Haha whats up my fellow weight slayers. Ive been meaning to make a thread but im not really an attention seeker type so never got around to it. Ok so heres whats going on now..
1: 5 omega eggs (1/2 cup oats 3oz strawberries)
2: 1.5 tbsp natural peanut butter 2slice eziekel bread and zero carb isopure shake 2 scoops
3: 7oz chicken breast 2oz almonds 3/4 cup brown rice organic
4: same as meal 2
5: 7oz top round steak. Handfull of spiniach, 1tbsp olive oil and apple cider vinegar. 5oz organic sweet potatoe.
6: 5 omega eggs
Incline DB Press- 4 sets of 8 reps ? every rep get a good stretch at the bottom, and drive up and flex for 1 second.
Decline Smith Bench ? 3 sets of 10 reps ? every pause on your chest then drive up to lockout. After those 3 sets, keep the same weight for a 4th set and do 8 reps, then drop the weight a bit and do 8 more (a drop set).
Wide Grip Bench press ? 3 sets of 12 reps ? touch and go ? don?t lockout
Seated Db laterals - 4 sets of 8 reps go up to shoulder level and return under control. I personally like using wrist straps for these. You can cheat a bit on these ? go moderately heavy.
Reverse pec dec for rear delts ? one big drop set ? 30 reps, then drop a bit of weight and do 25 reps, drop a bit more and do 20 reps, again for a final 15 reps. Then rest about 2 minutes and do 1 heavy set of 8 reps.
Smith Machine Front Press ? 4 sets of 10 reps ? flex every rep for 1 second at the top
Bar Pushdowns: 4 sets: 15, 12, 10, 8 reps (pyramid up in weight) flex hard on every rep. Rest about 45 seconds between sets. Use a straight bar and bring it up to your forehead on every rep (you?ll have to lean forward about 45 degress or so).
Incline Skullcrushers ? 3 sets of 10 reps ? get a good stretch on these
Close Grip pushups (for triceps) ? 2 sets to failure with bodyweight.
Seated Rows with a close grip ? 4 sets pyramiding up: 12, 10, 8, 6 reps Squeeze at contraction for 1 second on every rep.
Chest Supported Rows ? 3 sets of 12 reps ? keep your elbows OUT (not tucked into your sides). These hit the rhomboids hard.
Dumbbell Pullovers ? 3 sets of 15 reps
Barbell Shrugs ? 2 sets of 20 reps. Squeeze every rep at the top for 2 seconds.
Good mornings ? use strict form ? these hit the hams and glutes a bit too. Slow and controlled reps ? pyramid up in weight ? 20 reps, 15 reps, 12 reps.
Stretch: hang with a 50# plate in a dip belt. Strap in to a pullup bar and hang as long as you can. Tell me the weight and minutes / seconds you get.
Dumbbell curls ? 4 sets of 8 reps, 3 second negatives every rep ? keep palms up the whole time.
Superset with Machine curls: 8 reps, squeeze hard at every contraction
Ez-bar Reverse Curls ? 2 sets of 20 reps. Bring these up to your chin on at least the first 15 reps.
Squats ? with 3-second descents on every rep. Pyramid up ? 1 set of 12 reps, then 10 reps, then 8 reps.
Hack Squats ? feet high and wide ? go all the way down and only come about Â¾ of the way up. Do 2 sets of 12 reps, then a drop set of 12 reps, then 8 reps, then drop a second time and do a final 8 reps (that?s one big drop set ? 12,8,8).
Seated Leg Curls ? 4 sets: 12 reps, 10 rep, 8 reps, then a drop set at the end where you use the 12 rep weight but you do 8 reps, then drop 2 plates and do 6 reps, then drop another 2 plates and do 25 partials out of the bottom position (where your legs are straight).
Standing Calf Raises on Smitch Machine (stand on aerobic step or similar) ? 5 sets of 20 reps with 60 seconds rest between each.
Seated Calf Raises ? 2 sets of 6 reps -hold stretched position for a 3 count of one before starting next rep. 1 minute rest between sets
Ill also throw in dropsets here and there and even extra exercises. Strength is still going up so it hasnt been a problem.
10 weeks out right now and will be adding tren a, mast p, winni, proviron at 8 weeks out and dropping the eq around 8 to 6 weeks out. Ill also be adding in halo at 2 weeks out.
So all in all, not really THAT much gear in my opinion. Most ive ever used though.
Cardio has been bumped to 45min a day fasted.
Shelby has been slowly cutting my carbs and today is day 5 with virtually no carbs besides what i get from the peanut butter and almonds, so yeah its starting to get a little rough but its just the beginning.
I really appreciate the interest yogi and whoever else wants to follow. Ask me anything. Im sure i left a few things out.