05/01/13
Weight: 222
Bodyfat %: 4.29
Lbs fat: 9.52
Lean lbs: 212.48
Skinfold measurements (mm)
Umbilicus: 5 mm
Chest: 4 mm
Thigh: 9 mm
Suprailiac: 4mm
Lower Back: 9 mm
Muscle circumference (in)
Arms: 17 7/16
Chest: 46 11/16
Legs: 26 12/16
Calves: 16 5/16
Waist: Am: 33 8/16, Pm: 34 12/16
I did Legs yesterday, was up studying for finals all night and only got two hours of sleep had a very shitty session everything was hurting… anyways here’s what I did
Squats:
barx10
135x10
225x8
315x5
Leg Press:
Bands+2ppsx10
Bands+4ppsx11
Leg extensions:
240x9
Leg curls:
130x9
Stiff Legged Deadlift:
315x6
Standing Calf Raises:
240x11
Seated Calf raises
250x10
And Chest/shoulder/tris on monday
Bench Press:
275x5
Decline Bench:
225x8
Incline Flyes:
50x10
50x9
HS Press for shoulders:
3ppsx5
Lateral Raises:
45x9
Rear Delt Flyes:
170x8
Pushdowns:
110x4 (elbow felt extremely shitty)
Overhead DB Extensions:
100x7
mm
I’ll post new pics every month or every two weeks depending on if changes are noticeable or not and will log my workouts. If anyone has any comments on any body part I could bring up I’d like hear what you have to say
Yep lack of sleep will kill a workout fast!! I have been getting about 4 or 5 hours but after wards I usually take a good 3 hour nap with my daughter LOL Good luck on them finals!!
Myself…Very interested in your program. Question: are you using plazma and/or indigo? What does your supplement and diet routine look like?
[quote]wildcat37 wrote:
Myself…Very interested in your program. Question: are you using plazma and/or indigo? What does your supplement and diet routine look like?[/quote]
I’m using both plazma and indigo right now as well as biotests MAG-10 and curcumin. I feel indigo REALLY helped me bring my blood sugar down and thus improved my insulin sensitivity, and plazma works amazingly well at keeping the size on you when you’re dieting. Other than that I just use a protein blend, drink eggwhites take animal pack although I always forget, fish oil, Biotest’s curcumin at 8caps a day and that’s pretty much it.
I’m using both plazma and indigo right now. I feel indigo REALLY helped me bring my blood sugar down and thus improved my insulin sensitivity, and plazma works amazingly well at keeping the size on you when you’re dieting. Other than that I just use a protein blend, drink eggwhites take animal pack although I always forget, fish oil, Biotest’s curcumin at 8caps a day and that’s pretty much it.[/quote]
Training wise I had the following split:
Mondays: Chest(4 exercises)/front delt(front raise and a press)/side delt( one or two movements)
Tuesdays: Quads (4 exercises)/ Calves (3 exercises)
Wednesdays: Arms (3 for each)/ abs (I just did anything)
Thursdays: Back(4-6 movements)/side delt (1-2 movements)/ rear delt(2 movements)
Fridays: Hamstrings (4 movements + adductor machine + abductor machine)/calves (three movements)
Saturdays: Same as wednesday
regarding what exercises and rep ranges, I’d just do whatever I felt like doing that day sometimes I’d ramp to a heavy set sometimes I’d do forced reps, drop sets, sometimes I’d keep the weight steady and do 8+ sets in an exercise, just keeping it fun and interesting.
This was made to improve weakpoints the most I could
I only did calves this way for the last month and had been doing them 4-5 times a week before that
Right now it looks like this
Monday: Chest/Shoulders/Tris
Bench Press
Decline press
DB flyes
HS press for shoulder
lateral raises
rear delt flyes
tri pushdowns
tri overhead db extensions
after the session I’ll do a few sets of pushdowns and then overhead tri extensions with my left arm only since my left tri is noticeably smaller than my right
Wednesdays: Legs/Calves
Squats
Leg press
leg extensions
hamstring curls
Stiff legged deadlifts
Standing calf raises
Seated calf raises
Fridays: Back/Bis/abs
Lat pulldowns
Bent over rows
deadlifts
shrugs
Db curls
Preacher curls
Abs (just anything)
Here I just ramp up to a heavy set for each exercise and go to failure and then move on. In and out. Focus is on beating the logbook every week.
I will wait a couple weeks before adding in calves on fridays so that they can recover a bit since I’ve been killing them this year
Diet:
For cutting I just waited till I was hungry, then I waited like 30 min and had a meal with at least 50 gr of protein a combination of carbs and fats that would satiate me (I see carbs and fat kind of interchangeable in the way that if one goes up the other one goes down and vice versa). And 2 scoops plazma+2 scoops glycofuse intraworkout and 2 scoops MAG-10 + 2 scoops glycofuse post workout. I didn’t count calories and went by feel but started around 4,000 and worked down to 2,800
Now I’m gonna gain some weight so the diet is similar except I just eat whatever I feel like eating and get in at least 400 gr protein a day.
Hope that helps!
are you doing a show? you look real good
I would say work on Lower body (quads, hams, calves) real hard to help balance out the physique a little better.
Let me start by saying, you look pretty damn good. But 4.29% bodyfat? You need to check that again.
Ill be following.
[quote]audiogarden1 wrote:
Let me start by saying, you look pretty damn good. But 4.29% bodyfat? You need to check that again.
Ill be following.[/quote]
Thanks bro and I agree with you, I said in another thread that was BS but that’s what the Jackson Pollock formula gives as the percentage, I’m also holding a loooot of water right now so that also blurs the lines a lot. I just use it as a gauge along with the mm thickness of the skinfolds to see whether I’m gaining or losing fat. I’d estimate my true bf to be 3-5% higher than the skinfolds say but I’ll get bod pod tested in the next couple of weeks to see where I’m truly at.
[quote]GrindOverMatter wrote:
are you doing a show? you look real good
I would say work on Lower body (quads, hams, calves) real hard to help balance out the physique a little better.[/quote]
No man I’d want to be a super heavy for me to do a show and not feel like I’m just up there for the sake of being up there. I plan on going up to around 240-250 ish the next 5 weeks and hopefully stay around the same bf. Then I’ll downsize a bit, get leaner and might consider doing one depending on what I see but I don’t really feel like doing one right now.
I also wanna say that I got a blood test on December and my glucose was at 100, there might have been some error who knows but I’ve been on indigo since January and I tested my blood sugar this morning and it came out at 76. So some food for thought there
Major thank you for taking the time to post your plan. I am currently 2 months into the plazma program; I joined Meadows’ website and have changed some things due to the need for variation.
At any rate, thanks again. Your results are obvious and motivating.
In reply to ur question id put.emphasis on quads and triceps, imo
[quote]zraw wrote:
In reply to ur question id put.emphasis on quads and triceps, imo
[/quote]
Thanks, I’ll modify my training accordingly, hamstrings as well or just quads? I’ll add a widowmaker set after day 1 for tris and do the same for quads or fst-7 for the leg extensions, not sure yet
