The Journey.

[Superman Mk II]

Stats:
6'3 (maybe 6'4 now)
230lbs
11%bf


Goals:
Power up to 250lbs, at 8%bf by 20th december 2009


The routine:
Monday:
Upper Back
Pullups (Wide Grip)6 sets x failure Close Grip Pulldowns4 sets x 8 to 10 reps Back
Pulldowns (Wide Reverse Grip) 4 sets x failure T-Bar Rows 4 sets x 8 to 10 reps Bent Over Barbell (Reverse Grip) 4 sets x 8 to 14 reps One Arm Dumbell Rows Off Rack 4 sets x 8 to 14 reps
Seated Cable Rows (Close Grip) 4 sets x 8 to 14 reps Deadlifts (Every Other Week) 3 sets x 6 reps

Tuesday:
Legs
Leg Extensions 3 sets x 100* *As many reps until you reach 100.
Squats 2 sets x 15 reps Hack Squats 3 sets x 10, 10, failure Leg Press 3 sets x 30 reps Lying Leg Curl 4 sets x 12 reps Seated Leg Curl 3 sets x 20 reps Standing Leg Curl 3 sets x 10 reps

Weds:
Off

Thurs:
Triceps
Reverse grip single arm cable pressdown5 sets x 10 to 12 reps French Press w/ EZ Curl Bar 4 sets x 10 to 12 reps Concentration Curls on Bench 4 sets x 10 to 12 reps Cable Concentration Curls 4 sets x 10 to 12 reps Biceps
Dumbell Curls 5 sets x 10 to 12 reps Barbell Curls 4 sets x 10 to 12 reps Concentration Curls on bench 4 sets x 10 to 12 reps Cable Concentration Curls 4 sets x 10 to 12 reps
Forearms
Hammer Curls 4 sets x 10 to 12 reps Forearm Curls with Bar 4 sets x 10 to 12 reps

Friday: off

Saturday
chest
Incline Barbell press 4 sets x 10 to 12 reps Flat Bench 4 sets x 10 to 12 reps Flat Bench Flyes 4 sets x 15 reps Pushups 4 sets x failure
shoulders
Dumbell Shoulder Press 4 sets x 8 to 10 reps Rear Lateral Raises leaning on an incline bench 4 sets x 8 to 10 reps Pec Deck Rear Laterals 4 sets x 8 to 10 reps



sunday: off or heavy cardio, like sprinting, running with a log an ****.


Lifts: dont really max out, im more of a volume guy, so it all varies.


diet:
6000ish cals a day (strong ecto), 250g-300g protien, dont worry about carbs or fat, its called bulking

supps:
syntha 6.
anabolic halo
RPM.
No xplode.
generic multi vitamin
cod liver oil
BCAA's

Gym was closed early today, ****ing new year !!!! missed leg day, oh well :(

Let me know if there are any flaws in my routine please guys :)

[Superman Mk II]

anyone ?

[Superman Mk II]

Strong update,

Gained around 9lbs of lean mass from a PH cycle, on PCT now, not updated bodyspace stats.

Got the flu, so strength is down, still hitting the gym anyway

mon: chest tris abs
tue: shoulders traps
weds: LEGS
thurs off
fri: back and bi's
sat: energy systems
sun: growing day where i smash up to 8000 cals.


Today was chest and tris, loads of newbs mesmerised by horseshoe tris rofl, our gym lets people in free in feb, as a trial thing, so its ****ing heaving with newbs, machines all taken up even at 9pm, full of social ***s taking up every machine, and 1/8th squatters with 180lbs 1 rep geared up to the max, belt knee wraps gloves wrist wraps sigh
workout tonight sucked, ok tricep pump, chest, meh.
No-xplode was an unfortunate miss today only making me feel sick, strange stuff.

Im incorperating every workout with supersets this week, next week will be rest pause, the following drop sets.

And i broke a pec flye machine, broke handle, and the seat pin buckled under 239lbs (wow strong **** seat pin) and collapsed while i was on the machine el o el.


Fancy doing a 5x12 for shoulder sets tommorow, tuesdays and fridays are the only days i will wear my "animal" shirt lol :p (strongest bodyparts)

Also as a random note, the biggest dumbells in my gym are 42kg's ... :(

[Superman Mk II]

Shoulders are wrecked, so my shoulder day sucked, dont know why, my split got messed up again with work and stuff, oh **** brb towel methoding my 360, need to check if its on fire.

[PRMachine]

Subbed.

Shoulders right after chest? Brah.

[lift4swole]

250@ 8%?

thats quite a big goal.