So I’m coming up on the end of my first 8 weeks. I think I’ve made some good progress but still have a ways to go. My diet has been on point and workouts have been going well. Definitely have gone up on almost all my lifts. My mind still tells me I’m fat and that’s still what I see when I look in the mirror but I know it’s just a mind thing. I look so much better now than I did in my late 30’s and early 40’s.
Going to be off diet next week while I’m out of town for a business trip “ not all work though” but I’ll try to keep the workouts going to some extent.
Friday
Inclined Bench Barbell Bench Press-130/140/150/155
Incline D-Bell Arcs/arches*25/30/35/35
Barbell Rows-130/150/170/195
T-bar Rows-90/100/125/135
Deadlift-185/195/215/225
Standing Military Press-65/75/85/90
Weighted Pull-ups
Olympic Barbell Curls-65/75/85/90
SkullCrushers-65/75/85/90
Weighted Rope Crunches-50/70/80/90
Wood choppers-.**
*Burnout- Abdominal V-Ups to failure
Saturday
Lower
Deep Barbell Squats - 200-230-250-270
Hack Squats/Front Squats - 135/155/165/175-(fs)70/80/90/110
•45 degree Leg Press - 200/230/250/270
•Lying Leg Curls 50-60-70-70
•Dumbbell Lunges-25’s
•Standing Calf Raises (can be done with Barbell in Cage off blocks)-4x6@250.
•Seated Calf Raises
*Burnout-Glute/Ham Raises to exhaustion
Supps/Gear
Test 600/wk
Mast 400/wk
NPP 300/wk
Winny 50/day
T3-25mcg
Clen-40mcg
Daily supps:
Alpha Lipoic Acid 600 mg QD-Cholesterol/Never Pain
Vanadyl Sulfate 10mg/QD-I
nsulin Resistance Reduction
E- 180 mg QD
Potassium - 99mg m/w/f
B-12- 1000mg s/t/t/s
Magnesium- 400mg m/w/f
CQ10- 100mg qd
Omega 3,6,9-1600mg qd
Calcium- 600mg s/t/th
Vit. D3-500IU-m/w/f
NAC 600mg/QD
Milk Thistle 175mg/qd
MACA 500mg/QD
Chromium 500 mcg m/w/f
Turmeric/curcumin 1500mg QD
DHEA 50 mg QD
Liver cleanse-QD
Prostate Control- QD
Vit C—500 mg/ Zinc
Set a goal!
Make a plan!
Stick to the plan!
Reach the goal!