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gymjunkie09
New member
what's this copetition with radar I'm reading about? 
Frankenstein Project by Zed
- Thread starter zedhed
- Start date
what's this copetition with radar I'm reading about?
Lol! It started in a thread in the ladies' section, Zed & Radar seem to be in there a lot these days, chatting about make up and shoes, as you do, lol! Peeps started posting progress pics and I believe Radar challenged Zed to see who could get the best 6-pack in XX- weeks... Also Radar told of how he got abused by nurses in hospital! Quite a funny thread really....
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johnnyrockit8665
New member
Looks like you're gonna hold it down until then! I am sure it will be worth the wait!
RADAR
Well-known member
Yeah! It was all in fun just to get Zed Super motivated,but i don't want to get in the way of his training ,He's comming along just fine,and i have no doubt that he will be sporting a 6 pack one of these days (I forgot to tell Zed Budweiser is my favorite)
Actually the hospital thingy really happened.
Lol, I kinda figured it wasn't that serious..
Yep, I'm sure he will soon enough, the difference between his recent pics and the first ones he put up on his old thread are massive. Looks like he puffed his pecs up with a bicycle pump! I don't have a 6-pack, I've got a party seven! Lol!
(this, in case you don't know what I'm on about! http://www.cannyscot.com/WatneysP7150.jpg )
I believe you about the hospital thing. Honestly thought it was quite funny... you didn't seem traumatised by it!
And Finally I begin.
as for the workout, start with this:
Legs
Leg Curls - medium weight - 3 sets of 15-20
SLDLs or BB lunges - 3 sets of 8-12
Squats (alternate front and back each week) - 4 sets of 8-12
Leg Press - 3 sets 8-12
Chest/Bis
Flat BB - 4 sets 8-12
Incline BB - 3 sets 8-12 (each week start with the other. So week 1 start with flat, next week start with incline, changing the number of sets each time)
Dips - 4 sets 15
Wide grip BB Curls - 4 sets 8-12
Hammer Curls or Seated DB Preacher curls - 3 sets 10
Off day
Back
Deads or Racks (alternate each week) - 4 sets 8-12
BB rows - 3 sets 8-12
DB pullovers - 3 sets 10
close grip lat pulldowns (reverse grip) - 3 sets 8-12 (zed, just do wide grips chins since you don't have a pulldown station)
Delts/Tris
Side Laterals - 5 sets 10-15
Rear Delts - 5 sets 10-15
Tri Pushdown - 4 sets 10 (this is to warm the elbows [zed just do DB kickbacks with a lighter weight])
CG Bench - 4 sets 10
Off
Off
if you feel the need to do abs, do them whenever. but if you are going big with the big 3 your core work should be enough. abs are all about diet. calves do as you see fit.
Thats it. Please don't do more or less. stay heavy as you can with good form. believe me, you won't need more if you are going max out with weight and intensity. don't be pussies. you don't get many chances to do cycles like this. lol
I will have you do some oddball stuff every so often for legs and back.
All good on the workout except Leg Press. I workout at home so dont access to one. Im sure RJ will come up with something else for me to do tho.
as for the workout, start with this:
Legs
Leg Curls - medium weight - 3 sets of 15-20
SLDLs or BB lunges - 3 sets of 8-12
Squats (alternate front and back each week) - 4 sets of 8-12
Leg Press - 3 sets 8-12
Chest/Bis
Flat BB - 4 sets 8-12
Incline BB - 3 sets 8-12 (each week start with the other. So week 1 start with flat, next week start with incline, changing the number of sets each time)
Dips - 4 sets 15
Wide grip BB Curls - 4 sets 8-12
Hammer Curls or Seated DB Preacher curls - 3 sets 10
Off day
Back
Deads or Racks (alternate each week) - 4 sets 8-12
BB rows - 3 sets 8-12
DB pullovers - 3 sets 10
close grip lat pulldowns (reverse grip) - 3 sets 8-12 (zed, just do wide grips chins since you don't have a pulldown station)
Delts/Tris
Side Laterals - 5 sets 10-15
Rear Delts - 5 sets 10-15
Tri Pushdown - 4 sets 10 (this is to warm the elbows [zed just do DB kickbacks with a lighter weight])
CG Bench - 4 sets 10
Off
Off
if you feel the need to do abs, do them whenever. but if you are going big with the big 3 your core work should be enough. abs are all about diet. calves do as you see fit.
Thats it. Please don't do more or less. stay heavy as you can with good form. believe me, you won't need more if you are going max out with weight and intensity. don't be pussies. you don't get many chances to do cycles like this. lol
I will have you do some oddball stuff every so often for legs and back.
All good on the workout except Leg Press. I workout at home so dont access to one. Im sure RJ will come up with something else for me to do tho.
Work 1
1/15/13
Legs
Work sets only.
Single leg Let Curl
1x20@25,
2x15@35
SLDL
1x12@185
2x12@205
Bk Squat
3x8@205.
Notes
Leg curls slow and deliberate.
Squats knees griping so did not do the full 4 sets. However I do feel confident that I will get the full number of sets and reps next leg session.
Will post injections later.
Waiting for alternate on Leg Press . Got the alt.....RJ said to do 5 total sets of squats...KILLA!
Injections Post Workout,
5 IUs GH
100 mg Test P
1250 mg Test E
600 mg Deca
50mg Arol that is supposed to be Dbol. Will switch this 1/17.
1/15/13
Legs
Work sets only.
Single leg Let Curl
1x20@25,
2x15@35
SLDL
1x12@185
2x12@205
Bk Squat
3x8@205.
Notes
Leg curls slow and deliberate.
Squats knees griping so did not do the full 4 sets. However I do feel confident that I will get the full number of sets and reps next leg session.
Will post injections later.
Waiting for alternate on Leg Press . Got the alt.....RJ said to do 5 total sets of squats...KILLA!
Injections Post Workout,
5 IUs GH
100 mg Test P
1250 mg Test E
600 mg Deca
50mg Arol that is supposed to be Dbol. Will switch this 1/17.
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Good to see yo've got your workout routine now, UNO more cruising in limbo you can kill it proper now! Nice on the SLDL! 205 lbs! That's just over 93 kg!! I hurt my back doing them once and I'm scared to do them now. 
I hurt my back doing them once and I'm scared to do them now. Similar threads
