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-20x12x6sets
Incline DB curls-25x12x6sets
Seated leg curl-110x12x6sets
Seated calf-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-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
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
Notes
Ok, iām back. Was sick most of last week so just took the entire week off to heal up. Felt great today!!! Diet will start to transition toward a cutting phase in the next week or so.
Question. How do you adjust your training when you are going into a deficit to cut? I mean you personally, not you as a general statement for humanity. Lol.
So when i was building end of last year I was lifting heavy, low rep. I ended that build late December. Since then I have brought cals down to maint and my training has shifted to lower weight high reps/sets. (high volume).
This change will give the body a break from the heavy loading on the joints and also the compounding stress on the CNS. So going forward I will stay with this training method for at least the next 6-7 weeks as cals come down a bit and I start dropping fat. Iām not competing this year so def no need to get super lean. As cals drop I will monitor training/recovery. If I feel iām starting to have issues recovering I will reassess what iām doing and make whatever changes i need continue on the path. Also cardio will increase a bit. Also thinking about starting to run again thanks to @unicornsandrainbows. Her ultra training/race has me all fired up for some reason!!
I love seeing other folks that actually change training to coincide with nutrition. Iāve been seeing a trend recently of never changing the training, only the nutrition, and it makes absolutely no sense to me.
RP Hypertrophy-8 week high volume upper focus
Narrow lat pull-130x12x6sets
Narrow row-110x12x6sets
Cable curl-20x12x6sets
Alternating DB curls-25x12x6sets
Incline DB curls-25x12x6sets
Seated leg curl-110x12x6sets
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
Ok, i guess iām dieting!!!
Dropped the post WO bar and switched to chicken breast for protien source.
The chicken that Iām eating currently is thechickenpound.com chicken that I had in the freezer. I will have that for the rest of the week then start cooking in the oven. Way too cold to grill here.
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
SS
Cable curl-20x12x6sets
Hammer curl-15x12x6sets
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
Cable curl 20x12x6sets
Tricep extension machine-70x12x6sets
SS
Alternating DB curl-25x12x6sets
EZ bar skull crusher-60x12x6sets
GS
EZbar preacher curl-60x12x6sets
EZbar reverse curl-50x12x6sets
Pullups-12x6sets
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
Converging chest press machine-125x12x6sets
SS
Pec Deck-165x12x6sets
Cable curls-20xfailure x6sets
SS
DB shrug-70x12x6sets
Face pull-57x12x6sets
Leg extension-130x12x6sets
Leg curl-100x12x6sets
SS
Machine preacher-70x12x6sets
120x12x6sets
Machine crunch 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
Cable curl-20x12x6sets
Machine extensions-90x12x6sets
Lying DB curl-25x12x6sets
EZ bar skull crusher-70x12x6sets
DB preacher curl-20x12x6sets
Single arm overhead extension-15x12x6sets
Machine crunch 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
Incline press-180x12x6sets
Converging machine-120x12x6sets
Pec deck-170x12x6sets
Leg press-360x12x6sets
SS
3 way raise-25x12x6sets
Machine pushdown-210x12x6sets
Machine crunch 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
