Just thought I would do a log of training. If you have suggestions I would love to hear them. Here is some current stats.
BF:13% (just showing signs of a six)
Training Length: 3yrs steady --trained when 23 for few but stopped.
Prior Injuries: Bicep tendon partial tear. Disk issue in spin. Torn tendon in knee.
Goal: 220 shreded
Work out to be completed in 50-70 mins.
Pullups narrow stance palm in 3 x 8
Squats 3 X 8 - 10 reps @ 225 lbs
Leg Extensions 1 X 8 - 10 reps @ 570 lbs
Leg Curls 1 X 8 - 10 reps 200 lbs
Barbell Pullovers 1 X 8 - 10 reps 100lbs
Military Press 1 X 8 - 10 reps 50 lbs
Seated Rows 1 X 8 - 10 reps 170lbs
Bench Press 1 X 8 - 10 reps 225 lbs
Barbell Precher Curls 1 X 8 - 10 reps 70lbs last is neg rep
DB curls 1 X 8 - 10 reps @ 40 lbs
Tricep Extensions 1 X 8 - 10 reps 80 lbs
Cable Pulldowns 1 X 8 - 10 reps @ 180 lbs
Weighted Dips 1 X 8 - 10 reps
Calf Raises 1 X 8 - 12 reps
Romain Chair Lifts - 3 X 20 reps SuperSet with
Dips 3 x 8
Food intake is 3 squares a day along with mass gainer shakes x 3.
Shakes consist of:
Protien 57g (blend of egg whey isolates and casien)
Each serving contains
BCAA (branched chained amino acids)
Aspartic Acid 6106mg
Glutamic Acid 9380mg
Mulitivitamin in the morning. Omega-3 fish oils at bed time with ZMA.
Tribulus stack x 3 ED …2 before workout.
Bulgarian Tribulus Terrestis 500mg 45% (Furostanol
Horny Goat Weed (Epimeduim Leaf Extract) 350mgs
Muira Puama (Ptchopetalum Olacoides) 225mgs
Red Ginseng(Panax) 200mgs
Avena Sativa (Oat extract) 150mgs
People around me have noticed a difference in my body compostion. Even had a Dr accuse me of taking AAS. Which to this point I have not done. Still researching it. I feel great. I am getting a little OCD about the gym some people think. But I tend to disagree. I am just a little more into it than other people.
I recently switched to a GYM and not a health club with social rats. Seems like there is more serious training going on here then my old gym.