Renegade69
Member
- Sep 11, 2010
- 45
- 1
It's that time again...I will be running this to bring me into spring. I officially started on 3/13/11. I will try and provide daily updates, or at least every other day. Diet will Consist of 4000 calories ever day, CLEAN.
Week 1-8 625mg TPP/wk
Week 1-8 450mg NPP/wk
Week 1-5 50mg Winny/ed
Week 5-10 500iu's HCG/ 2x wk
TPP 225mg (1.5cc) 3x per week = 675mg EW total
NPP 150mg (1 cc) 3x per week = 450mg EW total
Monday -
TPP/NPP 2.5 cc together in one pin into left thigh
Wednesday -
TPP/NPP 2.5cc together in one pin into right thigh
Friday -
TPP 1.5cc into right delt
NPP 1 cc into left delt
Post Cycle Therapy is as follows:
Week 1-2 Clomid / Nolvadex 100mg / 40mg ED
Week 2-4 Clomid / Nolvadex 50mg / 20mg ED
Diet is as follows:
Meal 1 7:45AM
Meal 2 9:30AM
Meal 3 12PM
Meal 4 2:30PM
Meal 5 5:30PM
Meal 6 7:30PM
Meal 7 9:30PM
Meal 8 11:30PM
Water Intake: 1.5+ Gallons/Day
Training is as follows:
DAY ONE *AM* - CALVES, ABS, DELTS
CALVES:
STANDING CALF MACHINE RAISES 3x12-15
SEATED CALF PRESS 3x12-15
ABS: (SUPERSETTED)
HANGING KNEE RAISES 2XMR
BENCH CRUNCHES 2XMR
STANDING BAR TWISTS 3-5 MINUTES
DELTS:
LIGHT DB LATERAL RAISES 3X15 LPS
SEATED DB PRESS 4X8-10
SINGLE ARM LATERAL RAISES 4X8-10
SEATED PRESS BEHIND NECK 3X10-12
DAY ONE *PM* - QUADS, CALVES, BICEPS
LEGS:
THIGH EXTENSION 5X12-15
SQUATS 5X15,12,12,10,15
LEG PRESS OR HACK SQUAT 5X15,12,12,10,15
SHORT REST THEN
LUNGES 3-4 SETS,GOOD FORM
DAY TWO *AM* - CALVES, ABS, BICEPS
CALVES:
STANDING CALF MACHINE RAISES 3x12-15
SEATED CALF PRESS 3x12-15
ABS: (SUPERSETTED)
HANGING KNEE RAISES 2XMR
BENCH CRUNCHES 2XMR
STANDING BAR TWISTS 3-5 MINUTES
BICEPS:
DB CONCENTRATION CURLS 4X8-10 OFF KNEE
PREACHER CURLS 5X10-12 MACHINE OR BAR
SEATED ALT. DB CURLS 4X8-10
SINGLE ARM PREACHER CURLS 4X10-12
BEHIND BACK WRIST CURLS 3 SETS
DAY TWO *PM* - CHEST, HAMMIES
CHEST:
FLAT DB FLYES 4X12-15 LPS
SLIGHT INCLINE DB PRESS 5X10-12
FLAT BENCH PRESS 5X8-10 HEAVY/G.FORM
INCLINE DB FLYES 5X8-10 FULL STRETCH 170 DEGREES
HAMSTRINGS:
STIFF LEGGED DEADS 4X8-10 HEAVY/G.FORM
OFF BOX
LEG CURLS 5X8-10 HIPS DOWN!
STRETCHHHHHHHHH
DAY THREE *AM* - CALVES, ABS, TRICEPS
TRICEPS:
DB FRENCH PRESS 4X12-15
TRICEP PUSHDOWNS 5X10-12 SUPER HARD
PRONE TRICEP PRESS 5X8-10 G.FORM/FOREHEAD
DB KICKBACKS 4X8-10
DAY THREE *PM* - BACK, REAR DELTS
BACK:
LAT PULLDOWNS TO FRONT 5X10-12 G.FORM
DB SINGLE ARM ROWS 4X8-10 SUPER HEAVY
LAT PULLDOWNS TO BACK 4X10-12 FULL STRETCH
BASE ROW PULLEY 5X8-10
REAR DELTS:
BENT OVER FLYES 4X8-10
REVERSE UPRIGHT ROWS 4X8-10
Days 4,5,6 will be a repeat of 1-3.
