Bio-Gro Hyper Growth Training Plan

[TiffGarrett]

I try and buy the burp less fish oils...fish burps are nasty

Edit: sprouts also has lemon pie(?) flavored fish oil...it's good.

Lemon pie? Sean, do you have a sweet tooth? You always know about the good stuff!!

[Sean26607]

Lemon pie? Sean, do you have a sweet tooth? You always know about the good stuff!!

We all have that inner sweet tooth it's the inner fatty in me

[karinabe16]

forced to take yesterday off, couldn't make it to the gym thought I was going to get a late night sesh but my dad bailed, opted to not do a home workout and rest my elbow up for today. had a great workout today, back was really pumped up and I hit some pr's. added skullcrushers because I didn't get to do them on chest day cause of my elbow. felt no problems with it today went a tad lighter on biceps so I would irritate it

Chin Up 4 x 8
Assisted chin ups

*Lat Pulldown 4 x 8
150, 150, 160 PR170 PR

*Seated Cable Low Row 4 x 8
120, 120, 125, 125

*Rear Delt Flye 4 x 8
90

*Biceps Barbell Curl 4 x 8
60

*Biceps Preacher Curl 4 x 8
80

*Seated Alternate DB Curl 3 x 10
each arm
30

Added skullcrushers 4x8
120

20 min elliptical 300 cals

[ntroupe]

Nice work Karina! Taking that forced day off seemed to help you get after it today!

Do you have any big plans for tomorrow?

[karinabe16]

Nice work Karina! Taking that forced day off seemed to help you get after it today!

Do you have any big plans for tomorrow?

nope not this year. will probably stay home and make some chicken stir fry and have a beer at my friends house. how about you?

[gallagnm]

awesome PR breakage K! I hope you have a good 4th

[karinabe16]

awesome PR breakage K! I hope you have a good 4th

i will! gonna go to do squats right now then bbq. hope you all have a great 4th!

[ntroupe]

nope not this year. will probably stay home and make some chicken stir fry and have a beer at my friends house. how about you?

Nothing to crazy for me either. Trained legs and cardio this morning. Little grilled chicken and asparagus for this guy!

Are you almost ready to post your after videos for the BGHG Challenge? You have until the 15th.

[karinabe16]

Nothing to crazy for me either. Trained legs and cardio this morning. Little grilled chicken and asparagus for this guy!

Are you almost ready to post your after videos for the BGHG Challenge? You have until the 15th.

yes sir this is my third week, next week is my final week, 13th is my bench vid and 14th is my squat vid. may do the squat vid on the 11 instead. but definitely before the 15th. are you only supposed to do it for 28 days or can u go for longer, thinking of continuing to use this as my training program should I do something else for awhile then go back to it or is it okay to just continue. don't know if I have to cycle it. I didn't get any doms at all from chest day and don't feel any doms from my back day yesterday wooo hoo! my delts are always sore after chest day. praise bio gro!

[karinabe16]

july 4th session, felt pretty good, had a good workout. squat racks were taken but the guy at one of em ive seen around a lot and seems like a nice guy so I decided to ask how many sets he has I usually don't. he said oh I only have one be done in just a sec. I was like woo hooo hardly hear that, asked me what weight I wanted on it and everything. my knee was feeling funky at the end went lighter on heel raises.


Warm-up Squat 1 x 8
90
*Barbell Squat 1 x 6
135
*Barbell Squat 1 x 3 (+50lbs)
185

*Barbell Squat 3 x 6 (-50+lbs)
135, 140, 140

*Wide-Stance Squat 2 x 8
140

*Narrow-Stance Squat 2 x 8
130

*Leg Press 4 x 8
360 warm up 400, 400,400, 400

*Leg Extension 4 x 8
135, 140, 140, 140

*Leg Curl 4 x 8
150, 150, 165 165

*Standing Heel Raise 4 x 8
140

[ntroupe]

yes sir this is my third week, next week is my final week, 13th is my bench vid and 14th is my squat vid. may do the squat vid on the 11 instead. but definitely before the 15th. are you only supposed to do it for 28 days or can u go for longer, thinking of continuing to use this as my training program should I do something else for awhile then go back to it or is it okay to just continue. don't know if I have to cycle it. I didn't get any doms at all from chest day and don't feel any doms from my back day yesterday wooo hoo! my delts are always sore after chest day. praise bio gro!

