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Monday 2/27/12

Back Day

Wide Grip Pull ups
3x15-20

Wide-Grip Lat Pulldown
2x12
1x10

Sunday 02/19/12

Cardio

40 Minutes (Stair Master)


Supplements
Morning
Opti-Men - 1tablet

Saturday Cardio and abs

45 Minutes of steady walking (treadmill)

Crunches
1x20
1x25
1x35

Lower Leg Raises

Friday Legs

10Min Warm Up Stair Master

Leg Press
Warm Up
2x10
1x15
Regular Sets
2x12

Thursday: Shoulders and Biceps

10Min Warm Up

Military Press
Warm Up
1x10 (Light Weight)
1x12
Regular sets
2x12

Wednesday: Chest and triceps

10Min warm up (stair master)

Dumbbell bench press
warm up sets
1x10
1x15
Regular sets
2x15

Cardio and abs

Side Crunches
2x20
2x25
2x30

Leg Raises
2x20
2x25

Back day

5Minute Warm up on the treadmill
5Minutes of Stretching Before the work out

Warm up
Wide grip pull ups - 5 reps
Clap Pull Ups 2x10
Wide Grip Pull Ups 10
Just in case you were...

I meant once you feel over trained take two days off and maybe do some light cardio but not more than 30-45min per session and than you should be good

True but you gotta understand your body type and how it works and for me this works

Take two and you should be good

Honestly tho its been working for me. this is the one and only thing that I changed and i noticed a significant difference

not feeling her

Just like i thought lol




I dont think the OP is a power lifter so he doesnt need to apply the same principles. Power lifter focus on getting the weight up and doing as much as they can body...

is that gran turismo 2?

sick progress bro

unless you get your eggs straight from the chickens butt

ON's Whey they have many flavors so you will never get bored
Controlled labs purple wrath (grape is delicious)
Controlled labs whit flood (watermelon is the best flavor so far that i have tried)
...

I completely agree with you but let me ask you this. If i told you that Im dating Megan Fox wouldn't you ask for some type of proof?


And Im not bragging either But i got my abs to come out in...

For your abs to show you need to do 30-60minutes of cardio everyday and be in caloric deficit through the day. The Cardio should be done at a steady pace, your main focus should be on big compound...