Alright, so I’m training hardcore now, could always be harder but what the hell. Weight gains are suprising about 15 lbs lean muscle (185 to 200-yesterday) in about 4 weeks. Most of which is probably water-weight. Anyway in an attempt to keep the head swelling down someone please tell me how great these gains arent. I’ll be posting new pics soon but today I look like shit. Also I have been searching and quite frankly I need to start training for a competition but cant find anything. Help me out fellas. Pretty standard regiment for big gains that I stole from House @ Animalpak.com with slight variation.
Day One: Chest
Incline Bar: 12, 10, 8, 6, 12
Flat DB Flyes: 4 x 8-10
Decline DB Presses: 4 x 8-10
Incline Cable Flyes: 4 x 8-10
Standing Cable Cross: 3 x 8-10
Dips 3 x 10
Day Two: Back/Shoulders
Deadlift 12, 10, 8, 6, 12
Lat Pulldown (wide): 4 x 8-10
Bent-Over Row Bar: 4 x 8-10
Sitting Military Presses: 12, 10, 8, 6, 12
Side DB Raise: 4 x 8-10
Shrugs (in front bar): 3 x 8-10
Day Three: Rest
Day Four: Legs
Squats: 12, 10, 8, 6, 12
Leg Curls: 4 x 8-10
Leg Extensions:4 x 8-10
Leg Press Calf Raises: 4 x 10
Inner aductors 3 x 10
Outter adductors 3 x 10
Day Five: Arms
Straight Bar Curls: 12, 10, 8, 6, 12
Hammer Curls: 4 x 8-10
Tricep Pushdowns: 4 x 8-10
Tricep Cable Kickbacks: 3 x 8-10
Skull Crushers 4 x 8-10
Dips 3 x 10
Day Six: Rest
Day Seven: Rest
Daily Supps:
Chromium picolinate
Multivitamin
Nitrix
Protien 180-230g
Creatine 10g