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@Menzy 1 hour of cardio is good if you can get it. i want to see you hit the legs 2x a week. that a real man workout
excellent job on this training. 6x a week is some good dedication. that will build great conditioning
@Menzy
bros you looking great on this. i am proud of you. great iron training and hardcore splits all week
@Menzy
@Menzy looking great on this man.
, you're hitting the work outs. Like an absolute champion. Gotta give you a lot of credit.
@Menzy nice layout for the training week
That is a heck of a cycle, i am big fan of winstrol
@Menzy Good consistency....keep it up........
WEEK 8&9 UPDATE: sorry guys i have been flat out with work atm have not had time to breath!
MACROS: i have upped my calorie’s dramatically these last couple weeks up to 3000
PROTEIN: 300grams (1200 cals)
CARBS: 280 grams (1120 cals)
FATS 75 grams (680 cals)
GEAR PROTOCOL @R&Dpharma i just wanted to say quickly i have never used gear like this! i feel so confident in and out of the gym and genuinely look forward to the next day to diet and train, the results have been absolutely unreal. i have never been able to train at this intensity while on cycle before.
400 test e weekly
350 tren ace weekly
400 primo e weekly
40mg winstrol daily
CARDIO 15-20k steps per day + 30-45 mins of incline treadmill set at 10 of a speed of 4.5km/H
TRAINING PROTOCOL - i have introduced some new sets and training
MONDAY - LEGS
4x barbell squats 8-12 reps
4 leg press 8-12 reps
4x leg extensions 8-15 reps
3 laying hamstring curl 8-12 reps
20 lunges per leg x 2 sets
2 sets till failure barbell RDL
3 sets 15-20 rep calve raises
TUESDAY - CHEST
4x dumbbell bench press
12,10,8,6 reps upwards each set
4x incline smith machine 8-12 reps
3 x iron cross 8-12 reps
3x floor to ceiling cable raises 8-12 reps
3 x peck deck 8-12 reps
WEDNESDAY - BACK
3 x per arm single arm lat pull-down 8-12
3x seated low last row 8-12
3 x lat pull downs 8-12
3 x chest supported row 8-12
3 x dead stop barbell rows 8-12
3 x seated high row 8-12
2 x till failure rear delta (peck deck)
THURSDAY - SHOULDERS
4 x dumbbell shoulder press reps 12,10,8,6 upwards each weight
2 x till failure smith machine military press
3 x single arm cable cuff raise 8-12
2x failure Front y rope raises
3 x behind the back smith machine shoulder shrugs 12-15
2x 8-10 upright row
2x till failure behind the back scissor cable raises
FRIDAY - ARMS
JM PRESS x 2 8-12
over head vbar extension x2 8-12
tricep push down 3x 8-12
bayesian curls 3x 8-12
hammer curls 8-10 x 3 into a low weight hammer rope curl superset till bicep feels like it’s falling off the bone (failure)
machine preacher curls 3 x 6-10
SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x superset x15 each hanging leg raises into machine ab crunches
SUNDAY REST - active rest day (move around, stretch, sauna)
SUPPLEMENTS
•pro biotic
•digestive enzyme
•milk thistle
•creatine
•greens
•apple cider vinegar
•ozempic switched for 1mg weekly of retatrutide
•zinc
•magnesium
•liver gaurd
•astragalus
MACROS: i have upped my calorie’s dramatically these last couple weeks up to 3000
PROTEIN: 300grams (1200 cals)
CARBS: 280 grams (1120 cals)
FATS 75 grams (680 cals)
GEAR PROTOCOL @R&Dpharma i just wanted to say quickly i have never used gear like this! i feel so confident in and out of the gym and genuinely look forward to the next day to diet and train, the results have been absolutely unreal. i have never been able to train at this intensity while on cycle before.
400 test e weekly
350 tren ace weekly
400 primo e weekly
40mg winstrol daily
CARDIO 15-20k steps per day + 30-45 mins of incline treadmill set at 10 of a speed of 4.5km/H
TRAINING PROTOCOL - i have introduced some new sets and training
MONDAY - LEGS
4x barbell squats 8-12 reps
4 leg press 8-12 reps
4x leg extensions 8-15 reps
3 laying hamstring curl 8-12 reps
20 lunges per leg x 2 sets
2 sets till failure barbell RDL
3 sets 15-20 rep calve raises
TUESDAY - CHEST
4x dumbbell bench press
12,10,8,6 reps upwards each set
4x incline smith machine 8-12 reps
3 x iron cross 8-12 reps
3x floor to ceiling cable raises 8-12 reps
3 x peck deck 8-12 reps
WEDNESDAY - BACK
3 x per arm single arm lat pull-down 8-12
3x seated low last row 8-12
3 x lat pull downs 8-12
3 x chest supported row 8-12
3 x dead stop barbell rows 8-12
3 x seated high row 8-12
2 x till failure rear delta (peck deck)
THURSDAY - SHOULDERS
4 x dumbbell shoulder press reps 12,10,8,6 upwards each weight
2 x till failure smith machine military press
3 x single arm cable cuff raise 8-12
2x failure Front y rope raises
3 x behind the back smith machine shoulder shrugs 12-15
2x 8-10 upright row
2x till failure behind the back scissor cable raises
FRIDAY - ARMS
JM PRESS x 2 8-12
over head vbar extension x2 8-12
tricep push down 3x 8-12
bayesian curls 3x 8-12
hammer curls 8-10 x 3 into a low weight hammer rope curl superset till bicep feels like it’s falling off the bone (failure)
machine preacher curls 3 x 6-10
SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x superset x15 each hanging leg raises into machine ab crunches
SUNDAY REST - active rest day (move around, stretch, sauna)
SUPPLEMENTS
•pro biotic
•digestive enzyme
•milk thistle
•creatine
•greens
•apple cider vinegar
•ozempic switched for 1mg weekly of retatrutide
•zinc
•magnesium
•liver gaurd
•astragalus
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