I've also now added BCAA Stack into the mix, now, as well... So, we have a nice steady flood of Aminos, Sterols, Flavones, and Sterones is what this basically amounts to... Plus the re-introduction of creatine and 100g more carbs into my system, to help amplify all the gains from my rebound from the contest prep... So, I'm doubling the daily dose of M-Stak and adding the normal 3 doses of Iso-Stack for the Sterones and Flavones... Regular dose of Natural Sterol Complex, for the Sterol side of the house...
I've also now added BCAA Stack into the mix, now, as well... So, we have a nice steady flood of Aminos, Sterols, Flavones, and Sterones is what this basically amounts to... Plus the re-introduction of creatine and 100g more carbs into my system, to help amplify all the gains from my rebound from the contest prep... So, I'm doubling the daily dose of M-Stak and adding the normal 3 doses of Iso-Stack for the Sterones and Flavones... Regular dose of Natural Sterol Complex, for the Sterol side of the house...
I assume it's the brand new Natural Sterol Mr. Dead?
I'm not a scientist. Nor am I a leading expert on toothpaste though I find the thought strangely appealing.
"This great journey begins with a step... Even if that step is nothing more than learning how to hold on..."
Chest
Hammer Strength Incline BP:
2 sets of 15 at 110
Incline DB BP:
2 sets of 15 at 45 per side
Wide grip Hammer Strength BP:
2 working sets of 15 at 200 (Did 3 warm-up sets, of varied weights...)
Cable Crossover:
1 set of 12 at 60 "
1 set of 12 at 80 "
Decline DB Press:
2 sets of 12 at 55
Decline Hammer Strength BP:
1 set of 13 at 180
1 set of 12 at 240
1 set of 6 at 270
Pec Deck:
1 set of 12 at 145
1 set of 12 at 160
1 set of 6 at 195
(Dropsets to failure at 10-15 reps...)
30 min on the step-mill
These were basically just the working sets that were listed... I'm a big fan of high volume training...
Db Rows:
1 set of 15 with a 60lb DB
1 set of 15 with a 65 lb DB
1 set of 8 with a 70 lb DB
Wide grip pull-downs
3 sets of 21's at 165 (Held the contraction for 2 count, each rep...)
Hammer Strength rows:
2 sets of 15 at 100 per side
Close grip pull downs:
2 sets of 15 at 160 (Held contraction for 2 count, each rep...)
Seated rows:
2 sets of 15 at 140 (Held contraction for 2 count, each rep...)
Underhand BOR's
1 set of 15 at 100
1 set of 12 at 130
(Dropset to failure...)
Delts, abs, cardio...
Delts:
Hammer Strength Shoulder Press:
1 set of 15 at 65 per side
1 set of 12 at 80 per side
Side laterals:
20 lb each side
2 sets of 15
Reverse cable crossovers:
2 sets of 10 at 50 per side
Reverse Pec Deck:
2 sets of 15 at 115
Seated press
2 sets of 15 at 90
Seated lateral machine
2 sets of 12 at 90 (Plus drop sets to failure, minimum of 15 reps...)
Hammer strength apparatus that I use for shrugs, now...
2 sets of 40 at 100
DB Shrugs
1 set of 15 at 75 lbs per side
1 set of 12 at 90 lbs per side (Plus, drop sets to failure, minimum of 15 reps...)
Abs:
3 sets of 30 crunches (Contraction held for 2 count...)
3 sets of hanging leg raises
3 sets of 20 of the oblique machine at 50
10 sets of Planks (1 min 20 sec holds)
bi's, tri's, and forearms... Trained with dd2inxs and excessive endorphins...
Bi's:
Incline DB curls:
2 sets of 12 at 35
Preacher curls:
2 sets of 12 at 70
High Cable Curls:
2 sets of 15 at 50 (Held contraction on final reps)
Barbell Curls:
3 sets of 21's at 50 lbs
1 set of 21's at 60...
Cable Hammer Curls:
2 sets of 15 at 80 (Then drop sets to failure, minimum 12 reps...)
Tri's:
Hammer strength dip apparatus:
1 set of 10 at 210
1 set 0f 12 at 260
Rope Press downs:
2 sets of 15 at 90
1 handed "D" Ring press downs:
2 sets of 15 at 50 per side
"V" Bar Press downs:
2 sets of 15 at 150 (Dropsets to failure, minimum 12 reps...)
Forearms:
4 sets of 15 on the Nautilus Super Forearm Machine at 70 lbs (60 for reverse wrist curls...)
(4 sets each of pronation, supination, wrist curls, reverse wrist curls, and grip squeeze...)
30 min step mill
The past week has seen me fill out a bit more... Energy, appetite, and thirst are all running high... This week should really give me a much better idea as to how this will go... Had an 8 pound gain, last week, and body fat was at 12.3%...
bi's, tri's, and forearms... Trained with dd2inxs and excessive endorphins...
Bi's:
Incline DB curls:
2 sets of 12 at 35
Preacher curls:
2 sets of 12 at 70
High Cable Curls:
2 sets of 15 at 50 (Held contraction on final reps)
Barbell Curls:
3 sets of 21's at 50 lbs
1 set of 21's at 60...
Cable Hammer Curls:
2 sets of 15 at 80 (Then drop sets to failure, minimum 12 reps...)
Tri's:
Hammer strength dip apparatus:
1 set of 10 at 210
1 set 0f 12 at 260
Rope Press downs:
2 sets of 15 at 90
1 handed "D" Ring press downs:
2 sets of 15 at 50 per side
"V" Bar Press downs:
2 sets of 15 at 150 (Dropsets to failure, minimum 12 reps...)
Forearms:
4 sets of 15 on the Nautilus Super Forearm Machine at 70 lbs (60 for reverse wrist curls...)
(4 sets each of pronation, supination, wrist curls, reverse wrist curls, and grip squeeze...)
30 min step mill
Nice arm session man. Cant wait till I can get back in there and try and play catch up to you!
-Only the dead have seen the end of WAR-
-You Only Have The Rights You Are Willing To Fight For-