Currently: 24 6'4" 230 lbs 11.5% bf 5 years of lifting exp
This will be my 2nd cycle looking to take:
1 - 12 test Prop 100 @ 75mg ed
5 - 12 Anavar 50mg ed
PCT: PCT Forma Stanzol and Forged Post Cycle or Nolva and clomid
Age 24
Weight 235 lbs
Height 6 ft 4 in
BF 11.5%
Im all about staying LEAN and FAST, no MASS. Currently run 4.6 40 yd dash, power clean 315, bench 300, squat 415, 12 pull up max, 15 chin up max, 40 push up max. I feel like the abdominal is the most important muscle for the entire body (abs everyday). Looking to add 15-20 of lean muscle.
Workout 7 days a week. I hit 5 different muscle groups for 5 days straight, then I recycle and hit what I hit on the first day on the sixth day and so on
Monday Lower Body
Stretch 15 min
Light Jump Roping 10 min
Barbell Squats 3 x 15
3 x HIIT Jump roping 1 min ea
Barbell Lunges 3 x 15
3 x HIIT Jump roping 1 min ea
Barbell Step Ups 3 x 10
3 x HIIT Jump roping 1 min ea
Dumbbell Jump Squats 3 x 20
3 x HIIT Jump roping 1 min ea
Hamstring Curls 3 x 10
Abs 30 min
Stretch
Tuesday Back
Stretch
Light Jump roping 10 min
Dead lifts 5 x 5
3 x HIIT Jump roping 1 min ea
Barbell Bent Over Rows 3 x 12
3 x HIIT Jump roping 1 min ea
Pull Ups 3 x max
3 x HIIT Jump roping 1 min ea
Dumbbell Bent Over Rows 3 x 12 ea
3 x HIIT Jump roping 1min ea
Lat Pull Downs 3 x 12
Abs 30 min
Stretch
Wednesday Chest
Stretch
Light Jump roping 10 min ea
Dumbbell Bench 5 x 5
3 x HIIT Jump roping 1 min ea
Barbell Incline 3 x 12
3 x HIIT Jump roping 1 min ea
3 Ball Balance Pushups 3 x max
3 x HIIT Balance Pushups ea
Dumbbell Flys 3 x 15
3 x HIIT Jump roping ea
Plate raises 3 x 15
Abs 30 min
Stretch
Thursday Shoulders & Traps
Stretch
Light Jump roping 10 min
Dumbbell Shoulder Press 5 x 5
3 x HIIT Jump roping 1 min ea
Barbell Military Press 3 x 12
3 x HIIT Jump roping 1 min ea
Dumbbell Front, Side & Ski Raises 3 x 12
3 x HIIT Jump roping 1 min ea
Rope Exercise 3 x max
3 x HIIT Jump roping 1 min ea
Machine Rear Delts 3 x 12
Machine Traps 5 x max
Abs 30 min
Stretch
Friday - Biceps & Triceps
Stretch
Light Jump rope 10 min
Curl Bar 3 x 12
3 x HIIT Jump roping 1 min ea
Alt Dumbbell Curls 3 x 15 ea
Rope Pull Downs 3 x max
3 x HIIT Jump roping 1 min ea
Light Dumbbell Curls 3 x max
Nose Breakers 3 x 12
3 x HIIT Jump roping 1 min ea
Behind the Neck (elbows pointed in) 3 x 12
Close Grip 3 x 12
Abs 30 min
Stretch
Then I recycle my workout so
Saturday Lower Body
Sunday Back
Monday Chest
Tuesday Shoulders & Traps
Wednesday Biceps & Triceps
Breakfast - 10am pro/carb/fat/cal
8 oz Water
8 oz great value 0% milk 8/13/0/90
8 oz simply orange 2/26/0/110
7 eggs 44/2.8/49/630
2 tbl. sp. Mayo 0/0/20/180
5 turkey slices 9/1/1/60
1 cheese slice 4/0/6/180
2 whole grain slices 7/22.6/2.2/138
2 ultimate omegas ?/?/2/18
1 Rainbow Light Multi Vitamin
1 scoop GREENSuperFood 2/4/1/30 ***5 to 9 daily servings of fruits and vegetables***
Snack, Pre Workout 12 am
8 oz water
1 Banana 1.3/27/0.4/105
4 tbl. sp. PB 14/16/30/360
1//2 cup oatmeal 10.6/53.6/5.2/300
Begin Workout 1ish pm
Around 2 hrs of training
Finish Workout 3ish pm Protein Shake 42/12/3/250
Lunch Post Workout 4 pm
16 oz water
8 oz great value 0% milk 8 /13/0/90
5 oz Starkist Light Tuna w/ Cayenne Pepper 40/2/2/200
2 tbl. sp. Mayo 0/0/20/180
OR
2 4 oz Tyson chicken breast 42/0/24/380
2 tbl. sp. EVOO 0/0/26/240
Snack 6 pm
8 oz water
2 oz Almonds 12/12.2/28/326
Greek Yogurt non-fat 13.9/20.1/0/140
Estimate Fruit Varies 2/20/2/100
Dinner 8 pm
8 oz water
8 oz great value 0% milk 8 /13/0/90
4 Leaves Romaine Lettuce
5 turkey slices 9/1/1/60
1 slice cheese 4/0/6/80
Cayenne Pepper
4 oz 93% Lean Ground Beed - 23/0/8/170
Calories: 3957 Fat: 215.8 Carbs: 240.3 Protein: 312.8
TDEE: 2290.6 x 1.725 = 3951.258
This will be my 2nd cycle looking to take:
1 - 12 test Prop 100 @ 75mg ed
5 - 12 Anavar 50mg ed
PCT: PCT Forma Stanzol and Forged Post Cycle or Nolva and clomid
Age 24
Weight 235 lbs
Height 6 ft 4 in
BF 11.5%
Im all about staying LEAN and FAST, no MASS. Currently run 4.6 40 yd dash, power clean 315, bench 300, squat 415, 12 pull up max, 15 chin up max, 40 push up max. I feel like the abdominal is the most important muscle for the entire body (abs everyday). Looking to add 15-20 of lean muscle.
