Height: 6'1
Weight: 216 14%BF
Age: 17
No cycle history, just supps.
I have been training for about 4 years. I got really serious about it 2 years ago and have been training 5 days a week since.
Diet is good and clean. Just finished a bulk and literally am starting a cutting diet today, just took my first burner actually. I am doing a quick cut now to get lean for school in September and will start bulking early September, start cutting late October and either cut until December or a long one until January. I will do one more bulk and one more cutting diet before cycle, then bulk on cycle. I would like to start this stack either December or January.
For meal, eggs and oats every morning. Steak, Chicken, Turkey, Salmon, Tuna at every meal other than breakfast. I eat 4-5 times per day. Lots of greens - Broccoli, Salad, Spinach, Cucumber, Celery. Complex Carbs - Quinoa and Brown rice is stacked up in the fridge. Extra calories from milk at every other meal and extra virgin olive oil at every other meal alternating (not any more). For the cut everything will stay pretty much the same, just much reduced portions. **I also drink at least a gallon of water per day, sometimes more depending on weather and such.**
Training is as follows. Monday, Wed, Fri always begins with 15-20mins cardio with a snorkle. The workouts alternate every 2 weeks between heavy weight low reps, light weight high reps with different exercises for each type of training. I will post my heavy weight low reps. Tuesday Thursday is all cardio.
The names of the following workouts you may not familiar becaus I dont know what the technical name is for all of them but if you would like for me to explain one its no problem.
The markings at the begining indicate super setting.
Monday - Bi's, Tri's, Forearms.
Power Cleans - 150x5, 160x5, 170x5, 180x5, 190 to failure
-High cable curls (weight is per arm) - 40x10, 45x8, 50 to failure
-Forearm twist (with rope) - 20 to finish, 15 reverse to finish, 15 to finish
*Tricep kickback - 15x10, 20x8, 25 to failure
*Reverse cable curl - 40x10, 45x8, 50 to failure
Shrugs - 80x25, 80x25, 80 to failure - this is high reps because the highest dumbbels available at my gym are 80's and I need the reps to get a workout.
_Bench dips - 45x12, 45x12, 45 to failure
_Core twist - 25x10, 25x8, 35 to failure
Tuesday- Speed, Power and Agility.
Workouts vary. I follow a trainer. Its all cardio work and a heafty leg workout.
Wednesday - Chest, Front/rear Shoulders
Decline press - 145x10, 155x8, 175 to failure
-Flat dumbbell Press (each arm) - 55x10, 60x8, 65 to failure
-Forward Chest twist - 25x12, 25x12, 25 to failure
Incline dumbbell Press (each arm) - 55x10, 60x8, 65 to failure
*Landmine press - 70x10, 75x8, 80 to failure
*Landmine twist - 25x10, 25x8, 30 to failure
_Rear delt fly - 85x12, 85x10, 95 to failure
_Front shoulder lift - 25x12, 25x10, 25 to failure
Dips - 0x10, 0x10, 0 to failure
Thursday- Speed, Power and Agility.
Workouts vary. I follow a trainer. Its all cardio work and a heafty leg workout.
Friday - Back, side Shoulders
-seated row - 150x10, 160x8, 170 to failure
-lat pushdowns - 50x10, 55x8, 60 to failure
single arm bentover row - 50x10, 55x8, 60 to failure
Reverse pushup - 0x10, 0x8, 0 to failure
Dumbbell Shoulder press - 50x10, 55x8, 60 to failure
Shoulder Tree - 15x15, 12x12, 10x10, 8x12, 5x15
*Lower back raises - 70x20, 70x15, 70 to failure
* Upright Row - 90x10, 95x8, 105 to failure
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