Ha about the same, good shit bro.
I weighed out 248 last night but fluctuate to 250 throughout the week. Im implementing a decent amoutn of cardio during this bulk though. So that I can take in more calories and lose bf while adding muscle mass better.
Ill fb msg you the supp because its not Biotest and its frowned upon in this establishment to talk about non Biotest supps lol.
has fst-7 made your muscles all bubbly n stuff yet?
[quote]Ct. Rockula wrote:
has fst-7 made your muscles all bubbly n stuff yet?[/quote]
yeah it did, especially for the arms, theyve gotten bigger already lol. Theyre closing in on 18 but leaner then last time, i think ill have to weigh like 270 to have 19s though 
pretty much every single muscle has improved except calves because i dont train them that often
What lifts are you using for your fst-7
I was thinking maybe
biceps: cable curls
Triceps: rope ext
Hammys: seated hammy curl
Quads: let ext
Deltoids: rear delt fly machien
Pectorals: pec dec
Lats: reverese grip lat pull down
[quote]Achilles of war wrote:
What lifts are you using for your fst-7
I was thinking maybe
biceps: cable curls
Triceps: rope ext
Hammys: seated hammy curl
Quads: let ext
Deltoids: rear delt fly machien
Pectorals: pec dec
Lats: reverese grip lat pull down
[/quote]
i think a pullover type exercise is recomended for lats, i use rope pullovers, for delts i do fst 7 for rear delts and lateral delts, using flys for both, everything else u put i do the same so far
Cool, well I might give it a try. Looks like it would be nice and give a good pump.
[quote]Achilles of war wrote:
Cool, well I might give it a try. Looks like it would be nice and give a good pump.[/quote]
youll deffinitely like it man, im going to use it often now
i always change my training every 3 weeks though so starting tomorrow ill be doing different things, less volume
So the new plan has less volume
Day 1
Barbell flat/decline bench press, sets of 3-5
Incline Bench, sets of 8
Overhead rope extensions sets of 10
straight bar pushdowns sets of 15
Machine Preacher curls sets of 10
Straight cable curls sets of 15
Day 2
barbell shoulder press sets of 5
Db laterals sets of 10
close neutral pulldowns sets of 10
Hammer strength rows sets of 8
rope pullovers sets of 15
Day 3
Good Mornings sets of 5
Back squats speed sets of 3
Lying leg curls sets of 15
leg extensions sets of 15
calf extensions, sets of 20
Day 4
repeat
[quote]Blackaggar wrote:
So the new plan has less volume
Day 1
Barbell flat/decline bench press, sets of 3-5
Incline Bench, sets of 8
Overhead rope extensions sets of 10
straight bar pushdowns sets of 15
Machine Preacher curls sets of 10
Straight cable curls sets of 15
Day 2
barbell shoulder press sets of 5
Db laterals sets of 10
close neutral pulldowns sets of 10
Hammer strength rows sets of 8
rope pullovers sets of 15
Day 3
Good Mornings sets of 5
Back squats speed sets of 3
Lying leg curls sets of 15
leg extensions sets of 15
calf extensions, sets of 20
Day 4
repeat[/quote]
so you’ll be doing this for 3 weeks
[quote]spar4tee wrote:
[quote]Blackaggar wrote:
So the new plan has less volume
Day 1
Barbell flat/decline bench press, sets of 3-5
Incline Bench, sets of 8
Overhead rope extensions sets of 10
straight bar pushdowns sets of 15
Machine Preacher curls sets of 10
Straight cable curls sets of 15
Day 2
barbell shoulder press sets of 5
Db laterals sets of 10
close neutral pulldowns sets of 10
Hammer strength rows sets of 8
rope pullovers sets of 15
Day 3
Good Mornings sets of 5
Back squats speed sets of 3
Lying leg curls sets of 15
leg extensions sets of 15
calf extensions, sets of 20
Day 4
repeat[/quote]
so you’ll be doing this for 3 weeks[/quote]
yeah man more or less, i get good results if i switch between high volume, moderate volume, low volume high instensity, strength etc
and i decided i really should need more then 5000 cals right now, im in too much of a rush and will add fat so im slowing it down, thisl be easier to tolerate
5000 calories
morning
1 scoop mutant mass
1 cup oatmeal
1 cup almond milk
1 cup egg whites
1 scoop whey
3 whole eggs
1 tbsp peanut butter
95g protein, 105g carb 31g fat
meal 2
1 box pasta
cream of mushroom soup
2 scoops whey
1 tbsp peanut butter
90g protein, 150g carb, 15g fat
post training
4 scoops mutant mass
56g protein 180g carb, 36g fat
dinner
2 chicken burger
1 hamburgers
60g protein 108g carb 64g fat
before bed
2 scoop whey
1 tbsp peanut butter
4 fish oil
30g protein, 10g fat
totals
protein: 355g
carbs: 550g
fats: 155
daily calories: 5015
Changed my mind, i want to bring out my shoulders, traps and arms right now so my attention will be to those groups i might change how i train them every 3 weeks or cycles to continue my gains
this is how im thinking right now
traps
barbell overhead shrugs
wide grip upright rows
cable upright rows
wide barbell shrugs
dumbbell shrugs
arms
dips
machine curl
overhead extensions
spider curl
pjr pullovers
straight bar curls
striahgt bar pushdowns
shoulders
standing shoulder press
laterals
rear delt flys
HS shoulder press
legs
leg extensions
lying leg curls
calf extensions
chest and back
Decline bench press
Incline bench press
lat pulldowns
HS high rows
repeat
If you want to bring up shoulders, IMO I think you could handle a little more volume… At least I know I can, especially when delts are being trained alone. Maybe add in some fun super/tri set, or some partials, or more rear delt work? Idk. Just an observation. Besides that, looks good.
Go forth and get hyooje.
[quote]bugeishaAD wrote:
If you want to bring up shoulders, IMO I think you could handle a little more volume… At least I know I can, especially when delts are being trained alone. Maybe add in some fun super/tri set, or some partials, or more rear delt work? Idk. Just an observation. Besides that, looks good.
Go forth and get hyooje.[/quote]
EDIT
Standing OHP
standing laterals
standing rear flys
seated front, lateral, rear delt raises giant set 5 rounds
Traps today
Barbel overhead shrugs
barx8
95x8
135x8
155x8
185x8
225x8
Wide grip bb upright rows
95x8
135x8
155x8
185x8
Wide grip Rack pulls
135x5
225x5
315x5
405x5
Marshall shrugs
1ppsx8
2ppsx8
3ppsx8
HS machine shrug
2ppsx10
3ppsx10
4ppsx10
5ppsx10
dumbbell shrugs
100x8
100x8
100x8
voyer shrugs
120x8
150x8
190x8
Lol
Every possible shrug variation today
[quote]Ct. Rockula wrote:
Lol
Every possible shrug variation today [/quote]
nope, no narrow grip upright rows!!!
Wait…why you scrapping fst7?
[quote]Ct. Rockula wrote:
Wait…why you scrapping fst7?[/quote]
im not scrapping it but i dont do programs longer then 3 cycles to 3 weeks
I havent been able to eat much the last few days because ive been sick, been able to hold down food today but havent ate as much
1 scoop mutant mass
1 scoop whey
3 whole eggs
1 cup egg whites
1 cup oatmeal
90g protein, 110g carbs, 42g fat
thennn
1 chicken burger
2 hamburgers
60g protein 108g carb 64g fat
tried to eat some pasta but didnt want it so my dog bulked that down like a champ
cals so far… 2450ish
just ate pizza
2000 cals
if i have a decent sized shake before bed then this day wasnt a waste at all 