DB Shrugs – 2 sets – 6-8 reps
Day #2 – Lowerbody (Strength Workout)
Back or Front Squats – 2-3 sets – 3-5 reps
Leg Presses – 2 sets – 6-8 reps
Heavy Leg Extensions – 2 sets 4-8 reps
Lying Leg Curls – 2-3 sets – 6-8 reps
SLDL’s – 2 sets – 6-8 reps
Standing Calf-Raises – 2 sets – 6-8 reps
Calf-Raises In The Leg Press Machine – 2 sets – 8-10 reps
First 2 days try and go 85-90% of your max.
Day#3 - Chest & Delts & Tris (Hypertrophy Workout) (last set of the mentioned exercises go to failure)
Incline, Flat or Decline Bench Press – 3-4 sets – 6-10 reps *** go to failure on last set
Incline, Flat or Decline DB or Cable Flyes – 2 sets 8-15 reps
Cable Crossovers or Peck Deck Machine – 2 sets – 10-15 rep
Smith Machine Shoulder Press or DB Shoulder Press – 3-4 sets 6-10 reps
DB Side-Laterals GIANT Sets – 3 triple drop sets each set, 10 reps each
One Hand Rope or Cable Pushdowns – 2 sets – 10-15 reps
Incline or Flat Skull Crushers – 3-4 sets – 6-10 reps
Day#4- Back & Rear Delts & Bis & Traps (Hypertrophy Workout)
Underhand Pulldowns – 3 sets – 8-10 reps *** go to failure on last set
Barbell Bent-Over Rows or DB Rows – 3-4 sets – 6-10 reps
Cable Rows – 2 sets – 8-12 reps
Machine Pullovers – 2 sets 8-12 reps
DB Bent-Over Flies – 3 sets suppersetted w/ reverse peck-deck flies – 8-15 reps
DB Curls or some variation of it – 3 sets – 8-12 reps
Hammer Curls or Rope Hammer Curls – 2 sets – 8-12 reps
DB or BB Shrugs – 3 sets – 8-15 reps
Day #5 – Legs (Hypertrophy Workout)
Squats (Back or Front) – 10-15 reps – 3-4 sets *** Try and go to failure in the last set.
Hack Squats – 10-15 reps – 2 sets
Walking Lunges – 3 sets (about 30-40 steps)
Leg Extensions – 10-25 reps – 3 sets
Standing Leg Curls – 10-15 reps – 2 sets
Seated Leg Curls – 10-15 reps – 3 sets
SLDL’s – 10-15 reps – 2 sets
Standing Calf-Raises – 12-20 reps – 3 sets
Seated Calf-Raises – 12-20 reps – 2-3 sets
