T Nation

My Experiment

My goal is to go from 185 to 180 in two weeks and get a 6 pack. Ill include before/after pictures from my camera phone if anyone cares, they will be poor quality however.

I will be experimenting with a certain lifting program/supplement regime.

The supplements I will be taking are
HOT-ROX Extreme about 0-2,
Zinc 50-100 mg,
potassium 250mg,
magnesium 250mg,
fish oil 5-10g,
flax seed oil 10-15g,
general multi vite.
chromium picolinate 400mcg
betaine hydrocholoride during protein intense meals,
20-30g BCAAs
and I am trying 10-20 grams L-arginine a day.

My workouts will look something like this
Complex 1. 3 sets
bench press-6rep
dumbell press- 12 rep
benchpress- bar

“complex 2” 1 set
Tabata with the leg press.

dumbell seated shoulder press

15 reps at X sets.
See below.

Complex 3. 3 sets
Face pulls-6rep
Pull ups-6rep
chest pulls-12rep

Crunches 3 sets 6-10 reps

Leg lifts (to work Psoas muscle)3 sets 6-10 reps.

Thursday, repeat Monday
Friday repeat Tuesday

Special notes
Squat: I can’t do them in my gym, there is no power rack or any other safe way to do them.

Deadlift: my current goal is 450lbs, so I calculate how many reps at what weight it takes to get to 450. The last weight I used was 305lbs, and it took 15 reps, I did 4, 3, 3, 2, 1, 1, 1, I plan on reducing the number of sets over time, till I have it down to 3 sets, then I will increase weight and increase sets. So next time I will do something like 4, 4, 3, 2, 1, 1. Ect.

Due to demands in school, I can’t do much in the way of calorie restriction during the week, I need my energy. So starting every wed, I will do low carb. dieting ending it sunday.

Finally my diet is sufficient with plenty of protein at 180-300g a day.

Can’t do squats you say? Check out this thread

I don’t believe you mentioned nutrition or kcal intake.
edit: i just saw at the end. However, what type of diet are you planning to use?

maintenance for me is about 3000-4000 a day, dropping to 2000-2500 a day during low carb times, generic low card. Mostly vegetables, eggs, meat, using peanuts as a snack.