so i was chosen as part of the lucky group to log Prime Labs Super Cardarine and decided to kick it up a notch by putting together a transformation contest between all of us. so i will have my log going and will also be in and out of the contest group log.
So as the title states its time for me to get back at it hard, find my inner beast and GET PRIMEAL.
So i will go over the lifting side of things first. i have broke down my program into two sets of weeks (odd weeks such as week 1,3,5 and so on, and even weeks such as weeks 2,4,6 and so on). so no matter what week it is i will squat twice a week and deadlift once. bench and ohp will rotate as to which ones are once or twice a week.
Odd Weeks
Day 1
bench- heavy
squat- rep/speed work
extras
- legs
-bis
-core
Day 3
ohp-heavy
deads-heavy
extras
-back
-shoulder
Day5
bench-rep/speed work
squat-heavy
extras
- chest
-tris
-core
Even Weeks
Day1
ohp-heavy
squat- rep/speed work
legs
shoulder
core
Day3
bench-heavy
deads-heavy
back
chest
Day5
ohp-rep/speed
squat-heavy
core
bis/tris
also on lifting days i will be doing some sort of hiit cardio and non lifting days i will be doing liss cardio and trying to get some time in the pool, and then have one day off
heavy days are:
2x5@70%
5@80%
3@90@
1+@95%
rep/speed days are:
2x15@65%
2x10@75%
2x8@85%
diet i will be putting myself to the test. i will be running a mainly low to mod card diet. on lifting days carbs will be on the mod side but all centered around lifting times, and cardio only or off days will be low carb.
i will be running Super Cardarine at 10mgs for the first couple days then going to 20mgs for the rest of the run.
so lets get after it.
So as the title states its time for me to get back at it hard, find my inner beast and GET PRIMEAL.
So i will go over the lifting side of things first. i have broke down my program into two sets of weeks (odd weeks such as week 1,3,5 and so on, and even weeks such as weeks 2,4,6 and so on). so no matter what week it is i will squat twice a week and deadlift once. bench and ohp will rotate as to which ones are once or twice a week.
Odd Weeks
Day 1
bench- heavy
squat- rep/speed work
extras
- legs
-bis
-core
Day 3
ohp-heavy
deads-heavy
extras
-back
-shoulder
Day5
bench-rep/speed work
squat-heavy
extras
- chest
-tris
-core
Even Weeks
Day1
ohp-heavy
squat- rep/speed work
legs
shoulder
core
Day3
bench-heavy
deads-heavy
back
chest
Day5
ohp-rep/speed
squat-heavy
core
bis/tris
also on lifting days i will be doing some sort of hiit cardio and non lifting days i will be doing liss cardio and trying to get some time in the pool, and then have one day off
heavy days are:
2x5@70%
5@80%
3@90@
1+@95%
rep/speed days are:
2x15@65%
2x10@75%
2x8@85%
diet i will be putting myself to the test. i will be running a mainly low to mod card diet. on lifting days carbs will be on the mod side but all centered around lifting times, and cardio only or off days will be low carb.
i will be running Super Cardarine at 10mgs for the first couple days then going to 20mgs for the rest of the run.
so lets get after it.