5'7 180lbs prob about 17-19% bf Endomorph. Last cycle bulked up a little to much. Been training for about 5 years now. Was wondering if some of you more experienced guys could critique what I put together.
9
7:30 wake up, 3-4 scoops xtend (bcaas&glutamine) adrena lean fat burner, olio
8:00 30-40 min fasted cardio
9:00 4 egg whites, 1 whole egg, 3 slices turkey bacon,2 slices wheat bread
12:00 can of tuna on wheat (1 adrena lean,1 olio)
12:30 preworkout 3-4 scoop xtend
1:00 Workout
2:30 (post workout) protein shake w/ skim milk, gatorade
5:00 6-8 oz grilled chick, 2 cups broccoli, salad with 1tbl evoo
8:00 greek yogurt, 1oz nutrition almonds
11:30 protein in water, 2 tbl all natural peanut butter
Cals: 2,095 pro: 241 carbs: 110 fat 73
46%pro/21%carb/33%fat
Training:
Monday:
db chest press- 12,10,8,6
incline db- 12,10,8,6
incline flyes- 12,10,8
weighted dips- 12,10,8,8
upper and lower crossovers- 15,12,10
abs- 3 sets 25 reps of knee raises, weighted crunches, oblique crunches
Tuesday:
Deadlift- 12,10,8,6
lat pulldown- 12,10,8,6
cable row- 12,10,8,6
one arm db row- 10,8,8
straight arm lat- 12,10,10,10
Wednesday:
db military press-12,10,8,6
front raises-12,10,8
lat side raises-12,10,8
bent lat raises-12,10,8
upright rows-10,8,8
shrugs- 10,10,10,10
Thursday:
squats-12,10,8,6
lunges-3x 10each leg
leg extension-12,10,8
leg curl-12,10,8
leg press-12,10,8,6
Friday:
straight-arm bb curl- 12,10,8,6
close grib bench-12,10,8,6
preacher curls-10,8,8,6
tricep ext- 10,8,8,6
db hammer curls-10,8,8
pushdown-12,10,8,8
db concentration curls-10,10,10
cable kickbacks-10,10,10
dips- 3x failure
cable curl-3x failure
abs: same
9
7:30 wake up, 3-4 scoops xtend (bcaas&glutamine) adrena lean fat burner, olio
8:00 30-40 min fasted cardio
9:00 4 egg whites, 1 whole egg, 3 slices turkey bacon,2 slices wheat bread
12:00 can of tuna on wheat (1 adrena lean,1 olio)
12:30 preworkout 3-4 scoop xtend
1:00 Workout
2:30 (post workout) protein shake w/ skim milk, gatorade
5:00 6-8 oz grilled chick, 2 cups broccoli, salad with 1tbl evoo
8:00 greek yogurt, 1oz nutrition almonds
11:30 protein in water, 2 tbl all natural peanut butter
Cals: 2,095 pro: 241 carbs: 110 fat 73
46%pro/21%carb/33%fat
Training:
Monday:
db chest press- 12,10,8,6
incline db- 12,10,8,6
incline flyes- 12,10,8
weighted dips- 12,10,8,8
upper and lower crossovers- 15,12,10
abs- 3 sets 25 reps of knee raises, weighted crunches, oblique crunches
Tuesday:
Deadlift- 12,10,8,6
lat pulldown- 12,10,8,6
cable row- 12,10,8,6
one arm db row- 10,8,8
straight arm lat- 12,10,10,10
Wednesday:
db military press-12,10,8,6
front raises-12,10,8
lat side raises-12,10,8
bent lat raises-12,10,8
upright rows-10,8,8
shrugs- 10,10,10,10
Thursday:
squats-12,10,8,6
lunges-3x 10each leg
leg extension-12,10,8
leg curl-12,10,8
leg press-12,10,8,6
Friday:
straight-arm bb curl- 12,10,8,6
close grib bench-12,10,8,6
preacher curls-10,8,8,6
tricep ext- 10,8,8,6
db hammer curls-10,8,8
pushdown-12,10,8,8
db concentration curls-10,10,10
cable kickbacks-10,10,10
dips- 3x failure
cable curl-3x failure
abs: same