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I have been putting this off so Ill start it now. Started dieting about 6 weeks ago for two shows. Starting weight 235lbs current weight 223lbs. First one is June 9th, second June 30th. I will try to go in depth with everything except my training cause half the exercises dont have names. Goldy will understand that. Its tons of rest pauses, holds, grips etc. I train 45min to an hour tops goal being 40-60 sets. Back & Chest 2x wk, Legs 2x wk, Bi/Tri Shoulder 1x wk. Calfs 3x wk
Cardio 6 x wk. 30min step mill level 6 except leg day. Ill ride a bike. I rotate AM cardio on and empty stomach with pm cardio and occasionally throw in an extra 20min at nite even after I did my am if im feeling energized.
Current contest drug routine.
25mg Proviron ED
25mcg T3 ED
3iu HGH AM/ 3iu PM
Helios .5/ 1ml ed
Cabegoline 2-3x wk
IGF DES 150mg Pre workout training days
M: Test c 250mg. Tren e 100mg/ Tren A 50mg
W Eq 300mg/ Tren E 100mg / Tren A 50mg
F Test C 250mg/ Tren E 100mg/ Tren A 50mg
Using no Supplements except what is listed below and I must say, I feel great.
DRINK 1.5 GALLON OF WATER DAILY
1. MULTI VIT/MULTI MINERAL WITH FIRST MEAL
2. SUPER ANTIOXIDANT WITH FIRST MEAL
3. 1000MG VIT C WITH FIRST MEAL
4. 99MG POTASSIUM WITH FIRST MEAL
5. CALCIUM CITRATE 600MG WITH FIRST MEAL AND BEFORE BED
6. MAGNESIUM CITRATE 500MG WITH FIRST MEAL AND BEFORE BED
7. FOLIC ACID TAB WITH EVERY MEAL
8. CARNITINE 500MG WITH FIRST MEAL, PRE-WORKOUT,POST WORKOUT, BEFORE BED
9. B-6 25MG WITH FIRST MEAL
EAT WITHIN ONE HOUR OF WAKING. IT SHOULD BE THE SAME TIME DAILY
30MIN POST WORKOUT TREADMILL, INCLINE OF 8/SPEED 3.0
MEAL 1: 6 EGG WHITES WITH 2 WHOLE EGGS/3/4 CUP OATMEAL (DRY MEASURE)
MEAL 2: 8OZ COOKED CHICKEN WITH 6OZ COOKED SWEET POTATO
THE MEAL BELOW IS A FLOATING MEAL. YOU WILL EAT IT AFTER YOU TRAIN. ADJUST THE TIME ACCORDINGLY
MEAL 3: 8OZ TILAPIA OR ORANGE ROUGHY W 4OZ ANGEL HAIR PASTA(DRY MEASURE)
MEAL 4: 8OZ COOKED CHICKEN WITH 6OZ COOKED WHITE POTATO
MEAL 5: 8OZ COOKED CHICKEN WITH LARGE SERVING SPINACH GREENS,ONIONS, MUSHROOMS & PEPPERS
MEAL 6: 6 EGG WHITES/2WHOLE EGGS WITH 1/2 BUNCH ASPARAGUS
I dont count calories/ carbs etc I just go by how Im looking. I'am working with a contest prep guy. Tonight is Leg day I will post up about my routine later after its done.
Last edited by crowman; 02-28-2012 at 09:36 AM.
Post up some starting pics fatboy!
Your weight is holding steady, isn't that about what you were a couple weeks back?
Seated curl 30/20 15 SS with weighted Sled push up and down lane 30 steps. repeated 12/ss 30 10/ ss30
Plate loaded leg press 30/ 25/20/ 15/ 10/10
Seated leg extension 30/20 6 reps with a 3 sec hold contracted position followed by 20. 6 with hold followed by 15. 6 with hold followed by 12. 6 followed by 10.
plate loaded hammer squat 4x 15 progressive weight ea set.
Lying leg curl 15/ 15/ 12/12
Adductor? ( the one where you squeeze your legs in, always forget the name) 4x30
Machine leg press single leg 3x 15 no break until all sets are complete for both legs.
Bike- 30 minutes.
I dont think Im forgetting anything. Good luck trying to decipher what the hell im talking about lol.
Back and Chest day- BTW I lost my belt so this was much harder after using a belt for yrs an not having it.
Smith machine bent row from the floor SS bent row from the knee
6x6 135, 6x6 185, 6x6 225, 6x6 225, 6x6 225
Smith machine BB shrug 185x30, 225x 20, 225x15
Smith machine behind back shrug 135x 15, 155, 15, 165x15
Smith Machine Dead lift (over emphasize top into shrug) SS Smith Machine sumo dead lift
4x4 225, 4x4 275, 4x4 275, 4x4 275
Seated cable row 3x20 120lbs
Standing cable row with rubber band through close grip handle- control, flex, stretch is key. 3x20 x 80lbs
12lb medicine ball overhead throw( similar to basketball shot?) SS assisted machine dips. bend over pad where knees go at 90 degree angle and explode pushing it down and catch it right above lock out back up to full stretch.
4x20 ea no break in between- not sure weight
Machine chest press SS grips from neutral to prone
6x6. 3 reps with trainer resisting first 3 reps followed by 3 reps pump out still totaling 6 reps ea grip. 4 sets like that. didnt note weight
Machine fly 20 reps x 140/ 6 reps 5 sec hold contraction followed by 10 pump out reps. 4 sets.
3x15 push ups. Done.
Since I train chest an back 2x wk Next time i will start with chest first making that my focus and finish with back. Time to eat.
FWIW Crow I am impressed.
Jesus that looks vomit inducing... Way to go brother!
Tonight I hit cardio with the step mill. 30 minutes on level 6. I followed that up by hitting calfs on the seated calf (press extension? similar to a gas pedal movement?) machine. Weight got 20lbs heavier each set. These were done single leg no break just back and forth from one to the other. Rep sequence went 30/20/15/10/10/15/20/30 again that is per leg.
30min stair stepper level 6 done 7pm. no training today. Day off.
I skipped a few days of logging but here is todays leg workout.
85 x30, 100x 20, 115x 15
Tripple drop set 145x 12, 115x 15, 100x20 completed two times 30-40 sec rest between both drop sets
Hack Squats (not sure what the sled weight is so ill just put the plates i added)
90lbs x 30 reps, 140x25 reps, 180x 20 reps, 225x 15 reps, 270x 12reps again minimal rest between sets
Leg press weight stack machine ()cybex)
150lbs feet together x12 SS 150x12 feet wide
200lbs feet togetherx 10 SS 200x10 feet wide
240lbs feet together x10 SS 240x10 feet wide
Seated Leg curl
85x 30 no break 100x 20, 115x 15.
115 x 6 with 3 sec hold followed by 10
130 x 5 with sec contracted hold followed by 10
145 x4 with 3 sec contracted hold followed by 10 ( failed, finished with partials)
Hyper Extension body weight/ pull with ham strings no lock out 4x15 20 sec break between ea set max
30 min cardio after on bike. Ill prob hit calfs tonight. Right now im torched.