So here is the deal, my good buddy Howwedo and I are in a bit of a competitive mood so it is time for a show down.
LETS GET READY TO RUMBBBBBBBLLLLLLLEEEEE!!!!!!!!!!!!!
Rules
Voting will be based on 2 categories
Overall Transformation 1-10
Overall Physique 1-10
Before pics up by tomorrow
Pics will be posted at the end of week 2 and at the end of week 5
Now for the fun part
Here is my program
Monday: Chest/ abs/ cardio
Jump rope in the morning fasting empty stomach except bcaas
Lifting:
Bench 4x6-10
Incline flyes 3x10-12
Dips weighted 4x6-10
Cable Crossovers 4x10-12
Russian twists 3xfail
Situps 3 sets of 30 (going to work up to higher reps)
Cable crunchs 3x15
Tuesday: Back and cardio
3 mile jog in morning (working up to 7 miles hopefully)
Lifting:
Wide grip chins: 4xfail
Seated cable rows: 4x10-12
Close grip pulldowns: 4x6-10
T-bar rows: 4x6-10
Barbell rows 3x6-10
Wednesday: Legs/abs
Squats 4x6-10
Legpress 4x6-10
Leg curls 3x10
Leg extensions 3x10
Situps 3x30
Russian twists 3xfail
Cable crunches 3x15
Thursday: Shoulders/ cardio
Jumprope in the morning
Lifting:
Military press 4x6-10
Front Raises 4x10-12
Bentover laterals 4x10-12
Laterals 3x10-12
Evening
Stair climber: 30 minutes
Friday: Arms/abs/jog
3 mile jog in morning (working up to 7 miles hopefully)
Lifting:
Ez-bar curls 4x6-10
Skull crushers 4x6-10
Hammer curls 3x6-10
Tricep pushdowns 3x10-12
Russian twists 3xfail
Situps 3 sets of 30 (going to work up to higher reps)
Cable crunchs 3x15
Wrist curls: 3x10-12
Reverse wrist curls: 3x10-12
Saturday: HIIT
Jumprope HIIT 1 minute on 30 sec off 15 rounds.
Sunday: Rest
Supplements:
I ordered from nutra:
Alpha T-2
another bottle of motivate
Lean Xtreme
I will run it as follows:
Morning:
2 alpha t-2
2 motivate until Fat Smack XR gets here then 1 to see how it goes then hopefully 2
1 lean xtreme
Noonish:
1 alpha t-2
2 motivate until the Fat smack gets here then 1 Fat Smack XR
1 lean xtreme
Before bed:
1 lean xtreme
Low carb days
Monday, Wednesday, Friday, Sunday
Moderate carb days
Tuesday, Thursday
Thank you Howwedo for the Fat Smack cant wait to log it.
LETS GET READY TO RUMBBBBBBBLLLLLLLEEEEE!!!!!!!!!!!!!
Rules
Voting will be based on 2 categories
Overall Transformation 1-10
Overall Physique 1-10
Before pics up by tomorrow
Pics will be posted at the end of week 2 and at the end of week 5
Now for the fun part
Here is my program
Monday: Chest/ abs/ cardio
Jump rope in the morning fasting empty stomach except bcaas
Lifting:
Bench 4x6-10
Incline flyes 3x10-12
Dips weighted 4x6-10
Cable Crossovers 4x10-12
Russian twists 3xfail
Situps 3 sets of 30 (going to work up to higher reps)
Cable crunchs 3x15
Tuesday: Back and cardio
3 mile jog in morning (working up to 7 miles hopefully)
Lifting:
Wide grip chins: 4xfail
Seated cable rows: 4x10-12
Close grip pulldowns: 4x6-10
T-bar rows: 4x6-10
Barbell rows 3x6-10
Wednesday: Legs/abs
Squats 4x6-10
Legpress 4x6-10
Leg curls 3x10
Leg extensions 3x10
Situps 3x30
Russian twists 3xfail
Cable crunches 3x15
Thursday: Shoulders/ cardio
Jumprope in the morning
Lifting:
Military press 4x6-10
Front Raises 4x10-12
Bentover laterals 4x10-12
Laterals 3x10-12
Evening
Stair climber: 30 minutes
Friday: Arms/abs/jog
3 mile jog in morning (working up to 7 miles hopefully)
Lifting:
Ez-bar curls 4x6-10
Skull crushers 4x6-10
Hammer curls 3x6-10
Tricep pushdowns 3x10-12
Russian twists 3xfail
Situps 3 sets of 30 (going to work up to higher reps)
Cable crunchs 3x15
Wrist curls: 3x10-12
Reverse wrist curls: 3x10-12
Saturday: HIIT
Jumprope HIIT 1 minute on 30 sec off 15 rounds.
Sunday: Rest
Supplements:
I ordered from nutra:
Alpha T-2
another bottle of motivate
Lean Xtreme
I will run it as follows:
Morning:
2 alpha t-2
2 motivate until Fat Smack XR gets here then 1 to see how it goes then hopefully 2
1 lean xtreme
Noonish:
1 alpha t-2
2 motivate until the Fat smack gets here then 1 Fat Smack XR
1 lean xtreme
Before bed:
1 lean xtreme
Low carb days
Monday, Wednesday, Friday, Sunday
Moderate carb days
Tuesday, Thursday
Thank you Howwedo for the Fat Smack cant wait to log it.