Looking forward to seeing the videos go up!

As far as continuing the program beyond 28 days, yes you can! If you think about most of the programs on BB.com they are all 8,12,16 week programs. There is no reason you can't run this for that same period of time before taking a couple weeks off and then get back on it again for another 8-16 weeks.

[ScottRoland]

Looking forward to seeing the videos go up!

As far as continuing the program beyond 28 days, yes you can! If you think about most of the programs on BB.com they are all 8,12,16 week programs. There is no reason you can't run this for that same period of time before taking a couple weeks off and then get back on it again for another 8-16 weeks.

That's my plan...run for 8 weeks...take a week off... then start a new program. The hardest thing for me to do is take that week off but it really is important to do that. Your body gets totally healed up and ready for a new routine.

[ntroupe]

That's my plan...run for 8 weeks...take a week off... then start a new program. The hardest thing for me to do is take that week off but it really is important to do that. Your body gets totally healed up and ready for a new routine.

I don't remember when I took a week off completely in a long time. I had the forced break from doctors after the first of the year for about 3 weeks and that sucked.

Speaking of healing up how are you feeling sir? Ready to get back at it again?

[gallagnm]

That's my plan...run for 8 weeks...take a week off... then start a new program. The hardest thing for me to do is take that week off but it really is important to do that. Your body gets totally healed up and ready for a new routine.

if you dont want to take a full week off then just do a deload week. Perform all your lifts at 50-60% of max weight.

[ScottRoland]

I don't remember when I took a week off completely in a long time. I had the forced break from doctors after the first of the year for about 3 weeks and that sucked.

Speaking of healing up how are you feeling sir? Ready to get back at it again?

I've never taken a whole week off either...usually 4 days..LMAO

Anyhow.... I am 100% my brother ! Never going near the squat rack again.... but it will be Thunder Thigh Hell tomorrow as I blast legs into space. I've learned to maximize machines with high reps and do things I hate ... ie lunges and wall sits to blow thighs up!

When's the competition?

[karinabe16]

That's my plan...run for 8 weeks...take a week off... then start a new program. The hardest thing for me to do is take that week off but it really is important to do that. Your body gets totally healed up and ready for a new routine.

will run for another 4-6 weeks, going to change it just a tad. but idk bout a week off. maybe 2 days. then start a new program idk which one yet, maybe my old one.

[ntroupe]

I've never taken a whole week off either...usually 4 days..LMAO

Anyhow.... I am 100% my brother ! Never going near the squat rack again.... but it will be Thunder Thigh Hell tomorrow as I blast legs into space. I've learned to maximize machines with high reps and do things I hate ... ie lunges and wall sits to blow thighs up!

When's the competition?

Do what you need in order to blast those legs PAIN FREE my man! If you are needing high volume help Nick G is the man! The workouts he has been posting in his training log are nuts!! You should check it out if you haven't.

As far as the competition... its on the 13th. I am pretty excited about hitting the stage! Definitely feeling the drain of carb depletion but I will be coming in leaner and lighter than I have in the past. I just hope it will all come together like I want it to for Saturday!

[karinabe16]

Do what you need in order to blast those legs PAIN FREE my man! If you are needing high volume help Nick G is the man! The workouts he has been posting in his training log are nuts!! You should check it out if you haven't.

As far as the competition... its on the 13th. I am pretty excited about hitting the stage! Definitely feeling the drain of carb depletion but I will be coming in leaner and lighter than I have in the past. I just hope it will all come together like I want it to for Saturday!

awesome best of luck on the competition. i know you will do a great job!