The idea behind this is for maximum hypertrophy and maximum rest. GET SOME!
Week 1-8 625mg TPP/wk
Week 1-8 450mg NPP/wk
Week 1-5 50mg Winny/ed
Week 5-10 500iu's HCG/ 2x wk
TPP 225mg (1.5cc) 3x per week = 675mg EW total
NPP 150mg (1 cc) 3x per week = 450mg EW total
Monday -
TPP/NPP 2.5 cc together in one pin into left thigh
Wednesday -
TPP/NPP 2.5cc together in one pin into right thigh
Friday -
TPP 1.5cc into right delt
NPP 1 cc into left delt
Post Cycle Therapy is as follows:
Week 1-2 Clomid / Nolvadex 100mg / 40mg ED
Week 2-4 Clomid / Nolvadex 50mg / 20mg ED
Diet is as follows:
Meal 1 7:45AM
Meal 2 9:30AM
Meal 3 12PM
Meal 4 2:30PM
Meal 5 5:30PM
Meal 6 7:30PM
Meal 7 9:30PM
Meal 8 11:30PM
Water Intake: 1.5+ Gallons/Day
Training is as follows:
DAY ONE *AM* - CALVES, ABS, DELTS
CALVES:
STANDING CALF MACHINE RAISES 3x12-15
SEATED CALF PRESS 3x12-15
ABS: (SUPERSETTED)
HANGING KNEE RAISES 2XMR
BENCH CRUNCHES 2XMR
STANDING BAR TWISTS 3-5 MINUTES
DELTS:
LIGHT DB LATERAL RAISES 3X15 LPS
SEATED DB PRESS 4X8-10
SINGLE ARM LATERAL RAISES 4X8-10
SEATED PRESS BEHIND NECK 3X10-12
DAY ONE *PM* - QUADS, CALVES, BICEPS
LEGS:
THIGH EXTENSION 5X12-15
SQUATS 5X15,12,12,10,15
LEG PRESS OR HACK SQUAT 5X15,12,12,10,15
SHORT REST THEN
LUNGES 3-4 SETS,GOOD FORM
DAY TWO *AM* - CALVES, ABS, BICEPS
CALVES:
STANDING CALF MACHINE RAISES 3x12-15
SEATED CALF PRESS 3x12-15
ABS: (SUPERSETTED)
HANGING KNEE RAISES 2XMR
BENCH CRUNCHES 2XMR
STANDING BAR TWISTS 3-5 MINUTES
BICEPS:
DB CONCENTRATION CURLS 4X8-10 OFF KNEE
PREACHER CURLS 5X10-12 MACHINE OR BAR
SEATED ALT. DB CURLS 4X8-10
SINGLE ARM PREACHER CURLS 4X10-12
BEHIND BACK WRIST CURLS 3 SETS
DAY TWO *PM* - CHEST, HAMMIES
CHEST:
FLAT DB FLYES 4X12-15 LPS
SLIGHT INCLINE DB PRESS 5X10-12
FLAT BENCH PRESS 5X8-10 HEAVY/G.FORM
INCLINE DB FLYES 5X8-10 FULL STRETCH 170 DEGREES
HAMSTRINGS:
STIFF LEGGED DEADS 4X8-10 HEAVY/G.FORM
OFF BOX
LEG CURLS 5X8-10 HIPS DOWN!
STRETCHHHHHHHHH
DAY THREE *AM* - CALVES, ABS, TRICEPS
TRICEPS:
DB FRENCH PRESS 4X12-15
TRICEP PUSHDOWNS 5X10-12 SUPER HARD
PRONE TRICEP PRESS 5X8-10 G.FORM/FOREHEAD
DB KICKBACKS 4X8-10
DAY THREE *PM* - BACK, REAR DELTS
BACK:
LAT PULLDOWNS TO FRONT 5X10-12 G.FORM
DB SINGLE ARM ROWS 4X8-10 SUPER HEAVY
LAT PULLDOWNS TO BACK 4X10-12 FULL STRETCH
BASE ROW PULLEY 5X8-10
REAR DELTS:
BENT OVER FLYES 4X8-10
REVERSE UPRIGHT ROWS 4X8-10
Days 4,5,6 will be a repeat of 1-3.
The idea behind this is for maximum hypertrophy and maximum rest. GET SOME!
Last edited: