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Drew's road back:training for the NPC-Jersey Shore 5/14

drew

drew

Senior Member
Dec 3, 2010
178
11
#1
So I have been slacking big time these last couple months.
I even started a cycle and just stopped mid way through because I could not train or diet like I should be while on.
So currently I off just cruising at 125mg of Lexcium test enanthate a week.
My plan is to get back on a schedule starting the first of February and be in top shape for the NPC show I wish to compete in.
I figure another 6-8 weeks of cruising on what Im doing now then blast enanthate/equipoise at 750/600mg a week for 9 weeks dropping the enanthate and adding test prop masteron prop and tren ace all Lexcium Pharmaceuticals for the final 7 weeks.
But I want to concentrate on my training which will look something like this and I will keep a progress log with pictures.

DAY 1
LEGS
BARBELL SQUAT 3 X 5=225LBS
BARBELL WALKING LUNGES 3 X 5=135LBS
LEG CURL(alt legs) 3 X 5

SHOULDERS
SEATED SHOULDER PRESS 3 X 5=225LBS
DB DOUBLE SIDE RAISES 3 X 5=40LBS
TRI-ROPE FACE PULLS 3 X5=50LBS
DB FRONT RAISE(HITLERS) 3 X 5=35LBS
SEATED REVERSE FLYS HEAD DOWN 3 X 5

ABBS
HANGING LEG RAISES 3 X FAILURE
KNEEING TRI-ROPE CRUNCHES 3 X FAILURE

CALF RAISES 3 X FAILURE


DAY 2
CHEST
BARBELL INCLINE 3 X 5 225LBS
BARBELL DECLINE 3 X 5 265LBS
DB FLAT BENCH FLYS FEET UP 3 X 5 60LBS
PUSH-UP FEET ON SWISS BALL 3X FAILURE
CABLE CROSSOVERS 3 X10 45LBS

BACK
LAT PULL DOWNS(palms away) 3 X 7 265LBS
SMITH BENT ROWS 3 X 5 225LBS
CABLE SEATED ROWS 3 X 5 265LBS
SHRUGS 3 X FAILURE

ABBS
V-UP 3 X FAILURE
BICYCLE CRUNCHES 3 X FAILURE
D-RING KNEELING PULLDOWNS(obloquies)FAILURE

DAY 3
LEGS
DEADLIFT 3 X 3 365LBS
JEFFERSON SQUATS 3 X 3 265LBS
DB WALKING SIDE LUNGES 3 X 3 50LBS
BARBELL FRONT SQUAT 3 X 3 165LBS

SHOULDERS
HAMMER SHOULDER PRESS 3 X 5 270LBS
SEATED DOUBLE SIDE RAISE 3 X 5 45LBS
STANDING PUSH-PRESS 3 X 5 165LBS
CABLE FACE PULLS 3 X 5 45LBS

ARMS
STANDING EASYBAR CURLS 3 X 3 80LBS
HAMMER CURLS 3 X 3 45LBS
TRI-ROPE PULL DOWNS 3 X 3 85LBS
STANDING KICK BACKS EACH ARM 3X3 45LBS

ABBS
STANDING TRI-ROPE PULL OVER CRUNCHES 3 X FAILURE
LAYING LEG UPS 3 X 5 FAILURE

SEATED CALF RAISES 3 X FAILURE

DAY 4
OFF
CARDIO


DAY 5
CHEST
FLAT BENCH 3 X 5 265LBS
DB FLYS ON SWISS BALL 3 X 5 45LBS
HAMMER INCLINE 3 X 5 305LBS
CABLE LOW FLYS 3 X 5 45LBS

BACK
HIGH ROWS 3 X 5 265LBS
SEATED ROWS 3 X 5 265LBS
DB SINGLE ARM BENT ROWS 3 X 5 95LBS
DB PULL OVERS 3 X 5 85LBS

ABBS
FEET UP RUSSIAN TWIST W/25LBS MED BALL 3 X FAILURE
HANGING LEG UPS 3 X FAILURE


DAY 6
REST


DAY 7-PROGRESSIVE OVERLOAD
DB OVER HEAD SQUAT 1 X 30 45LBS DB'S
STANDING BI CURLS(SUPINATING) 1 X 30 25LBS
DEAD LIFT 1 X 30 155LBS
LAYING ON BENCH TRI-ROPE EXTENSIONS 1 X 30 DROP SET
DIPS 1 X 30 BODY WEIGHT
STANDING CABLE CHEST PRESS 1 X 30 45LBS
BURPEE'S 1 X 30

I will update accordingly,I dont plan on starting this work out for another 2 weeks so please feel free to comment or question.
The basis of this work out is to shock the body and stimulate hypertophy by working to opposing MG which is very unconventional compared to your tipical splits of back and bi ,chest and tri.
__________________
 
drew

drew

Senior Member
Dec 3, 2010
178
11
#2
I know this is unconventional and high volume but my body responds well to it.
And the opposing muscle groups working them together is some thing I took from Arnolds training.
This is really to just prime my body and shock the CNS and get my body into hypertrophy state.After about 4-5 weeks of this training i will drop the volume and start a more classic 5x5 high intensity program.

As for what compounds i will be running ATM I am cruising at a TRT dose of enanthate.I wil up the mg to 750mg weekly adding EQ at 600mg and 8 weeks out drop the enanthate switch to prop add tren ace and keep the eq.
I am open for suggestions with this cycle so please feel free to add you 2. cents
Drew
 
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