Been on T-Nation for several years now. Starting a new account under a different username to get away from some negativity.
I’m currently working with Shelby Starnes for diet. Plan is to be in a lean gain phase for several months just to add size.
Current Stats:
Height: 6’
Weight: 198
Diet:
Lifting Days:
5 meals (45/40/10) +
Peri-Workout: 45/30/10…45 minutes later lifting…2 scoops Plazma (30/80/0)…then 1 hr later steal + rice (55/60/0)
Non-Lifting Days: 5 meals (45/20/10) + last meal (45/0/15)
Training:
Dropping from 7 days to 5 days now.
Legs
Chest/Shoulders
Off
Back
Arms
Chest/Back Pump (3 exercises for each muscle supersetted)
Off
Repeat
Cardio:
3 Days @ 30 minutes fasted
Any questions, feel free to ask. I’ll do my best to answer it.
2/1
Legs
Seated Leg Curls
3 warm up sets of 15
3 work sets of 15, 12, 10 reps
4th work set: do 8 reps + 10 partials, drop weight and do 8 more reps + 10 partials
Squats:
(Bar, 95, 135) x 10 reps
185 x 6
185 + 2 chains per side x 6
205 + 2 chains per side x 6
225 + 2 chains per side x 6
255 + 2 chains per side x 11 <—Challenge set to get as many reps as possible
Leg Press: Do a couple feeder sets then sets of 8 with 3 second descent
2pps x 6
3pps x 6
4pps x 8
5pps x 8
6pps x 8
7pps x 9
Stiff Leg Deads:
4 work sets of 10
Occlusion Leg Extensions:
4 sets of 15 with 30 second rest
2/2
Chest/Shoulders
Incline DB Press
3 warm up sets
Work sets: Keep chest flexed throughout set
70 x 8
80 x 8
90 x 8
Dropset: 90x 8, 65 x 8, 45 x 8 + 5 sec isohold at end
Incline Smith Machine Press
135 x 20
155 x 15, to failure…then 2 to 3 more forced reps by parter
185 x 10, to failure…then 5 second isohold
195 x 6 then 3 more forced reps helped by partner
Incline Flyes, Manual resistance by lifting partner
4 sets of 10
Barbell Press
135 x 5, 185 x 5, 225 x 8
Side Laterals
1 set of 20
2nd set of 10 then drop weight and 10 more reps
3rd set of 10, then drop weight and 10 more reps + spider crawls with band
Rear Delt Destroyer Set
45lbs x 45 reps, drop to 30lbs x 23 reps, drop to 15lbs for 9 more reps
Seated DB Press
50 x 8
60 x 6
70 x 6
80 x 8, last 2 reps with help from partner