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1 week post show. heres my stats
5'10'' current weight 233, post show rebound (bloated,watery,preggo)
heres my plan:
OFF SEASON REBUILD/RECOUP/GROW
Workout 1- ARMS.. emphasis on arm development ( isolation movements)
Triceps-
Rope extensions- 3 x9
Overhead extension- 3x12
Skull crushers-3x8
----Finish with a GIANT SET---
Close grip bench, dips, kick backs
Bis-
Cross body hammer curl- 3x9
EZ bar curl-3x10
Neutral grip curl with tricep rope- 3x12
---Finish with GIANT SET---
Behind the neck curl on lat pull down machine, single arm concentration, standing double arm curl
FINISH WITH 2 AB EXERCISES
Workout 2- LEGSSS …(emphasis on size and sweep)
QUADS-
Extensions(1 set each toes pointed in,out,up)- 3x 15
Smith squat (feet in close)- 3x9
Hack Squat (feet low and close)-3x12
----Finish with GIANT SET---
Horizontal leg press,vertical press, extensions (squeeze to failure)
HAMS-
Seated leg curl- 3x15
Lying leg curl-3x10
CALFS- 5x 12 (seated or standing)
OFF DAY AFTER LEGS ALWAYS
Workout 3- PUSH ( chest shoulder tricep)
NECK PRESS-3x10
Flat DB- 3x10
Cable crossover(emphasize decline)-3x12
Machine shoulder press-3x10
Kettle bell lateral raises-3x15
Machine shoulder raises-3x15
Weighted dips- 3 x 12 last set to failure
Straight bar extensions (heavy)- 3 x8
ABS 2 exercises
Workout 4-PULL (back bis rear delt)
Pullups- 3x12 (weighted if need be)
Bent over row (underhand)- 3x9
Single arm DB-3x10
T-bar row- 3x9
Neutral Grip pull up/pulldown-3x10
Pull overs-3x15
Standing alternating DB curl- 3x10
Preacher curl-3x12
Face pull- 3x12
Rear delt flyes- 3x10
Workout 5- LEGS
Extensions-3x20
Seated ham curls-3x20
Lunges-3x10 (10 steps each leg)
Front squat machine-3x10
Single leg ham curls-3x12
Calfs- 5x10 (seated or standing)
OFF DAY AFTER LEGS
**** START AGAIN AT WORKOUT 1 ****
CARDIO
5 days a week fasted- 35 mins
DIET.
TRAINING DAY (meals set up for training between 5 and 6 pm)
Meal 1 – after cardio ( no carbs, maximize fat burn, keep insulin low)
3 whole eggs
4 oz lean grd beef
2 tbsp guacamole
¼ cup cheese
Meal 2- no carbs..unless training earlier
8 oz grd beef
Veggies
½ tbsp oil over meat and veggies
Meal 3
10 oz chicken/tilapia
Veggies
½ tbsp oil over meat veggies
Meal 4 ( pre training food meal)
10 oz chicken tilapia
3 red potatoes
-----no fats---
**30 mins prior to training**
6 iu slin
1 ½ scoop Karbolyn (75 g)
1 scoop hyperbolic (15 g )
*****during training****
½ scoop carbo (25g)
1 scoop hyperbolic (15g)
**POST TRAINING**
4 iu gh
100g kid cereal
1 scoop titan protein
Meal 5 ( 60 mins after post training)
8 oz grd beef
3 red potatoes or 1 ½ cup jasmine rice
Meal 6
10 oz chicken/tilapia
Veggies
2 tbsp peanut butter
NON TRAINING DAY
Meal 1 – after cardio ( no carbs, maximize fat burn, keep insulin low)
3 whole eggs
4 oz lean grd beef
2 tbsp guacamole
¼ cup cheese
Meal 2
8 oz grd beef
2 red potatoes
½ tbsp oil
Meal 3
10 oz chicken/tilapia
2 red potatoes
½ tbsp oil
Meal 4-6
10 oz chicken/tilapia
Veggies
1 tbsp oil or 1 oz natural PB/Almond
whats anybodys thoughts......
