Wanted to incorporate both heavy sets and light sets into my new workout plan and anted to know your thoughts. Diet is getting better, but goal is to gain as much lean mass as possible without cardio. Currently on HRT of 250mg so I feel like I can go days.....lemme know your thoughts:
MODAY - CHEST/CALVES - BENCH 5X5 RAMPING IT UP, THEN INCLINE BENCH 8-12, DEVLINE, FLYS AND DIPS - 6 SETS CALVES
TUESDAY - BACK - HEAVY DEADS 3-6 RANGE, THEN TBAR, DBELL ROWS AND PULLOVERS 8-12 RANGE
WED - DELTS - 5X5 PUSH PRESS, LATERALS, FRONT RAISES, REAR DELTS AND TRAPS ALL 8-12
THURSDAY - CHEST - SAME 5 BY 5 ON BENCH RAMPING FROM WWHERE I LEFT OFF MONDAY, THEN SWITCHING TO DBELL INLINE, DECLINE, DIPS, FLYS
FRIDAY - DELTS/TRAP - EMPHASIS ON HANG CLEANS 5X5, HIGH PULLS,. ONE PRESSING MOvement (i.e. arnoldss)
sat - off or lighjt arm day
Sunday legs - squats emp. 5by5, increasing weight by 5 lbs weekly, front squats 5 of 8, leg press 5 of 10.....curls aqnd extentions higher rep to finish
light am cardio 30 minute incline walk on sat and sun morning.....train in evening
diet is:
730 PRO CARB FAT
1/2 CUP OATS 5.00 27.00 3.00 150.00
1/2 CUP EGG BEATERS 18.00 - - 225.00
2 EGG WHITES 6.00 1.00 1.00 80.00
2TB PB 8.00 7.00 16.00 188.00
EZEKIEL ENGLISH MUFFIN 8.00 36.00 1.00 160.00
45.00 71.00 21.00 803.00
10
3oz Flank Steak 21.00 - 3.75 135.00
4oz Buffalo 36 3.00 180
1 1/2 CUP brown rice 3.00 69.00 3.00 330.00
60.00 69.00 9.75 645.00
1230
5oz chicken 33.75 - 3.13 162.50
1 CUP OATS 10.00 54.00 6.00 300.00
43.75 54.00 9.13 462.50
PRETRAIN 3PM
BANANA 1.50 35.00 0.50 121.00
MUSCLE MILK SHAKE 32.00 12.00 18.00 350.00
32.00 12.00 18.00 0 350.00
600ISH
5 PIECES OF TOAST 20.00 75.00 5.00 400.00
2 TB OF PB 9.20 60.00 4.00 320.00
4OZ CHX 8.00 6.00 16.00 210.00
17.20 0 66.00 20.00 0 530.00
900
1/2 CUP EGG BEATERS 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00
VEGGIES TO SNACK ON
239.95 288.00 97.88 - 3,175.50
currently on 300mg test cyp 4th week, will ramp to 600 add eq and tbol once I put on 10 lean lbs......
thoughts?
i.e. of todays chet routine
6'2, 165 prob 9-10% bf
Monday March 12, 2007
PM wt 166
INCLINE barbell
135x12 12 6
145x8 8 6
180x7-8 8
165x4 DROP 4
150x5 3
140x6 4
FLAT BARBELL (startHERE)
0X15
95 0.5
115.00 0.6 5
125.00 0.7 5
145.00 0.8 5
165.00 0.9 5
185.00 1.02 3
sb les
PECK DECKS
135x12 12
135+x10 10
135+x10 10
150x9 DROP 9
135x6 4
125x6 4
INCLINE FLY
30X10 10
35X10 10
40X10 10
45X10 10
DECLINE BURNOUT
145X10 10
155X8 8
165X6 6
Seated Angled Calf-raise:
45+20x10
45x+25x10
45x25x25x5
45+25x10 45+10x10
Standing Calf-raise:
180x10
280x10
360x5
280x5
180x10
