jandj0821
VIP Member
- Jul 7, 2011
- 2,333
- 196
Sunday 9/18
Currently coming off a 12 week Flood & Destroy routine , and it did exactly what it said… Destroy me!!! Getting ready to go back on 5/3/1 Sunday, Monday Wednesday and Thursday. My first week is a super easy Deload type week trying to let some of my joints and muscles recover. Anyone looking for a change and a chance to totally liquidate your muscles I challenge you to the F & D routine. It will surely wipe up and humble you to no end. Not sure where to set my maxes this time since the F&D program. I know they have jumped and I will prbably be doing some reverse band bench & squats untill I figure out my numbers. Tomorrow I will be hitting deads. Normaly Would be doing squats but I need a few more days to rest a knee and will probably go at 50% this week on legs with good deep stretching.
Chest
Flat Bench 2 70% 1RM
Warm up
FB BAR X 25
FB 135 X 10
FB 225 X 10
Working sets 3 second pause at top and bottom
FB 285 X 5
FB 285 X 5
FB 285 X 5
FB 285 X 5
FB 285 X 5
Ran for 5 min on tread mill @ 6mph and left the building.
Current Stats
276 pnds
6 foot
15 -16% BF
Taking IML
Flex,Ultramale rx, Halo Extreme, Advance cycle support.
.
Currently on week 6 of cycle
Currently coming off a 12 week Flood & Destroy routine , and it did exactly what it said… Destroy me!!! Getting ready to go back on 5/3/1 Sunday, Monday Wednesday and Thursday. My first week is a super easy Deload type week trying to let some of my joints and muscles recover. Anyone looking for a change and a chance to totally liquidate your muscles I challenge you to the F & D routine. It will surely wipe up and humble you to no end. Not sure where to set my maxes this time since the F&D program. I know they have jumped and I will prbably be doing some reverse band bench & squats untill I figure out my numbers. Tomorrow I will be hitting deads. Normaly Would be doing squats but I need a few more days to rest a knee and will probably go at 50% this week on legs with good deep stretching.
Chest
Flat Bench 2 70% 1RM
Warm up
FB BAR X 25
FB 135 X 10
FB 225 X 10
Working sets 3 second pause at top and bottom
FB 285 X 5
FB 285 X 5
FB 285 X 5
FB 285 X 5
FB 285 X 5
Ran for 5 min on tread mill @ 6mph and left the building.
Current Stats
276 pnds
6 foot
15 -16% BF
Taking IML
Flex,Ultramale rx, Halo Extreme, Advance cycle support.
.
Currently on week 6 of cycle