This will be a long term log itÂ’s about training, nutrition and cycles when they come about. I do still wanna do a powerlifting meet once a year but IÂ’m transitioning to bodybuilding and either this fall compete at the big cat classic or use this year to trim up get lean and then build mass for next year. I have a nice stash of Tren E, NPP, boldonon cyp, test e and Anavar so I have those at my disposal.
NUTRITION:
Low days(not training)
Protein-300grams
Carbs-135
Added fats-51
Med- training days
Protein- 310
Carbs- 225
Added fats- 41
high carb day (leg day)
Protein- 230
Carbs-820
Added fats-0
TRAINING:
The main power lifts IÂ’ll typically switch out every 2-3 weeks if I were doing singles itÂ’d be somthing different every week. Hitting body parts once a week,with cardio 4days a week A 5th day of training on my one day of cardio IÂ’d only hit somthing IÂ’m lagging in or some rehab work like bamboo bar bench or face pulls whatever I need to do really itÂ’s be 3-4 exercises and only 20 mins long after the cardio nothing wild itÂ’ll act as active recovery as well.
Legs-
1. Leg curl machine (standing, lying either or) 4x12-15 1x failure with the heaviest weight
2.squat work up to the heaviest 5
3.leg extensions if my hip nothing me if not then B.S.S, hack squats. Leg press or belt squat. Right now leg extensions 3x20 1xdrop set
4.RDL 3x8
5a. calves 4x15-20
5b. Banded seated leg curls 250-300
6. Side bends 4x25
Shoulders/tris
1. Reardelt raises 4x20
2. Military press work up to a heavy 6
3. Parcel side raises (heavy) 3x25 1x drop set on the 3rd drop depending what you start with youll end up with 15-20lb in youre hands so I usually end up at 55-60 then Drop to 45 then 15-20 and there youÂ’ll you full range until you canÂ’t pick youÂ’re arms up anymore
4.200 bands tri extensions 100over head 100normal
5.jm press work up to heavy 6
6.incline willams press/extension 4x15
7. Standing core 4x25
Back
1.seated rows 4x10
2. Deadlifts or some kind of variation of the DL heaviest 5
3. SB row 4x8
4.pull downs 3x10-12 1x failure or drop set
5. Chest supported shrugs to shrugs 3-4x 10/10 or 15/10
So here IÂ’ll set a bench on a incline grab the 55s lie down but hanging over a little bit of the bench and pretty much shrug youÂ’re should blades together. Do 10-15 shrugs like that then stand up and start doing normal shrugs 10-15 youÂ’ll have a killer pump reps depend how tired youÂ’re back is but youÂ’ll find a range.
6. Side bends 3x15 heavy
Chest/bis
1. Flys 4-5x15
2. Bench x5
3.db incline or flat depending if I do incline bench again
4.db curl 4-5x10
5.sb curl and raise youÂ’re elbow slightly at the top 4x8
6.preacher curl 3-4x12
7. Flys or feet elevated push ups on number plates so here IÂ’m just trying to drive more blood into my pecs and also stretch the muscle under a load so the stretch at the bottom is usually 2-3seconds until the last rep IÂ’ll go as long as I can.
8. IÂ’ll usually super set db sit-ups or some kind of abs with the flys 3-4x15
Diet and training will be updated regularly, while IÂ’m at work IÂ’ll try and post as much as I can IÂ’m usually pretty beat.
Cycles I will also give a heads up when and what IÂ’m starting so if anyone would like to know how I reacts to certain dosages or compounds point them here.
Im taking a new supplement company and so far itÂ’s ligit the intra workout drink is top notch if I can get in with them I can give you guys a discount. Good products for recovery and pumps.
So how I structure my lifting is the 4phases of growth.
1.mind muscle connection. Making the muscles actually fire and contract
2.over load. Losing the muscles with the most weight you can do. I donÂ’t count sets on this phase IÂ’m just trying to work up to the heaviest 5 I can get with good form itÂ’s all about the strain.
3.Supra max pump. Getting the muscle as pumped as possible so you do the fun stuff here. Drop sets, strip sets, iso holds(Tom platz style) sets for time so leg press for 1-2 mins, cluster sets. Example 8 reps rest 20sec do another 8 rest 20sec un rack again and do another 8 reps thatÂ’s 1 set do 2-3 you not only can go heavy but youÂ’re getting volume too.
4. Stretching the muscle. I stretch in between sets but here this is last in the exercises cause itÂ’s a loaded stretch. So db fly or push up on number plates are good 1-3 sec stretch at the bottom orrr letÂ’s say you can db fly 55lbs try that or 65-70lbs and hold it in the bottom for a minute 2-3 sets is all you need 10-12 reps unless going for time.
Iv been lifting for 18years now and I learned what exercises give me the most bang for my buck so youÂ’ll see pretty much see the same stuff but just rotated in every 3-6 weeks and I believe in different hand positions and angles while rowing or pressing so if youÂ’re doing a sb row so palms facing you with a medium/wide grip, maybe on a pull down or another row in palms in with a close grip or slightly out or out all the way. Hell you can add a little rotation in there.
I think thatÂ’s pretty much it for the start of it. IÂ’ll post up what I eat occasionally again I can eat the same thing over and over again so not gunna post my meals up every single day cause itÂ’s pretty much the same youÂ’ll get a laugh at what I eat on leg days my high carb days.
Occasional pictures will be dropped in maybe once a week or if I look good certain days haha so you guys can see progress when the diet changes IÂ’ll post an update he hinted at what would be a reversal what IÂ’m doing now so more food in the future? WeÂ’ll see so far IÂ’m liking this. Strength hasnÂ’t stopped so weÂ’ll see where weÂ’re at in 6 months
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Originally Posted by Dozer55
