Attached is a copy of my workout regime, along with the exercises I have the weights I have used each week for each exercise. I've been doing this routine for about 2 1/2 weeks to date. My first day here I weighed in at 160lbs, now 2 1/2 weeks later I clocked in on the scales 175. (I'll post pictures sooner or later, no camera atm)
About Me
Heres a background on my working out/supplement use. I'm a member of the United States Army so the majority of the exercises I have done in the past consists of your typical Pushups, sprints, long distance running, situps, running up hills, typical military stuff nothing to help me bulk up. However my last deployment, at which I deployed at 155lbs I was got on Optimum Whey, NO-Xplode, and Cellmass, along with Orange Triad Vitamins. I later switch to Nano Vapor, and the Anabolic Halo with the Optimum Whey because I felt my body was to used to the current stack. Long story short, I went from 155 to 181 was my max weight last deployment over the course of roughly 10 months lifting, and lifting pretty much for bulk (Heavy Sets etc..) That is the only time prior I have been heavily into hitting the weights. Then over the past year I have gotten into MMA pretty. So Ive taken this oppurtunity to train my ass off in preparation for a journey to a fighting career. Anyhow enough about me, onto the workout and supplements.
The Stack
This was suggested to my by a long time friend and member of these forums, and I have nothing but positive things to say about these supplements.
Xtreme Formulations Ultra Peptide Whey
The protein is the best tasting I have ever drank in my life. The optimum I used to drink I dreaded drinking my shake everyday lol. But now I look forward to it, I have alot of friends who take protein aswell and we compare tastes and this is by far the best out of the bunch.. (muscle milk, syntha 6, Celltech). I myself have put on 15 pounds in 2 1/2 weeks, and my roommate has gained 4 pounds in less than a week.
Epic Performance Stack-
This stack has blown me away, I follow the directions to the "T". About 20 min after taking, the Tetra I get this immediate jolt of energy and then I follow it up with the Nitro and bang in a matter of minutes I feel like running everywhere I'm going. But yet its a controlled energy, the more I workout the more I feel like I can do. I spend roughly 2 hours a session in the gym each night and yet when I'm done my arms swollen and constricted like crazy but yet I feel like I can continue to go. Its the most amazing feeling I've ever had while working out. And yet again the taste is amazing, i can sip it, chug it, do whatever I want to with it because it simply tastes just like the flavor describes.
Diet
My Diet is the only thing I do not have under control, and that is simply due to me not being able to prepare my own food, nor choose what is being served at the chow hall. However I do eat as close to healthy as I can or at least what I think is healthy. Here is a a brief example of what I'll eat providing they have available. I work noon to midnight so dont mind the times and odd things at times lol
Generally 11AM
Wake up-
1 protein shake (1 scoop) protein with low fat milk.
Breakfast- 1230PM
3 slices of lemon baked salmon or baked trout
mashed potatoes
Hot roll
v8
Steamed Broccoli
Pineapple Juice
I dont take any pre workout protein due to the fact that tetra says take on empty stomach.
Workout goes here, 1AM to 230-3AM --I drink my Beta Anabol during workout
Post workout- Protein Shake 1 scoop
Shower
Meal #6
4 hard boiled eggs
2 hash browns
4 peices of bacon
Orange Juice
Again this is my normal diet day it changes sometimes with the entrees but I can normally get the side courses. Please let me know if there is anything I'm missing.
In my workout I do most things as supersets of 3 exercises minus....bench press, snatch, power clean,pull, snatch and snatch pull, and squats.
Appreciate all the help ahead of time and I will update most likely at the beginning and end of each week working out.
I'm busier than a one-legged man in an @$$ kicking contest.
Please be aware before you flame me for having alot exercises or anything along those lines this routine is built to push myself to the limit each and everyday keeping a higher heart rate and attempt to mentally break me down. Its geared more towards MMA fights than anything.
Thanks for all the help again.
I'm busier than a one-legged man in an @$$ kicking contest.
Well I will post this since there are 0 views on my Excel Spread Sheet.
