Hi!
I just started my fresh order of PNI Paragon/PNI EEA's & PNI Prodigy, so will be logging about it.
Everything will be in KG as I'm british, apologies. Conversion rate is roughly 1kg = 2.2lbs
Little about myself. I'm 25, been gyming properly since June 2012, although only started compound training properly around 10 weeks ago. I've gone from 60kg to 78kg in 22 months. Ultimately im trying to hit 85kg with around 10-12 bf, be able to bench 1.5 x body weight, and deadlift/squat 2x bodyweight.
Along side these supplements I take - Optimum Nutrition GOld Standard Whey, Mono Creatine, Opti-Men vitamins, Testofuel & BCAAs.
My Current routine is below
Day 1
Bench Day
SQUAT (3x10)
BENCH (5x5)
Cable Chest Press (3x15)
Cable Chest Flys (2x15)
Dips (5x5)
Day 2
Back Day
DEADLIFT (1x5)
MILITARY PRESS (5x5)
Wide Grip Pullup (5X5)
Bent Over Row (5X5)
Palm in Pullup (5X5)
Day 4
Leg Day
SQUAT (3x10)
BENCH (5x5)
Palm in Pullup (5X5)
Leg Press (12-15)
Super Set Calves (12-15)
Day 5
Shoulder Day
DEADLIFT (1x5)
OLYMPIC PRESS (5x5)
Arnie Press (5x5)
Side Raises (10x3)
Palm in Pullup (5x5)
Shrug (5x5)
Day 6
Arms Day
SQUAT (3x10)
Close Grip Bench (5x5)
Barbell Curls (4x10)
Palm in Pullup (5x5)
Dips (5x5)
Hammer Curls (3x10)
(Days 3 & 7 are rest)
So far my compound lifts are as follows
Bench - 90kg 5x5
Military Press - 55kg 5x5
Squat - 75kg 3x10
Deadlift - 110kg 1x5
1RM
Bench - 105kg
Military Press - (havent done for months but last time was 60kg)
Squat - 100kg
Deadlift - 130kg
Ill be doing 1RM every Saturday before arms session.
Current Weight - 75kg
Current BF - 15-20%
Diet -
Breakfast - 75g porridge with 200ml of skimmed milk
1 PNI Paragon, 1 TestoFuel, 3 Opti-Men
11am - 2 Scoops ON Gold Standard + 5g mono creatine
1pm - Chicken with Salad, or tortilla Wrap, Lucozade & Fruit Flapjack
1 PNI Paragon
4pm - 2 Scoops ON Gold Standard
1 Testofuel
10 BCAAS pre training
PNI EEAs Intra training
10 BCAAS post training
2 Scoops ON Gold standard
1 Testofuel
Dinner - Meat veg & carbs
PNI Paragon
Before Bed
1 Testofuel
3 ZMA
I just started my fresh order of PNI Paragon/PNI EEA's & PNI Prodigy, so will be logging about it.
Everything will be in KG as I'm british, apologies. Conversion rate is roughly 1kg = 2.2lbs
Little about myself. I'm 25, been gyming properly since June 2012, although only started compound training properly around 10 weeks ago. I've gone from 60kg to 78kg in 22 months. Ultimately im trying to hit 85kg with around 10-12 bf, be able to bench 1.5 x body weight, and deadlift/squat 2x bodyweight.
Along side these supplements I take - Optimum Nutrition GOld Standard Whey, Mono Creatine, Opti-Men vitamins, Testofuel & BCAAs.
My Current routine is below
Day 1
Bench Day
SQUAT (3x10)
BENCH (5x5)
Cable Chest Press (3x15)
Cable Chest Flys (2x15)
Dips (5x5)
Day 2
Back Day
DEADLIFT (1x5)
MILITARY PRESS (5x5)
Wide Grip Pullup (5X5)
Bent Over Row (5X5)
Palm in Pullup (5X5)
Day 4
Leg Day
SQUAT (3x10)
BENCH (5x5)
Palm in Pullup (5X5)
Leg Press (12-15)
Super Set Calves (12-15)
Day 5
Shoulder Day
DEADLIFT (1x5)
OLYMPIC PRESS (5x5)
Arnie Press (5x5)
Side Raises (10x3)
Palm in Pullup (5x5)
Shrug (5x5)
Day 6
Arms Day
SQUAT (3x10)
Close Grip Bench (5x5)
Barbell Curls (4x10)
Palm in Pullup (5x5)
Dips (5x5)
Hammer Curls (3x10)
(Days 3 & 7 are rest)
So far my compound lifts are as follows
Bench - 90kg 5x5
Military Press - 55kg 5x5
Squat - 75kg 3x10
Deadlift - 110kg 1x5
1RM
Bench - 105kg
Military Press - (havent done for months but last time was 60kg)
Squat - 100kg
Deadlift - 130kg
Ill be doing 1RM every Saturday before arms session.
Current Weight - 75kg
Current BF - 15-20%
Diet -
Breakfast - 75g porridge with 200ml of skimmed milk
1 PNI Paragon, 1 TestoFuel, 3 Opti-Men
11am - 2 Scoops ON Gold Standard + 5g mono creatine
1pm - Chicken with Salad, or tortilla Wrap, Lucozade & Fruit Flapjack
1 PNI Paragon
4pm - 2 Scoops ON Gold Standard
1 Testofuel
10 BCAAS pre training
PNI EEAs Intra training
10 BCAAS post training
2 Scoops ON Gold standard
1 Testofuel
Dinner - Meat veg & carbs
PNI Paragon
Before Bed
1 Testofuel
3 ZMA