[ntroupe]

awesome best of luck on the competition. i know you will do a great job!

Thanks Karina! I am looking forward to hitting the stage again!

[karinabe16]

july 6
had a really good session pump was crazy was able to do 10 reps of what i usually do 8 reps of on the other days for chest and back. had my dad spot me on the actual incline bench so i did a little heavier than usual for 10 reps had a great day.

Bench assistor

Warm up
30 incline pushups

Warm-up DB Flat Bench Press 1 x 10
35s


*DB Flat Bench Press 3 x 10
40s awesome pump

*Incline Barbell Bench Press 3 x 10
90, 105, 100


*DB Pec Flye 3 x 10
35s,30s 30s arms were getting exhausted


*DB Triceps Extension 3 x 10
40s


*Late Pulldown Wide Grip 3 x 10
Warm up 110 130, 130, 130


Lat Pulldown inside Grip 3 x 10
Warm up 130 150, 170, 170

*Biceps Barbell Curl 3 x 10
50




july 7 - gym was nice and empty today got a squat rack no problem but on my second set putting the bar back i smashed my finger. no bleeding or anything hurt like a mofo for a little and was turning purplish. couldn't grip the bar properly after that so i switched to some volume leg press instead. boy have i missed these. just don't get the burn on 8 reps like i do on these. had a pretty good session did a couple extra bicep sets because i went a little light on them yesterday

squat assistor

Warm-up Squat 1 x 10
95
*Barbell Squat 3 x 10
135, smashed finger

Switch to leg press 3x20
270

*Stationary DB Lunge 3 x 10
40s
*Low Back Extension 3 x 10
150

*Leg Curl 3 x 10
150, 150, 165

*Seated Heel Raise 3 x 10
160

30 minutes of laps in pool, 15 minutes running backwards. Extra bodyweight stair heel raises


doms has been pretty minimal this week. enjoying my bio gro

[gallagnm]

glad your enjoying K are you still at the same dosage?

[Sean26607]

Nice work, K!

And Troupe- you know Tiff and I will both be there

[karinabe16]

glad your enjoying K are you still at the same dosage?

yep four scoops a day, i like this better than the 6 a day actually. post workout and before bed i found works best for me.

[ntroupe]

Nice work, K!

And Troupe- you know Tiff and I will both be there

Oh I know.. Just wanting to have a good showing out there! All the support is appreciated!

[karinabe16]

Oh I know.. Just wanting to have a good showing out there! All the support is appreciated!

if i could id be there lol

[TiffGarrett]

if i could id be there lol

Hopefully with baked goods!!

[ntroupe]

Hopefully with baked goods!!

^^^ YES!! POST SHOW DEVASTATION!! lol

[karinabe16]

^^^ YES!! POST SHOW DEVASTATION!! lol

hahahha what do you usually eat post show?


helped kay move her stuff from storage unit to smaller one. way too hot out here 96 degrees delts were on fire from all the upright row movements lol then took my mom to the doc, cardio and abs right now. i need a nap lol feel like baking something later. need more protein treats lol

[ntroupe]

hahahha what do you usually eat post show?


helped kay move her stuff from storage unit to smaller one. way too hot out here 96 degrees delts were on fire from all the upright row movements lol then took my mom to the doc, cardio and abs right now. i need a nap lol feel like baking something later. need more protein treats lol

It has been different after every show. Usually something that is "bad" like pizza, wings, or a burger and then ice cream. Always ice cream!

[TiffGarrett]

hahahha what do you usually eat post show?


helped kay move her stuff from storage unit to smaller one. way too hot out here 96 degrees delts were on fire from all the upright row movements lol then took my mom to the doc, cardio and abs right now. i need a nap lol feel like baking something later. need more protein treats lol

I probably would've counted the moving as my workout for the day. Ha! You're a trooper! What did u do for cardio?

Ahhhhhh, if only I lived in the same city as you. I'd supply the protein, you'd bake the treats. That would be awesome!!!