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not for 6 weeks
Lumberjacks 12 weeks of mayhem supported by needto and supps
- Thread starter Peterlumberjack
- Start date
adding in need2slin and econtrol this weekend.
naw, i bought that at the beginning, i've been side lining it.
Dont have a target bf% other than <10%. I had 2 bf tests done at the beginning and both had me around 18%. Thats 25lbs of fat or roughly 87,500 calories or 972.2 a day below maintenance.
Dont have a target bf% other than <10%. I had 2 bf tests done at the beginning and both had me around 18%. Thats 25lbs of fat or roughly 87,500 calories or 972.2 a day below maintenance.
no, the diet adjusted down to 2400 or 400 below maintenance, still need to burn 500 on average. No problems, so far. That 2800 is to maintain size if in a coma.
So now im starting in a deficit.
That was total task over 12 weeks. Using gear to to minimize loosing muscle. But my calculations have me actually gaining muscle throughout this so far. My lbm has increased by 9lbs.
This week, my workouts havent suffered too much. They are taking a little bit longer and my percentage gain decreased. I will start to take a pre-workout to increase intensity. My plan is to increase volume and maintain strength. If i have to, i will split volume between two workouts and increase frequency starting to combine muscle groups. again.
So now im starting in a deficit.
That was total task over 12 weeks. Using gear to to minimize loosing muscle. But my calculations have me actually gaining muscle throughout this so far. My lbm has increased by 9lbs.
This week, my workouts havent suffered too much. They are taking a little bit longer and my percentage gain decreased. I will start to take a pre-workout to increase intensity. My plan is to increase volume and maintain strength. If i have to, i will split volume between two workouts and increase frequency starting to combine muscle groups. again.
back
bent over row
wu 135 * 15
185 * 10
185* 10
185 * 10
185 * 10
185 * 10
185 * 10
185 * 10
185 * 10
185 * 10
185 * 10
185 * 10
30 sec rest on these
bw wide grip pull up
bw * 10
bw * 10
bw * 10
bw * 10
bw * 10
bw * 10
bw * 10
bw * 10
bw * 10
bw * 10
30sec rest on these
seated 2 hand narrow cable row
160 * 25
160 * 25
180 * 15
200 * 12
240 * 9
wide grip cable pull down
220 * 15
230 * 12
240 * 10
250 * 9
close grip pulldown
180 * 15
180 * 15
180 * 12
180 * 12
bent over row
wu 135 * 15
185 * 10
185* 10
185 * 10
185 * 10
185 * 10
185 * 10
185 * 10
185 * 10
185 * 10
185 * 10
185 * 10
30 sec rest on these
bw wide grip pull up
bw * 10
bw * 10
bw * 10
bw * 10
bw * 10
bw * 10
bw * 10
bw * 10
bw * 10
bw * 10
30sec rest on these
seated 2 hand narrow cable row
160 * 25
160 * 25
180 * 15
200 * 12
240 * 9
wide grip cable pull down
220 * 15
230 * 12
240 * 10
250 * 9
close grip pulldown
180 * 15
180 * 15
180 * 12
180 * 12
intense grappling for an hour today.
tedtodd
New member
chest
incline
wu 135 * 25
225 * 10
225 * 10
225 * 10
225 * 10
225 * 9
225 * 8
225 * 7
225 * 7
225 * 6
225 * 6
1 min rest between sets
flat bench
135 * 25
185 * 20
205 * 20
225 * 15
1 min rest, i really flexed these, most sets were taking 20-30 seconds
incline fly
35 * 25
40 * 25
45 * 20
55 * 15
65 * 12
again, lots of flexing on these, short rest
single arm flat db press
70 * 12
70 * 12
70 * 12
cable, decline emphasis
70 * 12
70 * 12
70 * 12
burnt 600 cals fasted today, lifted 9 hrs later.
incline
wu 135 * 25
225 * 10
225 * 10
225 * 10
225 * 10
225 * 9
225 * 8
225 * 7
225 * 7
225 * 6
225 * 6
1 min rest between sets
flat bench
135 * 25
185 * 20
205 * 20
225 * 15
1 min rest, i really flexed these, most sets were taking 20-30 seconds
incline fly
35 * 25
40 * 25
45 * 20
55 * 15
65 * 12
again, lots of flexing on these, short rest
single arm flat db press
70 * 12
70 * 12
70 * 12
cable, decline emphasis
70 * 12
70 * 12
70 * 12
burnt 600 cals fasted today, lifted 9 hrs later.