Workout 7 days a week. I hit 5 different muscle groups for 5 days straight, then I recycle and hit what I hit on the first day on the sixth day and so on
Monday Lower Body
Stretch 15 min
Light Jump Roping 10 min
Barbell Squats 3 x 15
3 x HIIT Jump roping 1 min ea
Barbell Lunges 3 x 15
3 x HIIT Jump roping 1 min ea
Barbell Step Ups 3 x 10
3 x HIIT Jump roping 1 min ea
Dumbbell Jump Squats 3 x 20
3 x HIIT Jump roping 1 min ea
Hamstring Curls 3 x 10
Abs 30 min
Stretch
Tuesday Back
Stretch
Light Jump roping 10 min
Dead lifts 5 x 5
3 x HIIT Jump roping 1 min ea
Barbell Bent Over Rows 3 x 12
3 x HIIT Jump roping 1 min ea
Pull Ups 3 x max
3 x HIIT Jump roping 1 min ea
Dumbbell Bent Over Rows 3 x 12 ea
3 x HIIT Jump roping 1min ea
Lat Pull Downs 3 x 12
Abs 30 min
Stretch
Wednesday Chest
Stretch
Light Jump roping 10 min ea
Dumbbell Bench 5 x 5
3 x HIIT Jump roping 1 min ea
Barbell Incline 3 x 12
3 x HIIT Jump roping 1 min ea
3 Ball Balance Pushups 3 x max
3 x HIIT Balance Pushups ea
Dumbbell Flys 3 x 15
3 x HIIT Jump roping ea
Plate raises 3 x 15
Abs 30 min
Stretch
Thursday Shoulders & Traps
Stretch
Light Jump roping 10 min
Dumbbell Shoulder Press 5 x 5
3 x HIIT Jump roping 1 min ea
Barbell Military Press 3 x 12
3 x HIIT Jump roping 1 min ea
Dumbbell Front, Side & Ski Raises 3 x 12
3 x HIIT Jump roping 1 min ea
Rope Exercise 3 x max
3 x HIIT Jump roping 1 min ea
Machine Rear Delts 3 x 12
Machine Traps 5 x max
Abs 30 min
Stretch
Friday - Biceps & Triceps
Stretch
Light Jump rope 10 min
Curl Bar 3 x 12
3 x HIIT Jump roping 1 min ea
Alt Dumbbell Curls 3 x 15 ea
Rope Pull Downs 3 x max
3 x HIIT Jump roping 1 min ea
Light Dumbbell Curls 3 x max
Nose Breakers 3 x 12
3 x HIIT Jump roping 1 min ea
Behind the Neck (elbows pointed in) 3 x 12
Close Grip 3 x 12
Abs 30 min
Stretch
Then I recycle my workout so
Saturday Lower Body
Sunday Back
Monday Chest
Tuesday Shoulders & Traps
Wednesday Biceps & Triceps
Breakfast - 10am pro/carb/fat/cal
8 oz Water
8 oz great value 0% milk 8/13/0/90
8 oz simply orange 2/26/0/110
7 eggs 44/2.8/49/630
2 tbl. sp. Mayo 0/0/20/180
5 turkey slices 9/1/1/60
1 cheese slice 4/0/6/180
2 whole grain slices 7/22.6/2.2/138
2 ultimate omegas ?/?/2/18
1 Rainbow Light Multi Vitamin
1 scoop GREENSuperFood 2/4/1/30 ***5 to 9 daily servings of fruits and vegetables***
Snack, Pre Workout 12 am
8 oz water
1 Banana 1.3/27/0.4/105
4 tbl. sp. PB 14/16/30/360
1//2 cup oatmeal 10.6/53.6/5.2/300
Begin Workout 1ish pm
Around 2 hrs of training
Finish Workout 3ish pm Protein Shake 42/12/3/250
Lunch Post Workout 4 pm
16 oz water
8 oz great value 0% milk 8 /13/0/90
5 oz Starkist Light Tuna w/ Cayenne Pepper 40/2/2/200
2 tbl. sp. Mayo 0/0/20/180
OR
2 4 oz Tyson chicken breast 42/0/24/380
2 tbl. sp. EVOO 0/0/26/240
Snack 6 pm
8 oz water
2 oz Almonds 12/12.2/28/326
Greek Yogurt non-fat 13.9/20.1/0/140
Estimate Fruit Varies 2/20/2/100
Dinner 8 pm
8 oz water
8 oz great value 0% milk 8 /13/0/90
4 Leaves Romaine Lettuce
5 turkey slices 9/1/1/60
1 slice cheese 4/0/6/80
Cayenne Pepper
4 oz 93% Lean Ground Beed - 23/0/8/170
Calories: 3957 Fat: 215.8 Carbs: 240.3 Protein: 312.8
TDEE: 2290.6 x 1.725 = 3951.258
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