Chemist2234
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Citruvol™ is a target response endurance and nitric oxide potentiator that incorporates the power of Citrulline Malate, Cordyne3™, Cnidium Monnier and L-Taurine AKG to maximize Nitric Oxide and ATP production, as well as aerobic and anaerobic endurance. The ingredients in Citruvol™ have been clinically proven to enhance oxygen utilization and stamina. Whether you are a bodybuilder, powerlifter, boxer, martial artist, triathlete, baseball, basketball or football player, athletes at all levels can improve their game using Citruvol™.
More Info
Age: 20
Sex: Male
Height: 5'11"
Weight: 201
Bodytype: Endo-Meso
The Workout
- My routine consists of heavy and hard lifts. All Lifts are done as heavy as possible to achieve 7-10 reps on the first set of 3 and all sets are done to failure unless noted otherwise. I usually do a DC routine but do to me being home from college for the summer and living in the middle of nowhere I don't have the facilities to perform a correct DC routine. Lifting days are Monday, Wednesday, Friday with cardio on Tuesday or Thursday. For cardio, I usually do a brisk 2 mile walk or 2 mile bike ride depending on how I feel.
Workout 1A
Squat
-Set 1: 4-8 reps
-Set 2: set of 20+ reps to failure
Hamstring Curls
Abs
-superset decline crunch x seated leg pullins
-20 reps each x 3 sets
Workout 1B
Flat DB Press
Skullcurshers
DB Lateral Raise
Workout 1C
Rack Deads
-Bar just below knee cap
-Set 1: 4-8 reps
-Set 2: 8-12 reps
Lat Pulldowns
BB curls
Reverse Cable Curls
Workout 2A
Front Squat
-Set 1: 4-8 reps
-Set 2: Set of 20+ reps to failure
SLDL
-Set 1: 4-8 reps
-Set 2: 8-12 reps
Abs
-superset decline crunch x seated leg pullins
-20 reps each x 3 sets
Workout 2B
Bench Press
DB Shoulder Press
Cable Pushdowns
Workout 2C
Cable Rows
Lat Pulldown V-Bar
Preacher Curls
Wrist Curls
Workout 3A
Leg Extensions
DB lunges
Abs
-superset decline crunch x seated leg pullins
-20 reps each x 3 sets
Workout 3B
Incline BB Press
Overhead DB Extensions
Overhead BB Press
Workout 3C
Corner Rows
Rack Chins
DB Curls
Forearm Rope Cable Curls
Diet
I don't count anything....i just eat massive amounts of food
Protien: chicken, lean red meat, fish (tuna or salmon), Protein shakes. cottage cheese, natty PB
Carbs: Brown rice, Whole wheat Pasta, Oats, whole wheat bread
Fats: just what i get from the fish and meat and whatever else i happen to eat.
Supporting Supps:
Creatine Mono
ON Whey Protien
NOW adam multi-v
-Sorry about the delay guys... Monday i had a prior engagement so i could not make it to the gym. As for yesterday, the power conveniently went out for 3 hours around 5 o'clock becuase of the storms that passed through the northeast, so i was also not able to get a workout in. Today i am very busy trying to fix my basement because it flooded but i did get to the gym so i thought i should get my log up before anyone started to wonder. Thanks again MST for the opportunity.