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noob need help
- Thread starter sek3o1
- Start date
for chest day ill do
3 sets of bench pyrimiding up first set 12 then as i go heavier i go to 8 but it's not to say if i can get 13 or so i will do it.
3 sets of incline bench same as above
3 sets of close grip bench.
then ill do a burn set on the bowflex ( fly's)
(the other incline regular and close grip bench i do with free weights)
for tri's
3 sets of skull crusher's sometimes ill do 20 reps or so i like to mix up the rep range on these depending on how sore the elbows are
3 sets of rope push down's ( all alternate between rope and v handle)
then ill do 3 sets of bench dips or regular dip's to failure.
for bi's
i do a total of 9 sets and i mix these up i use only free weights for them.
legs i like to do front and regular squats.
i usually hit them with a total of 18-20 sets. i work the quads and ham same day diff time's. one in morn one at night and i alt each week.
i do stiff leg deads, laying leg curls and extensions.
for the back i use a array of exc i hit every part and give it 20 working sets.
for the deltoids i do 12 sets a mix of presses and laterals.
the traps i work out 3 times a week with shurgs and upright rows...9 sets total each day i trian them.
3 sets of bench pyrimiding up first set 12 then as i go heavier i go to 8 but it's not to say if i can get 13 or so i will do it.
3 sets of incline bench same as above
3 sets of close grip bench.
then ill do a burn set on the bowflex ( fly's)
(the other incline regular and close grip bench i do with free weights)
for tri's
3 sets of skull crusher's sometimes ill do 20 reps or so i like to mix up the rep range on these depending on how sore the elbows are
3 sets of rope push down's ( all alternate between rope and v handle)
then ill do 3 sets of bench dips or regular dip's to failure.
for bi's
i do a total of 9 sets and i mix these up i use only free weights for them.
legs i like to do front and regular squats.
i usually hit them with a total of 18-20 sets. i work the quads and ham same day diff time's. one in morn one at night and i alt each week.
i do stiff leg deads, laying leg curls and extensions.
for the back i use a array of exc i hit every part and give it 20 working sets.
for the deltoids i do 12 sets a mix of presses and laterals.
the traps i work out 3 times a week with shurgs and upright rows...9 sets total each day i trian them.
i train like this always i haven't had a cold in over 2 years. I train five days a week 3 on 2 off then 2 on.......i never really counted cals
i wake up usually 4 am for work..... so ill have 6 egg whites and a cup of oatmeal.
at 7 am ill have a protien shake......for lunch which is at 9 i'll generally have 8 oz of steak or lobster with salad and half sweet potato..
when i get off of work i drink a pre carb/ protien mixture.
then b4 i go to bed i usually eat some chicken.
i also take cretine,bcaa's,mutli vitimin,essential fatty acids, glutamine, fish oil and l-arginine.
my gf's mom is a doctor so i get this all in the brand name of pure supposibly its the best stuff u can get bar none.
i wake up usually 4 am for work..... so ill have 6 egg whites and a cup of oatmeal.
at 7 am ill have a protien shake......for lunch which is at 9 i'll generally have 8 oz of steak or lobster with salad and half sweet potato..
when i get off of work i drink a pre carb/ protien mixture.
then b4 i go to bed i usually eat some chicken.
i also take cretine,bcaa's,mutli vitimin,essential fatty acids, glutamine, fish oil and l-arginine.
my gf's mom is a doctor so i get this all in the brand name of pure supposibly its the best stuff u can get bar none.
sek3o1 said:
Well counting your cals there, ballpark estimate, I would be surprised if you are getting 2000-2500 calories a day (this is a very high estimate) and maybe 25% or more of this is liquid. They are clean cals but you need to eat a helluva lot more. Your training is not that bad I think the big opportunity area is your diet.
We're similar, I'm 23, 195, 13% bf naturally. However I took the last 2 years off because of life/love/pursuit of happiness. In my younger days, I read a lot about AAS and even considered doing a cycle, saw my doctor and had my T levels checked and the whole works. Tests came back that I was in the upper high range for T levels. I even dabbled with Androgel for a month or two and didn't really get anything out of it but some puffy nips! You should also be in this range because you're practically at the physical peak of your life.
The bottom line is you don't need to do a cycle man that will just f*** up your whole life at this point. Right now I am eating about 4,000 clean cals roughly/day and losing fat so you need to EAT!!! You can make as much gains in your current state (lots of GH, natural testosterone WITHOUT NEEDING TO CYCLE) as a lot of middle aged guys who are taking test for HRT.
Definetly not flaming you bro just saying I know exactly where you come from. Read read read about diet, save that roid money and spend it on food. Try a 3x5 or a 5x5 routine and bump your cals! This is a marathon and there are no shortcuts.
eddymerckx said:
Sek-c sek-c modddd
sek3o1 said:
Yeah I'm not saying you gotta get up to that, I'm probably burning more maintenance cals than you... but I don't really do much cardio aside from walking everywhere in town and the occasional morning or afternoon sprints. The rest is just heavy lifting.
The trick is to eat even small meals every 2-3 hours. There is a ton of info on this in the diet forum. With your hard training you could probably blow up a couple pounds real quick just getting the diet laced up.
