So, I signed up with 3J for 12months. Started with my first week in doing carb cycling.... woooow.... first day eating close to 1kg cooked brown rice almost killed me!!!!!!
Will be getting 3J's consultation regularly, and hopefully it will turn out good.
As regard to juicing... I was thinking doing a Test/Deca or (Test/Tren) the last 6months.
As regard to workout..... feel free to give feedback guys:
1.81cm
78kg this morning
Chest and shoulders
declined bench press with bar (8sets, ranging from 30kg to 37kg)
Butterfly
Cable chest press
Cable cross over
Dips
Arms and shoulders
Barbell bench press free weights (22kg x 12reps, followed by 20kg x 20reps), rest x 3 sets
standing dumbell biceps curls (18kg x 12reps, followed by 16kg x 20reps), rest x 3 sets
arnold dumbell presses (20kg x 7reps, followed by 18kg x 7reps), rest x 3 sets
straight bar incline bench front raises (3x10sets, 10kg)
dumbbell side laterals (3setsx12, 8kg)
barbell ez curls (20kg x 10reps) x 3 sets
Single pushdowns (20kg x 15reps, followed by 10kg x 20reps) x 3 sets
Double arm pushdowns (45kg x 10reps) x 3 sets
cable overhead tricpe extensions (15kg x 12reps) x 3 sets
legs
leg curls (70kgx12 followed by 50kgx20 followed by 20kgx25), rest x 3 sets
leg extensions (50kg x 15reps) x 3sets
leg pull (100kg x 10reps) x 3sets
squats (just measly 40kgx12) x 3sets
Back
wide grip lat pulldown (70kgx12 ehind head followed by 45kgx12 to front) x 3 sets
seated pulley rows (45kgx12reps) x 3sets
deadlifts (30kgx12reps, followed by 60kgx7reps) x 3sets
Bent over one-arm dumbell rows (18kgx12reps) x 3sets
T-bar (20-30kg x 10reps) x 3sets
Incline bench front raises with curl bar (15kgx12reps) x 3 sets
Lateral dumbell lifts on incline bench (8-10kgx10reps) x 3 sets
I allow my self some flexibility so if I am up for it (enough rest, feeling good), I do big muscle groups (legs, back) 2days in a row.
Will be getting 3J's consultation regularly, and hopefully it will turn out good.
As regard to juicing... I was thinking doing a Test/Deca or (Test/Tren) the last 6months.
As regard to workout..... feel free to give feedback guys:
1.81cm
78kg this morning
Chest and shoulders
declined bench press with bar (8sets, ranging from 30kg to 37kg)
Butterfly
Cable chest press
Cable cross over
Dips
Arms and shoulders
Barbell bench press free weights (22kg x 12reps, followed by 20kg x 20reps), rest x 3 sets
standing dumbell biceps curls (18kg x 12reps, followed by 16kg x 20reps), rest x 3 sets
arnold dumbell presses (20kg x 7reps, followed by 18kg x 7reps), rest x 3 sets
straight bar incline bench front raises (3x10sets, 10kg)
dumbbell side laterals (3setsx12, 8kg)
barbell ez curls (20kg x 10reps) x 3 sets
Single pushdowns (20kg x 15reps, followed by 10kg x 20reps) x 3 sets
Double arm pushdowns (45kg x 10reps) x 3 sets
cable overhead tricpe extensions (15kg x 12reps) x 3 sets
legs
leg curls (70kgx12 followed by 50kgx20 followed by 20kgx25), rest x 3 sets
leg extensions (50kg x 15reps) x 3sets
leg pull (100kg x 10reps) x 3sets
squats (just measly 40kgx12) x 3sets
Back
wide grip lat pulldown (70kgx12 ehind head followed by 45kgx12 to front) x 3 sets
seated pulley rows (45kgx12reps) x 3sets
deadlifts (30kgx12reps, followed by 60kgx7reps) x 3sets
Bent over one-arm dumbell rows (18kgx12reps) x 3sets
T-bar (20-30kg x 10reps) x 3sets
Incline bench front raises with curl bar (15kgx12reps) x 3 sets
Lateral dumbell lifts on incline bench (8-10kgx10reps) x 3 sets
I allow my self some flexibility so if I am up for it (enough rest, feeling good), I do big muscle groups (legs, back) 2days in a row.
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