Hey everybody,
Firstly I havent updated those pics for like 3 years so never mind them haha, I have at least 15 lbs of muscle and less fat since then.
I decided to start a Log for this supplement as it seems quite interesting and I like to keep track of my training. It will be delivered soon so I shall keep you all posted on my progress, including pictures.
I do not follow any traditional routine and I am doing Intermittent fasting so this is something new for everyone. I am tryong to put on lean mass and explosiveness
Firstly I will go through my supplements that I have and will be getting with the Versa 1 stack.
ON Gold standard whey
Dymatize Elite XT
ON Serious mass
Reflex creapure
NO Shotgun mh1
Fish oils
Versa 1
also i will be getting alot of free stuff with Versa 1 that I have yet to run the rule over. Mainly test support and joint its the versa 1 *********** stack
Now to my diet:
As I am in College and have long hours I eat two large post workout meals meals.
This is my daily intake of food.
2scoops of mixed protein
1scoop of Serious mass with 1 scoop of protein.
10g creatine
1 scoop of No Shotgun
2 large bananas
2 large apples
4 cups of vegetables
4 cups of pasta
2 large chicken breasts
6 eggwhites and 2 yolks
1 Salmon/cod / tuna can
1wholemeal pitta
2 cups of potatoes.
This is in no particular order and I am a hard gainer wit buying ON Serious mass.
These supplements excluding versa 1 will do me for the next 3 months.
Workout.
I would like you to know that I am training mma but havent for a year as the gyn is very expensive and I am in my final year in college. I am therefore tryong to put on lean mass with functional training and some auxillary movements.
the past 4 months has seen me put on 8 lbs so its going great already just need a kick with versa 1
DAY 1:
Bench Press x4 6-10 followed by medicine ball presses
Shoulder press DB x3 8-12
Tricep Dips x 4 8-12
Rings flys x3 6-10
Ring pushup x3 6-10
Skull crushers x3 8-12
DAY 2:
Squats x4 8-10 , 10-15, 15-20, 20-25
Split squats x3 8-12
Box Jumps x3 5-8
Sprints x3
Rings Hanging Leg raises x 3 8-12
Reverse muscle up x2 5-8
Abs circuit x3 20 reps
Day 3:
Pull ups\ ring pull ups x4 8-12
Chainsaw row x3 8-12
Tom hardy push up/press? x3 8-12
with superset into shrugs
close grip pull down x 3 8-12
Preacher curl x 3 8-12
Day 4:
Barbell shoulder press x 4 8-12
Dips x 4 8-12
lat raises x 3 8-12
front raises x 3 8-12
dumbbell shadow boxing x 3
Skull crusher x3 8-12 w/
superset close push up x 3
Preacher curl x 3 8-12
Here is my whole routine and every second saturday I go back home and work on my rings movements
Thanks for reading and Ill keep you posted
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01-27-2013, 03:32 AM #1
- Join Date: Feb 2011
- Location: Castlerea, Roscommon, Ireland
- Age: 32
- Posts: 3
- Rep Power: 0
Versa- 1 Log (First post on this site)
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01-27-2013, 11:52 AM #2
Awesome stuff! I'll be following along...
USPlabs | Ultra-Premium Sports Supplements | Product Educator
Information, advice and recommendations in this post are at the reader's sole discretion and risk and are not to be interpreted as an attempt to prescribe or practice medicine. You should see a licensed doctor before starting any diet and/or exercise program or when making health-related decisions. This information has not been evaluated by the FDA. These products are not intended to treat, diagnose, cure or prevent any disease.
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01-28-2013, 03:13 AM #3
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