D
dknompton
Member
- Feb 5, 2014
- 36
- 5
Hey everybody thought I'd start logging my workouts here if anyone wants to follow my progress. Here is my split.
Mon: Chest/ Bi ( focus on compound movements) at least 3 exercises per body part 8-12 reps per set.
Tue: Back/tris ( same focus and goal as chest/bi)
Wed: heavy Legs- light shoulders - At least 8 sets of squats 12-15 reps per set + 6 sets of ham curls 10-15. 2 shoulder excerces 4 sets each 10-15 reps per set. Deadlifts in place of ham curls every other week.
Thurs: Chest/Bi ( Isolation movements) Same set and rep scheme as monday)
Friday: Back/tris ( Isolation movements and same set/rep scheme as tuesday)
Sat: light legs/ heavy shoulder( 6 supersets of ham curls and leg extensions 15-25 reps and 12 sets of shoulder exercises 10-15 reps.
These is just a guideline, I may do more or less depending on what I feel is needed for that day. The supplements I use are
Preworkout: 5 grams creatine mono, 1 gr agmatine sulfate, 3 grams citrulline malate, 3 grams beta alanine, 200 mg caffiene, 500 mg taurine, 60 mg dmaa
intraworkout: bcaa 10 gr, 1.5 grams beta alanine
post workout : elite labs 100 iso protein
I'm just about to start cutting. I'm currently running around or slightly above maintenance. I'll post my macros and calorie intake once I start my cut and have been going for a week or so. Today is a rest day so no workout to post just thought I'd get this started. I'm gonna get my bf % tested in the next week or so as well . Well hope you all enjoy following a long, if you have any constructive criticism or advice through out my log feel free to chime in. I always like to try new things and see how my body responds to it, as long as it's not obviously uneducated advice. Have a good week everybody
Mon: Chest/ Bi ( focus on compound movements) at least 3 exercises per body part 8-12 reps per set.
Tue: Back/tris ( same focus and goal as chest/bi)
Wed: heavy Legs- light shoulders - At least 8 sets of squats 12-15 reps per set + 6 sets of ham curls 10-15. 2 shoulder excerces 4 sets each 10-15 reps per set. Deadlifts in place of ham curls every other week.
Thurs: Chest/Bi ( Isolation movements) Same set and rep scheme as monday)
Friday: Back/tris ( Isolation movements and same set/rep scheme as tuesday)
Sat: light legs/ heavy shoulder( 6 supersets of ham curls and leg extensions 15-25 reps and 12 sets of shoulder exercises 10-15 reps.
These is just a guideline, I may do more or less depending on what I feel is needed for that day. The supplements I use are
Preworkout: 5 grams creatine mono, 1 gr agmatine sulfate, 3 grams citrulline malate, 3 grams beta alanine, 200 mg caffiene, 500 mg taurine, 60 mg dmaa
intraworkout: bcaa 10 gr, 1.5 grams beta alanine
post workout : elite labs 100 iso protein
I'm just about to start cutting. I'm currently running around or slightly above maintenance. I'll post my macros and calorie intake once I start my cut and have been going for a week or so. Today is a rest day so no workout to post just thought I'd get this started. I'm gonna get my bf % tested in the next week or so as well . Well hope you all enjoy following a long, if you have any constructive criticism or advice through out my log feel free to chime in. I always like to try new things and see how my body responds to it, as long as it's not obviously uneducated advice. Have a good week everybody
