I havn't been updating my journal as of late this is for afew reasons.. One of them because I havn't been training.. lol..
... Anyway after a 8 week break, I'm getting back on the sceen! Thank god!Stats atm:
80k
11% bf
Supprisingly I've lost a lil bit of bf since the end of october, however going through pct with little to relatively no training / loss of appetite I've managed to loose 5kg of what is mostly muscle, rather worying but I know I will regain it quickly afew weeks into regeim eating and training.
Training will be as follows;
Mon- off
Teu - chest / delts
Wed - off
Thu - legs
Fri - arms
Sat - off
Sun - back / rear delts
Workout details - these will be adjusted over time, but will stay the same for first 8 weeks. I've thought for afew weeks about this combo and am fairly sure I will grow the best I ever have off a routine, It just looks/feels really good to me
chest / delts
Seated DB rest paused
Incline DB - rest paused
Smyth Press - strait set and static
Flat Bench - strait set and static
Side lats 7*10 - constant tention and squeeze
legs
Calves leg press raises - 1*20 - 20 secons tut per rep, I like 10-0-10-0
Back Squat - 1*8/1*4 heavier/1*20 with 40k off the 4rep just completed
RDL - Rest paused
leg extention 7*10 - constant tention and squeeze
Rotary calve 7*10 - constant tention and squeeze
Arms
Cgbp - Rest paused
Close ez Preacher curl - Rest paused
Decline Skulls - straight set and static
Incline Db curls - straight set and static
Rope pull downs 7*10 - constant tention and squeeze
V bar curls 7*10 - constant tention and squeeze
back / rear delts
Rack lockouts below knee 1*6/1*4 heavier / Possibly an iso hold at top of last rep.
Weighted Chins - Rest pasused
DB rows - straight set rest paused
Seated rear raises - rest paused
Rear calble raises 7*10 - constant tention and squeeze
All sessions will be followed by the appropriate DC stretches.
Diet
4000 kcal around a 45c/20f/35p split
Supplements
I will be getting some reloaded very soon (2 weeks aprx) as its flipping amazing and combining it with a dose off cee, caffeine and tyrosine which will do the job pre workout.
Other supps include;
milk and whey
oats
bcaa - dosed 20g pre and post workout
dextrose - (with slin)
fish oils - ten per day
Drugs
I will be running insulin as a standalone pwo or morning of training days only as it does help dramaticly with fullness. I do have limited experience with it. I feel sticking with it for a while (like anything) is where u see results my ex training partner has been using it for around 6 months now and we both feel its lead to him making and keeping alot of gains while off cycle hes 6" 220lb at 18 years old.. Cunt is the word
Goals
-Reach 200 lb!!!
-Seated db press the 40's for 5
- OHP press 100k
- 40k verticle pull (at 30k *7 last session, I would like 40*5)
- 160*2 bench (next cycle is can see this easily)
- 3*bw deadlift
I've wanted 200lb for a damb long time and needs to be done! Fat ass or not, I do not care looolz
Any ideas and improvements are very welcome lads
Ther it is.. May the muscle beef building commense!!
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