plan is to still grow but give body what it needs when it needs it to keep off fat and still make gains
5'10'' current weight 233, post show rebound (bloated,watery,preggo)
heres my plan:
OFF SEASON REBUILD/RECOUP/GROW
Workout 1- ARMS.. emphasis on arm development ( isolation movements)
Triceps-
Rope extensions- 3 x9
Overhead extension- 3x12
Skull crushers-3x8
----Finish with a GIANT SET---
Close grip bench, dips, kick backs
Bis-
Cross body hammer curl- 3x9
EZ bar curl-3x10
Neutral grip curl with tricep rope- 3x12
---Finish with GIANT SET---
Behind the neck curl on lat pull down machine, single arm concentration, standing double arm curl
FINISH WITH 2 AB EXERCISES
Workout 2- LEGSSS …(emphasis on size and sweep)
QUADS-
Extensions(1 set each toes pointed in,out,up)- 3x 15
Smith squat (feet in close)- 3x9
Hack Squat (feet low and close)-3x12
----Finish with GIANT SET---
Horizontal leg press,vertical press, extensions (squeeze to failure)
HAMS-
Seated leg curl- 3x15
Lying leg curl-3x10
CALFS- 5x 12 (seated or standing)
OFF DAY AFTER LEGS ALWAYS
Workout 3- PUSH ( chest shoulder tricep)
NECK PRESS-3x10
Flat DB- 3x10
Cable crossover(emphasize decline)-3x12
Machine shoulder press-3x10
Kettle bell lateral raises-3x15
Machine shoulder raises-3x15
Weighted dips- 3 x 12 last set to failure
Straight bar extensions (heavy)- 3 x8
ABS 2 exercises
Workout 4-PULL (back bis rear delt)
Pullups- 3x12 (weighted if need be)
Bent over row (underhand)- 3x9
Single arm DB-3x10
T-bar row- 3x9
Neutral Grip pull up/pulldown-3x10
Pull overs-3x15
Standing alternating DB curl- 3x10
Preacher curl-3x12
Face pull- 3x12
Rear delt flyes- 3x10
Workout 5- LEGS
Extensions-3x20
Seated ham curls-3x20
Lunges-3x10 (10 steps each leg)
Front squat machine-3x10
Single leg ham curls-3x12
Calfs- 5x10 (seated or standing)
OFF DAY AFTER LEGS
**** START AGAIN AT WORKOUT 1 ****
CARDIO
5 days a week fasted- 35 mins
DIET.
TRAINING DAY (meals set up for training between 5 and 6 pm)
Meal 1 – after cardio ( no carbs, maximize fat burn, keep insulin low)
3 whole eggs
4 oz lean grd beef
2 tbsp guacamole
¼ cup cheese
Meal 2- no carbs..unless training earlier
8 oz grd beef
Veggies
½ tbsp oil over meat and veggies
Meal 3
10 oz chicken/tilapia
Veggies
½ tbsp oil over meat veggies
Meal 4 ( pre training food meal)
10 oz chicken tilapia
3 red potatoes
-----no fats---
**30 mins prior to training**
6 iu slin
1 ½ scoop Karbolyn (75 g)
1 scoop hyperbolic (15 g )
*****during training****
½ scoop carbo (25g)
1 scoop hyperbolic (15g)
**POST TRAINING**
4 iu gh
100g kid cereal
1 scoop titan protein
Meal 5 ( 60 mins after post training)
8 oz grd beef
3 red potatoes or 1 ½ cup jasmine rice
Meal 6
10 oz chicken/tilapia
Veggies
2 tbsp peanut butter
NON TRAINING DAY
Meal 1 – after cardio ( no carbs, maximize fat burn, keep insulin low)
3 whole eggs
4 oz lean grd beef
2 tbsp guacamole
¼ cup cheese
Meal 2
8 oz grd beef
2 red potatoes
½ tbsp oil
Meal 3
10 oz chicken/tilapia
2 red potatoes
½ tbsp oil
Meal 4-6
10 oz chicken/tilapia
Veggies
1 tbsp oil or 1 oz natural PB/Almond
whats anybodys thoughts......
plan is to still grow but give body what it needs when it needs it to keep off fat and still make gains
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