RP Hypertrophy-High volume prep week
Lat pull-130x12x6sets
Narrow lat pull-110x12x6sets
Close grip seated row-110x12x6sets
Arsenal chest supported row-20x12x6sets
Face pulls-80x12x6sets
Cardio
15min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
1000mg Niacin
Digestive enzymes
Notes
Another @davemccright style high volume WO today. Gonna keep this going for a while. Not 100% sure what i’m gonna do on leg/chest day yet but i’ll get it squared away and begin this phase proper next week. Just using this week to get weights set for selected rep/set scheme. Stomach about 95%. Gonna get cals to maintenance and stay there for a month or so before beginning to drop a little and tighten back up.
RP Hypertrophy-High volume prep week
HS incline press-180x12x6sets
Converging press-110x12x6sets
SS
Pec deck-160x12x6sets
Pushup-BWx12x6sets
SS
Reverse pec deck-130x12x6sets
Ab machine-120x12x6sets
3-way raise-15x30x3sets
Cardio
15min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
1000mg Niacin
Digestive enzymes
Notes
Build complete. Put on about 29lbs and judging by my lifts a large % of that is muscle. We will see once the fat gets stripped away. So convenient i’ll be going intoa diet phase right around the time the Transformation challenge starts!!!
Cals need to come up a bit. Will prob add a bar in pst WO.
RP Hypertrophy-High volume prep week
Rope hammers-80x12x6sets
Rope extensions-80x12x6sets
BB curl-60x12x3sets
Machine pushdown-200x12x6sets
Alternating DB curl-50x12x6sets
Single arm overhead cable extension-20x12x6sets
Single arm preacher hammer curl-25x12x6sets
Machine extension-80x12x6sets
Cardio
15min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
1000mg Niacin
Digestive enzymes
RP Hypertrophy-High volume prep week
Lat pull-130x12x6sets
Narrow lat pull-130x12x6sets
Close grip seated row-110x12x6sets
Arsenal chest supported row-30x12x6sets
Face pull-90x12x6sets
Cardio
15min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
1000mg Niacin
Digestive enzymes
RP Hypertrophy-High volume prep week
Leg extensions-130x12x6sets
Seated leg curls-90x12x6sets
Seated calves-50x12x6sets
Machine glutr kicks-100x12x6sets
Cardio
15min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
1000mg Niacin
Digestive enzymes
RP Hypertrophy-8 week high volume upper focus
HS incline press-180x12x6sets
Converging press-110x12x6sets
Pec deck-160x12x3sets
Dip machine-200x12x6sets
Three way raise-20x12x6sets
Machine leg press-200x12x6sets
Glute kick machine-100x12x6sets
Cardio
15min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
1000mg Niacin
Digestive enzymes
Notes
New 8 week upper focused training plan started today. Will be high volume. haven’t trained like this in a minute. Will be nice to use lighter weights and not beat myself up so much.
RP Hypertrophy-8 week high volume upper focus
Narrow lat pull-130x12x6sets
Narrow row-110x12x6sets
Back hypers-150x12x6sets
Cable curl-15x12x6sets
Alternating DB curl-25x12x6sets
Seated leg curl-90x12x6sets
Seated calf-50x12x6sets
Cardio
15min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
1000mg Niacin
Digestive enzymes
Notes
New 8 week upper focused training plan started today. Will be high volume. haven’t trained like this in a minute. Will be nice to use lighter weights and not beat myself up so much.
RP Hypertrophy-8 week high volume upper focus
SS
Machine tricep extension-80x12x6sets
Dip machine-180x12x6sets
SS
Pec Deck-160x12x6sets
Single arm cable extension-17.5x12x6sets
SS
Reverse pec deeck-120x12x6sets
Machine crunch-120x12x6sets
Cardio
15min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
1000mg Niacin
Digestive enzymes
RP Hypertrophy-8 week high volume upper focus
Rope hammers-90x12x6sets
Single arm alternating DB curl-25x13x6sets
Pullups-12x6sets
SS
Narrow preacher curl-40x12x6sets
Reverse EZbar curl-50x12x6sets Cardio
15min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
1000mg Niacin
Digestive enzymes
RP Hypertrophy-8 week high volume upper focus
Machine press-120x12x6sets
SS
Pec deck-160x12x6sets
Machine crunch
SS
DB shrug-70x12x6sets
Face pull-50x12x6sets
Leg extensions-120x12x6sets
Lying leg curl-100x12x6sets
Cardio
15min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
1000mg Niacin
Digestive enzymes
Notes
First week of high volume down. Think I have the weights correct for the rep/set scheme i’m shooting for.
I just read your post in the swollen ass/flu symptoms thread, and wanted to tell you how much I admire your helpfulness across the boards here. You’re a good guy, s.gentz!
And thank you particularly for the help you’ve given me.
Ha. No cheese at the moment. I’ve changed my eggs from scrambles to over easy with added whites so no need for the cheese binder to put on my toast.
Another few weeks of this and then I’ll be shifting to more of a diet phase so a lot will change. Standby
RP Hypertrophy-8 week high volume upper focus
HS incline press-180x12x6sets
Converging press-110x12x6sets
Pec deck-160x12x3sets
SS
Dip machine-180x12x6sets
Three way raise-20x12x6sets
SS
Machine leg press-200x12x6sets
Glute kick machine-100x12x6sets
Cardio
15min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
1000mg Niacin
Digestive enzymes
RP Hypertrophy-8 week high volume upper focus
Narrow lat pull-130x12x6sets
Narrow row-110x12x6sets
Cable curl-17.5x12x6sets
Incline DB curls-20x12x6sets
Seated leg curl-100x12x6sets
Seated calf-50x12x6sets
Cardio
15min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
1000mg Niacin
Digestive enzymes
RP Hypertrophy-8 week high volume upper focus
SS
Machine tricep extension-80x12x6sets
Dip machine-180x12x6sets
SS
Pec Deck-160x12x6sets
Single arm cable extension-17.5x12x6sets
SS
Reverse pec deck-120x12x6sets
Machine crunch-120x12x6sets
Cardio
15min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
1000mg Niacin
Digestive enzymes
RP Hypertrophy-8 week high volume upper focus
Machine press-120x12x6sets
SS
Pec deck-160x12x6sets
SS
Machine preacher curls-60x12x6sets
Machine crunch
SS
DB shrug-70x12x6sets
Face pull-50x12x6sets
Leg extensions-120x12x6sets
Lying leg curl-100x12x6sets
Cardio
15min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
1000mg Niacin
Digestive enzymes
