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whiteknight39
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will be following the progress..... 
Short1's Road to the USA's. The "Quest to get my bum lean" thread.
- Thread starter the-short-one
- Start date
T
The Shadow
Guest
Ok......TRAINING FOR NEXT WEEK:
All Rep Ranges Will Be 6-8 Reps....all Tut Will Be 4 - No Pauses On Anything
MONDAY Chest
Super Set:
incline Flyes(no Pause) With Incline Db Presses
4 Sets Of 6-8(4 Tut) On Both Exercises
Follow With 3 Sets Of Flat Db Press - 3 Sets Of 6-8 (4 Tut)
Follow with 3 sets of 10-12 chest press machine.....using the closest grip possible
Back
Superset:
pullovers With Seated Cable Rows(narrow Saddle Grip)
4 Sets Of 6-8(4 Tut)
Follow With 3 Sets Of Weight Assisted Chins 3 Sets Of 6-8(4 Tut)
Follow with 3 sets of Modified rear laterals 3 sets of 10-12
Legs
Superset:
leg Extensions With Walking Db Lunges
4 Sets Of 6-8(4 Tut)
stiff Deadlifts With Seated Leg Curls
4 Sets Of 6-8(4tut)
Follow With 2 Sets Of Hack Squats - Feet Wide And Toes Pointed Out 6-8 Reps(4 Tut)
Finish with 3 sets of walking lunges -DEEP strides - 10-12 strides PER leg
Shoulders
Superset
seated Side Laterals And Seated Db Presses
4 Sets Of 6-8(4 Tut)
Followed By 3 Sets Of Front Plate Raises - Both Hands 25 Pound Plate 6-8(4 Tut) - If That Is Too Easy - Increase Tut To 6 On Each Rep
Followed By 3 Sets 10-12 of machine press....widest grip possible
Arms
Superset
incline Curls With Standing Db Curls(both Arms At Same Time)
4 Sets Of 6-8(4 Tut)
nose Breakers(elbows Facing Back At An Angle - Not Up And Down - This Will Require Less Weight) With Close Grip Bench
4 Sets Of 6-8(4 Tut)
concentration(90 Degree) Curls And Db Kickbacks
3 Sets 6-8 (4 Tut)
We are easing back into heavier training via the use of supersets......the week after, we will begin some specific bodypart specialization routine for lateral delts, quad sweep, ham sweep etc...all the groups that optimize symmetry.
CARDIO
HIIT for 30 minutes AM Monday-Friday.....Treadmill on incline.......use the highest incline setting for the recovery....then lower and speed up for the intense portions.
Supplementaton:
Use the same meals plans from this week(which is actually the same a 2-3 weeks before the last show) and usual arsenal of supps(cee etc).
Var - 7.5 mg per day
npp - same as previously
Winny - 3 mg per day
Hgh - bump to 2 iu per day
......we will also add in EQ in 2-3 weeks.
We will continue to drop both the Adex AND t3 at 12.5 mcg per week until off of both of them
Drop the clen completely next week(starting on Monday).
ECA stack to 3x per day.
All Rep Ranges Will Be 6-8 Reps....all Tut Will Be 4 - No Pauses On Anything
MONDAY Chest
Super Set:
incline Flyes(no Pause) With Incline Db Presses
4 Sets Of 6-8(4 Tut) On Both Exercises
Follow With 3 Sets Of Flat Db Press - 3 Sets Of 6-8 (4 Tut)
Follow with 3 sets of 10-12 chest press machine.....using the closest grip possible
Back
Superset:
pullovers With Seated Cable Rows(narrow Saddle Grip)
4 Sets Of 6-8(4 Tut)
Follow With 3 Sets Of Weight Assisted Chins 3 Sets Of 6-8(4 Tut)
Follow with 3 sets of Modified rear laterals 3 sets of 10-12
Legs
Superset:
leg Extensions With Walking Db Lunges
4 Sets Of 6-8(4 Tut)
stiff Deadlifts With Seated Leg Curls
4 Sets Of 6-8(4tut)
Follow With 2 Sets Of Hack Squats - Feet Wide And Toes Pointed Out 6-8 Reps(4 Tut)
Finish with 3 sets of walking lunges -DEEP strides - 10-12 strides PER leg
Shoulders
Superset
seated Side Laterals And Seated Db Presses
4 Sets Of 6-8(4 Tut)
Followed By 3 Sets Of Front Plate Raises - Both Hands 25 Pound Plate 6-8(4 Tut) - If That Is Too Easy - Increase Tut To 6 On Each Rep
Followed By 3 Sets 10-12 of machine press....widest grip possible
Arms
Superset
incline Curls With Standing Db Curls(both Arms At Same Time)
4 Sets Of 6-8(4 Tut)
nose Breakers(elbows Facing Back At An Angle - Not Up And Down - This Will Require Less Weight) With Close Grip Bench
4 Sets Of 6-8(4 Tut)
concentration(90 Degree) Curls And Db Kickbacks
3 Sets 6-8 (4 Tut)
We are easing back into heavier training via the use of supersets......the week after, we will begin some specific bodypart specialization routine for lateral delts, quad sweep, ham sweep etc...all the groups that optimize symmetry.
CARDIO
HIIT for 30 minutes AM Monday-Friday.....Treadmill on incline.......use the highest incline setting for the recovery....then lower and speed up for the intense portions.
Supplementaton:
Use the same meals plans from this week(which is actually the same a 2-3 weeks before the last show) and usual arsenal of supps(cee etc).
Var - 7.5 mg per day
npp - same as previously
Winny - 3 mg per day
Hgh - bump to 2 iu per day
......we will also add in EQ in 2-3 weeks.
We will continue to drop both the Adex AND t3 at 12.5 mcg per week until off of both of them
Drop the clen completely next week(starting on Monday).
ECA stack to 3x per day.
oh, boy! I'm ready to get back to training.
LOL I was thinking the same thing except my whole body*Bunny* said:
Great split
lol - you guys made me go back and look it over a little closer. I know this might make me seem a bit "off" but I'm looking forward to being sore. 
I like muscle pain (the 'good' kind) - it tells me I'm doing things right.
I like muscle pain (the 'good' kind) - it tells me I'm doing things right.
It is not off at all I was proud to puke well squating this sport makes us all a littlethe-short-one said:lol - you guys made me go back and look it over a little closer. I know this might make me seem a bit "off" but I'm looking forward to being sore.
I like muscle pain (the 'good' kind) - it tells me I'm doing things right.
blut wump said:Oh, my. Round 2.
Yay! Round 2.
I'm seriously thinking abourt buying a treadmill for my house. It would be SO much easier to roll out of bed and get on the thing in the AM.
As soon as my son finishes school in Prescott, he'll be here permanently (yay!) and going to the gym in the early morning will become a problem. Anyone know a good treadmill that doesn't cost the same as a new car? I'm thinking Toyota instead of Mercedes.
thanks.
