MonStar1023
New member
I have finally decided to give the Titan Training System, a serious run through. I have tried this system a few times before and I really didnt care for it too much but I recently changed my mind. I am going to do a CKD like Leo Costa Jr. recommends.
Cardio.
On training days... (Days 1,2,4,5)
20-30 minutes
On non-training days... (Days 3,6)
20-30 minutes 2x per day
On carb-up day... (Day 7)
NO CARDIO
Diet. CKD.
On training days... (Days 1,2,4,5)
2500-3000 calories
Approximately 150g protein
Under 20g carbs
Approximately 250g fat
On non-training days... (Days 3,6)
2000-2500 calories
Approximately 150g protein
Under 15g carbs
Approximately 200g fat
On carb-up day... (Day 7)
Probably wont follow too much of writing everything... basically a binge day for the most part. Approximately 700g carbs to refill glycogen stores starting off with high-glycemic and then moving over to low-glycemic.
Supplements.
Rotate Xenadrine, standard ECA Stack, and MD6 on different days, 5g of creatine postworkout on training days. A good multi-vitamin 2x per day as well. On carb-up day 20-30g of creatine, and 1.5g of ALA will be added.
Training. Titan Training System.
Day 1: Volume Training. (isolation exercises)
(supersets)
chest/back 12-15 reps per set - 1 minute rest between sets 3 SETS
shoulders/traps 12-15 reps per set - 1 minute rest between sets 3 SETS
biceps/triceps 12-15 reps per set - 1 minute rest between sets 3 SETS
calves/abs 12-15 reps per set - 1 minute rest between sets 3 SETS
inner/outer forearms 12-15 reps per set - 1 minute rest between sets 3 SETS
Day 2: Base Training. (compound exercises)
chest 8-6-5-4-3 - 1.5 minutes rest between sets
back 8-6-5-4-3 - 1.5 minutes rest between sets
shoulders/traps 8-6-5-4-3 - 1.5 minutes rest between sets
Day 3: REST.
Day 4: Muscle Rounds. (6 sets of 4, 10 second rests between each set of 4)
chest 6x4; 4 SETS - 1.5 minutes rest between sets
back 6x4; 4 SETS - 1.5 minutes rest between sets
biceps 6x4; 4 SETS - 1.5 minutes rest between sets
Day 5: Muscle Rounds. (6 sets of 4, 10 second rests between each set of 4)
shoulders 6x4; 4 SETS - 1.5 minutes rest between sets
triceps 6x4; 4 SETS - 1.5 minutes rest between sets
calves 6x4; 4 SETS - 1.5 minutes rest between sets
Day 6: REST.
Day 7: REST.
Wish me luck!! And be sure to post any replies or questions about my program/diet!!
Cardio.
On training days... (Days 1,2,4,5)
20-30 minutes
On non-training days... (Days 3,6)
20-30 minutes 2x per day
On carb-up day... (Day 7)
NO CARDIO
Diet. CKD.
On training days... (Days 1,2,4,5)
2500-3000 calories
Approximately 150g protein
Under 20g carbs
Approximately 250g fat
On non-training days... (Days 3,6)
2000-2500 calories
Approximately 150g protein
Under 15g carbs
Approximately 200g fat
On carb-up day... (Day 7)
Probably wont follow too much of writing everything... basically a binge day for the most part. Approximately 700g carbs to refill glycogen stores starting off with high-glycemic and then moving over to low-glycemic.
Supplements.
Rotate Xenadrine, standard ECA Stack, and MD6 on different days, 5g of creatine postworkout on training days. A good multi-vitamin 2x per day as well. On carb-up day 20-30g of creatine, and 1.5g of ALA will be added.
Training. Titan Training System.
Day 1: Volume Training. (isolation exercises)
(supersets)
chest/back 12-15 reps per set - 1 minute rest between sets 3 SETS
shoulders/traps 12-15 reps per set - 1 minute rest between sets 3 SETS
biceps/triceps 12-15 reps per set - 1 minute rest between sets 3 SETS
calves/abs 12-15 reps per set - 1 minute rest between sets 3 SETS
inner/outer forearms 12-15 reps per set - 1 minute rest between sets 3 SETS
Day 2: Base Training. (compound exercises)
chest 8-6-5-4-3 - 1.5 minutes rest between sets
back 8-6-5-4-3 - 1.5 minutes rest between sets
shoulders/traps 8-6-5-4-3 - 1.5 minutes rest between sets
Day 3: REST.
Day 4: Muscle Rounds. (6 sets of 4, 10 second rests between each set of 4)
chest 6x4; 4 SETS - 1.5 minutes rest between sets
back 6x4; 4 SETS - 1.5 minutes rest between sets
biceps 6x4; 4 SETS - 1.5 minutes rest between sets
Day 5: Muscle Rounds. (6 sets of 4, 10 second rests between each set of 4)
shoulders 6x4; 4 SETS - 1.5 minutes rest between sets
triceps 6x4; 4 SETS - 1.5 minutes rest between sets
calves 6x4; 4 SETS - 1.5 minutes rest between sets
Day 6: REST.
Day 7: REST.
Wish me luck!! And be sure to post any replies or questions about my program/diet!!
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