MONDAY Plyometric Routine based of off Randy Coutures Strength and Conditioning Routine
Medicine Ball Jumps (3x10)
Offense Hops (3 sets)
Defense Hops (3 sets)
Medicine Ball Sprawl (3sets)
Comb. Jumps (3x10)
Box Push Ups (3x10)
Medicine Ball Pushups (3x10)
Standing 6 Up Jump (3x36)
Shoulders
Front Dumbbell Raise (3x10)
Military Press (3x10)
Dumbbell Shrugs (3x10)
TUESDAY
Bench Press (3x10) This is performed as if I'm trying to bulk, ie- resting 3-4 min between each set
The next 3 exercises are completed as a superset
Fly's (3x10)
Dumbbell Press (3x10)
Alternating Leg Push Ups (3x10)
Abs
Fitness Ball Crunches (3x25)
The Ab Pounder (3x25)
Medicine Ball Sit-ups (3x25)
25-MIN Run
THURSDAY
Bench Press (3x10)
Fly's (3x10)
Barbell Rear Delt Row(3x10)
Skull Crusher (3x10)
Military Press(3x10)
Straight Bar Curls (3x10)
Rows(3x10)
Straight Back Rotator (3x20)
Abs
Fitness Ball Crunches (3x25)
Medicine Ball Jumps (3x10)
The Ab Pounder (3x25)
Medicine Ball Sit-ups (3x25)
FRIDAY
Sprint Routine
MMA Circuits--- Simply defined as working on the heavy bag, jump rope, weighted punching numbers, push kick drills, etc..
SUNDAY
Overhead Tri-ceps (3x10)
Standing Hammerfist (3x10)
Alternate Incline Dumbbell Curl (3x10)
Tri-Cep Pulldowns(3x10)
Concentration Curls (3x10)
Single Arm Tri-Cep Extensions (3x10)
Skull Crusher (3x10)
Straight Bar Curls (3x10)
The Ab Pounder (3x25)
Medicine Ball Sit-ups (3x25)
30-Min Resisted Bike
Again I do realize this is not your typical workout routine meant for shows and contests and such. However as mentioned above this is a routine I have came up with as a base to train for the next 2-3 months in prep for the MMA amatuer circuit upon my redeployment from Iraq
I'm busier than a one-legged man in an @$$ kicking contest.
Sunday Oct 11th- I started out with my general fast paced routine like I always tend to do on sundays however for whatever reason I felt the urge to slow the pace and go with heavier weight just to experiment with. I also changed a few exercises, but only to excercises that focused on the same muscle group isolations. My workout went something like this....
concentrated curls 3x10 35lbs
Alt Incline Dumbell Curls 3x10 25lbs
Tricep Extensions 3x10
Skull crushers 3x10
Cable Curls 3x10
Overhead Tricep Lifts 3x10
The Ab Pounder (3x25)
Medicine Ball Sit-ups (3x25)
Fitness Ball Crunches 3x25
Resisted Bike 20min
A friend and I were just talking about random things which started to slow the workout so i decided to change it up, because I didnt want to be doing the same thing week in and week out.
Overall it was a good workout, I wouldnt call it my best, But i def felt the pump and the swole in my muscles. Its a feeling like no other, ya know the barely being able to stretch your arms and tri's out straight haha. This was my first time on the bike in awhile and damn it really kicked my @#$, I need a fat burning routine with sprints involved and my thighs were on fire. Great variety i found with changing it up.
Monday, Oct 12th- Today was my pylometrics day and what is called by many the worst day cardio wise that I have in my plan. Worst meaning the best, but bad for them when their out of shape haha (I work out with 3 of my friends from work). We again changed it up tonight but nothing to extreme, we decided to either A-run for 8min to get the heart rate going, or B- Jump rope for 8 min. I personally went with the jump rope. We did this hoping the blood flow would help out instead of rushing right into the routine. Oh I forgot to mention that i wore a long sleeve shirt this night (its part of my get cut or die trying routine) haha.
Anyhow, back to the routine, after the bike the night before I could still feel it in my thighs and this workout is very very taxing on the thighs. (I will video tape it eventually) Meanwhile its part of Team Quests Strength and conditioning program, I have it on DVD. You can Torrent it if you would like. the routine generally takes about 20-25min, which is about what it took and whew I was extremely tired, the long sleeve shirt really took body to another level. Also instead of taking my sweet time like I generally do, we rushed right into shoulders and we banged those out while we were still exhausted from the pylo's.
This exercise is a very taxing routine and really pushing you mentally and gets the heart pumping. Its hard to keep the intensity without stopping however if you get it done the pride you have in yourself is second to none , again this is just my opinion but there is nothing more rewarding than knowing you didnt give up on yourself through a time of physical and mental stress.
This week so far I've really been pumped from the supplements. Ive been taking 2 scoops of the Nitro and its man all the diffrence in the world. I cant say enough about the stack, even though I know ive already said that. Anyhow, take care guys.
I'm busier than a one-legged man in an @$$ kicking contest.
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