Paige's contest Journal
 

Okay let's get this started.

Training program will be the 6x6 program courtesy of HM:

Monday - Chest & Abs

Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.

All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.

Incline Barbell Bench Press, 6 sets x 6 reps
Flat Dumbbell Bench Press, 6 x 6
Pec Dec Flyes, 6 x 6
Hammer Strength Incline Bench Press, 6 x 6
Ab Machine Crunch, 6 x 6

Tuesday - Back & Calves

Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.

All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.

Pull Ups, 6 sets x 6 reps
Reverse Grip Rows, 6 x 6
Lat Pull Downs, 6 x 6
Pullovers, 6 x 6
Cable Low Rows, 6 x 6
Deadlifts, 6 x 6
Seated Calf Raises, 6 x 6

Wednesday - Arms & Abs

Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.

All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.

Barbell Curls, 6 sets x 6 reps
Cable Pressdowns, 6 x 6
Preacher Curls, 6 x 6
Close-Grip Bench Press, 6 x 6
Incline Hammer Curls, 6 x 6
Dips, 6 x 6
Leg Raises, 6 x 6

Thursday - Cardio Only

Perform 30-45 minutes of cardio, with a heart rate range of 130-150 bpm.

Friday - Legs & Calves

Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.

All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.

Squats, 6 sets x 6 reps
Leg Press, 6 x 6
Leg Curls, 6 x 6
Lunges, 6 x 6
Standing Calf Raises, 6 x 6

Saturday - Shoulders, Traps, & Abs

Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.

All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.

Standing Shoulder Press, 6 sets x 6 reps
Side Lateral Raises, 6 x 6
Front Raises, 6 x 6
Reverse Pec Dec (Rear Delts), 6 x 6
Shrugs, 6 x 6
Ab Machine Crunches, 6 x 6

Sunday

Off. (Don't even do cardio!)

Current gear will be none, since I'm having surgery in Feb, hopefully after surgery il start some test prop and oral winny.

I'll post my diet later today, got to get to work, my goal is lean bulk.

Before pic

Supps I'm taking

looking well good luck
are ou on an other peds ?

No man, I'm all natural outside of my supps in the picture. I'll upload my diet today.

Here is my meal plan: 2,960 cal, 296 g. Pro, 296 g. Carb, 66 g. Fat

Per meal I eat 592 cal, 59 g pro, 59 g carb, 13.2 fat.

Sample meals: 8 egg whites, 2 reg eggs, 1 PC whole wheat bread, 1 banana, 1 serving of salsa

8 oz chicken breast, 1 banana, 1 whole wheat tortilla, 1 serving salsa

8 oz chicken breast, 1/3 cup brown rice, 5.3 oz tomato, 1 serving balsamic vinaigrette, 1.1 oz avocado

1 tuna steak, 1 whole wheat tortilla, 1 apple, 2 servings avocado, 1 serving bell peppers, 1 serving salsa, 1.5 oz grapes

I eat five meals a day, my pre workout is black coffee, 1 scoop of whey, 1 piece of fruit, and then same for my post workout minus the black coffee.

all natty now or always been natty
never reall know the amounts or cals i eat
i will do m diet on an app i have then will see

I've done two cycles, sust and d-Bol from huge tom, and a test prop and winny cycle from huge tom.

I'm on schedule with my workout plan, meals have been good. I'm no longer eating past 8 at night unless it's a protein shake or cottage cheese. (I go to bed early). I'll post a during pic at the end of the week if I feel I've made any progress.

Dude, you gotta know what your I taking in as far as food and macros to really make some gains. Diet is a huge part of this game as we all know.