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Ok bros here I go on this for the next year.
This from RJ, my good bro that set this all up.
This log will be a duplicate from over at my other place so all my good bros here can be in on it too.
Frankenstein project
This from RJ, my good bro that set this all up.
This log will be a duplicate from over at my other place so all my good bros here can be in on it too.
Frankenstein project
OK, I'm gonna start this thread and we will just add to it as we go. We will post any specifics you want, except diet specifics. That is how 3J makes his money, so thats not fair to him. We can talk about types of diet (carb cycle, keto, etc) but not specifics about what they eat.
The two guys doing this are zedhed and johnny blaze. I want you guys to post up your current stats with some pictures. Just do it here. I want front, back, both sides. All relaxed. wear a pair of boxer briefs. No big shorts or shirts of course. you don't have to wear panties, just something we can see all of your muscle as it is now. I want all pics going forward to be the same.
Alright, here is the workout/cardio plan:
Mon - Legs
Tues - Chest/Biceps
Wed - Off
Thurs - Back
Friday - Delts/Triceps
Sat/Sun - Off
rep range will be 8-12 on everything. no more than 2 minutes rest between each set. heavy as possible with good form. Big 3 must be incorporated, all the other stuff they can do on their own or i can help you with individually. Warmup sets don't count. I also want you to rotate your big 3 choices each week. so like this:
Leg day - week 1 - back squats week 2 - front squats
Chest day - Week 1 - Flat BB Week 2 - Incline BB
Back day - Week 1 - Deads Week 2 - Rack deads
Like i said, anything else you normally do is fine, but stay away from the
shit please. We aren't doing this so you can increase your tricep pushdown strength. Zed i know you workout at home and are limited with some stuff, so just do what you like after you do the big three. I just want you guys staying in those rep ranges and going as heavy as possible while maintaining good form. This project is about body recomp, so getting stronger is not the main goal. But being a pussy won't help you out here either.
No cardio for the first 4 weeks. After 4 weeks, start with 30mins PWO. Simple treadmill work. no more than 3.2 mph at a 5 degree incline.
After 8 weeks we'll look at you guys and change as needed per person.
OK, 3J is working on your diets. Get you pics and stats and shit up. Don't worry about BF% unless you know it for sure. We can get more of an idea from the pics.
Here we go boys.
The two guys doing this are zedhed and johnny blaze. I want you guys to post up your current stats with some pictures. Just do it here. I want front, back, both sides. All relaxed. wear a pair of boxer briefs. No big shorts or shirts of course. you don't have to wear panties, just something we can see all of your muscle as it is now. I want all pics going forward to be the same.
Alright, here is the workout/cardio plan:
Mon - Legs
Tues - Chest/Biceps
Wed - Off
Thurs - Back
Friday - Delts/Triceps
Sat/Sun - Off
rep range will be 8-12 on everything. no more than 2 minutes rest between each set. heavy as possible with good form. Big 3 must be incorporated, all the other stuff they can do on their own or i can help you with individually. Warmup sets don't count. I also want you to rotate your big 3 choices each week. so like this:
Leg day - week 1 - back squats week 2 - front squats
Chest day - Week 1 - Flat BB Week 2 - Incline BB
Back day - Week 1 - Deads Week 2 - Rack deads
Like i said, anything else you normally do is fine, but stay away from the
No cardio for the first 4 weeks. After 4 weeks, start with 30mins PWO. Simple treadmill work. no more than 3.2 mph at a 5 degree incline.
After 8 weeks we'll look at you guys and change as needed per person.
OK, 3J is working on your diets. Get you pics and stats and shit up. Don't worry about BF% unless you know it for sure. We can get more of an idea from the pics.
Here we go boys.
