jem92
Registered
- Joined
- Aug 13, 2012
- Messages
- 444
- Reaction score
- 32
- Points
- 28
FUCK YES! ITS TIME!!!!!!!!....well sorta lol...still waiting on the rest of my gear, should be here in a week or two hopefully!
BUT...
that dont mean I aint started! Diet is on point and will be included below. Training is quite simple and will be included as well. Gear protocol included as well. I am working with a VERY highly recognized coach and although we have to work via email it will still be a great time to grow and learn! Its my time to take it to the next level! Looking to be in the 200lb club. the pic I included is me at 170lb cruising at 100mg prop every week, that pic is 3 weeks on cruise. The goal is to stand on a national level show by next year, yes I CAN AND I WILL do it! no Excuses and FUCK YOU if you think I cant! I am out to prove that I can and I will achieve my dreams and bring the fitness industry to a new level where I live. Its growing and Im at the forefront, bringing those who are willing to learn the best of my knowledge and resources. If I can ask anything from the ASF community, please remain supportive and provide positive feedback and constructive criticism. I am always open to opinions and suggestions, but I am at the will of my coach. I am not saying I would jump off a cliff if he said so lol hell no, he aint like that, but I am sure of his guidance and input.
Just waiting on Adex, proviron and EQ
GEAR:
12 weeks
Enanthante or Sus - 1000 mgs a week
EQ- 600 mgs a week
Proviron 50 mgs everyday
Femara or Arimidex 1 pill every other day
Training
Day 1 - Legs
Seated Leg extensions - 5 sets of 25, 20, 12, 8, 8
Hamstring curls - 5 sets of 25, 20, 12, 8, 8
Squats ( Ass to the floor) - 5 sets of 8 reps heavy
Wide stance Leg press with toes out - 3 sets of 8 reps
Front Squats - 3 sets of 12 reps
Calf raise machine - 4 sets of 20 reps
Day 2- Arms
Triceps
Rope extensions - 3 sets of 20 reps
Close Grip triceps press on smith machine - 5 sets of 25, 20, 12, 8, 8
Overhead Dumbbell Triceps press seated - 3 sets 8 reps
Biceps
Rope curls - 3 sets of 20 reps
Barbell curls - 5 sets of 8 reps
Hammer Curls - 3 sets of 8 reps
REST
Day 3 - Back
Wide Grip pulls - 3 sets of 12, 10, 8 reps
Bent over Rows - 5 sets of 12 reps
Cable seated rows - 3 sets of 8 reps
Wide grip internal grip bar pull downs - 3 sets of 8 reps
Deadlifts - 4 sets of 6 reps
Day 4 - Shoulders
External rotators with dumbbells - 3 sets of 10 reps
Dumbbell Lateral Raises - 5 sets of 12, 10, 8, 8, 8
Seated Hammer strenght overhead press - 4 sets of 10, 8, 8, 6
Seated Bent Over Dumbbell lateral raises - 3 sets of 12 reps
Smith machine overhead military press - 3 sets of 8 reps
REST
Day 5 - Chest
Dips with elbows wide - 3 sets of 20 reps
Flat bench press - 5 sets of 20, 12, 10, 8, 8
Incline Dumbbell flys - 4 sets of 12. 8,8,8
Decline Hammer strength press - 4 sets of 8 reps
Cable crossovers - 3 sets of 12 reps
Incline Barbell press - 3 sets 8 reps
Cardio
2 x a week LISS (low intensity steady state) inclined treadmill or elliptical 20 mins at 120 -130 heart rate
Diet
Meal 1:
8 egg whites + 2 whole eggs
1 cup oatmeal
1 cup spinach
10 grams creatine
• PostWo Shake
50 grams protein isolate
2 scoops vitargo
10 grams creatine
Vitamins – Vitastack
• BETWEEN MEALS 1 & 2
• 10 grams of Leucine
• 5000 mg of L-ARGININE
600 mgs of NAC (N-Acetyl-Cysteine)
Meal 2:
8 oz white fish or salmon meats measured cooked
6 oz yams measured cooked
1 cup greens
1 tablespoon of mct oil
Digestive Enzymes
2000 mgs CLA
1000 mgs of L Carnitine
Meal 3:
8 oz chicken breast (meats are measured cooked)
1/2 cup white rice measured cooked
1 tablespoon of olive oil
1/2 cup string beans
Meal 4:
6 oz lean red meat 96% or better or bison (measured cooked)
4 oz red potato
4 sprigs asparagus
1 tablespoon olive oil
• BETWEEN MEALS 4 & 5
• 10 grams of Leucine
• 5000 mg of L-ARGININE
• 600 mgs of NAC (N-Acetyl-Cysteine)
Meal 5
6 oz of tuna
1/2 cup brown rice cooked
large green salad
Meal 6 – before bed
6 egg whites
4 sprigs asparagus
1 oz almonds
6 meals listed above + PWO shake equals 7 meals daily - have the shake only on days you train
1 scoop of vitargo and 1 scoop of aminocore while training
Drink 1.5 gallons of water a day
1 cheat meal a week
BUT...
that dont mean I aint started! Diet is on point and will be included below. Training is quite simple and will be included as well. Gear protocol included as well. I am working with a VERY highly recognized coach and although we have to work via email it will still be a great time to grow and learn! Its my time to take it to the next level! Looking to be in the 200lb club. the pic I included is me at 170lb cruising at 100mg prop every week, that pic is 3 weeks on cruise. The goal is to stand on a national level show by next year, yes I CAN AND I WILL do it! no Excuses and FUCK YOU if you think I cant! I am out to prove that I can and I will achieve my dreams and bring the fitness industry to a new level where I live. Its growing and Im at the forefront, bringing those who are willing to learn the best of my knowledge and resources. If I can ask anything from the ASF community, please remain supportive and provide positive feedback and constructive criticism. I am always open to opinions and suggestions, but I am at the will of my coach. I am not saying I would jump off a cliff if he said so lol hell no, he aint like that, but I am sure of his guidance and input.
Just waiting on Adex, proviron and EQ
GEAR:
12 weeks
Enanthante or Sus - 1000 mgs a week
EQ- 600 mgs a week
Proviron 50 mgs everyday
Femara or Arimidex 1 pill every other day
Training
Day 1 - Legs
Seated Leg extensions - 5 sets of 25, 20, 12, 8, 8
Hamstring curls - 5 sets of 25, 20, 12, 8, 8
Squats ( Ass to the floor) - 5 sets of 8 reps heavy
Wide stance Leg press with toes out - 3 sets of 8 reps
Front Squats - 3 sets of 12 reps
Calf raise machine - 4 sets of 20 reps
Day 2- Arms
Triceps
Rope extensions - 3 sets of 20 reps
Close Grip triceps press on smith machine - 5 sets of 25, 20, 12, 8, 8
Overhead Dumbbell Triceps press seated - 3 sets 8 reps
Biceps
Rope curls - 3 sets of 20 reps
Barbell curls - 5 sets of 8 reps
Hammer Curls - 3 sets of 8 reps
REST
Day 3 - Back
Wide Grip pulls - 3 sets of 12, 10, 8 reps
Bent over Rows - 5 sets of 12 reps
Cable seated rows - 3 sets of 8 reps
Wide grip internal grip bar pull downs - 3 sets of 8 reps
Deadlifts - 4 sets of 6 reps
Day 4 - Shoulders
External rotators with dumbbells - 3 sets of 10 reps
Dumbbell Lateral Raises - 5 sets of 12, 10, 8, 8, 8
Seated Hammer strenght overhead press - 4 sets of 10, 8, 8, 6
Seated Bent Over Dumbbell lateral raises - 3 sets of 12 reps
Smith machine overhead military press - 3 sets of 8 reps
REST
Day 5 - Chest
Dips with elbows wide - 3 sets of 20 reps
Flat bench press - 5 sets of 20, 12, 10, 8, 8
Incline Dumbbell flys - 4 sets of 12. 8,8,8
Decline Hammer strength press - 4 sets of 8 reps
Cable crossovers - 3 sets of 12 reps
Incline Barbell press - 3 sets 8 reps
Cardio
2 x a week LISS (low intensity steady state) inclined treadmill or elliptical 20 mins at 120 -130 heart rate
Diet
Meal 1:
8 egg whites + 2 whole eggs
1 cup oatmeal
1 cup spinach
10 grams creatine
• PostWo Shake
50 grams protein isolate
2 scoops vitargo
10 grams creatine
Vitamins – Vitastack
• BETWEEN MEALS 1 & 2
• 10 grams of Leucine
• 5000 mg of L-ARGININE
600 mgs of NAC (N-Acetyl-Cysteine)
Meal 2:
8 oz white fish or salmon meats measured cooked
6 oz yams measured cooked
1 cup greens
1 tablespoon of mct oil
Digestive Enzymes
2000 mgs CLA
1000 mgs of L Carnitine
Meal 3:
8 oz chicken breast (meats are measured cooked)
1/2 cup white rice measured cooked
1 tablespoon of olive oil
1/2 cup string beans
Meal 4:
6 oz lean red meat 96% or better or bison (measured cooked)
4 oz red potato
4 sprigs asparagus
1 tablespoon olive oil
• BETWEEN MEALS 4 & 5
• 10 grams of Leucine
• 5000 mg of L-ARGININE
• 600 mgs of NAC (N-Acetyl-Cysteine)
Meal 5
6 oz of tuna
1/2 cup brown rice cooked
large green salad
Meal 6 – before bed
6 egg whites
4 sprigs asparagus
1 oz almonds
6 meals listed above + PWO shake equals 7 meals daily - have the shake only on days you train
1 scoop of vitargo and 1 scoop of aminocore while training
Drink 1.5 gallons of water a day
1 cheat meal a week
means a lot, also shows youre paying attention and honestly it really means a lot that someone at your level and knowledge can say such positive things about my progress. 
