Iwant2Grow Log - Steroids Source Talk

Iwant2grow · #1 (**permalink**) 07-08-2010, 05:48 PM

July 8th 2010

Weight -209lbs ( done in the afternoon and not on empty stomach)
best guess on bf would be around 15% just going by the mirror and my lack of bottom abs lol:-)
will have to calipers to watch this

Goal: Get to Single Digits Lean by Christmas

Method/Plan

-Training Style
Super Set Training 5 days a week weekends off.
Cardio will be a min of 4 -30 min sessions running in the am. Going to go for 5 days a week but right now i want that flexibility.

next post will have the training plan

-Diet
still needs to written out and set in stone but currently im eat 3-4 meals a day
1 egg protein shake with50grams protien 60grams oats and 30grams fish oil
meal 2 is two fillets of sole ( apx 40gram protein by weight )and mixed steamed/boiled mixed veggies mostly broccoli and cauliflower carrots etc
meal 3 is the same as 2
meal 4 is meal 1 with out the fish oil
about 180 protien not sure on total carbs (not much tho) or fats need to get out the calculator and spread sheet

will change/adjust diet on a weekly basis if needed .

Supplaments

Multi vitamen
Vitamen C
B-100 complex
ADD vit E

600mg week sustanon shot EOD
25mgs ED winny for the next 3 weeks may bump this up to 50mg depending on my joints
had problems in the past with winnyand my joints and chest pain. will stop after 3 weeks
and will make changes. May continue cycle till end of Aug which will make it 15 weeks apx
then pct and then bridge with anavar not not sure just thinking about this out loud
also will be starting HCG at 500 iu a week in the next week or two

***Note i will be moving across Canada 16-21st of July so i won't have the net but i will still be training but the update might be slow or irregular during this period

Iwant2grow · #2 (**permalink**) 07-08-2010, 05:51 PM

This will be template i will follow its taken from here

Superset workout system for contest preparation. | MusclesProd.Com - BodyBuilding, Fitness and Steroids

DAY 1

SUPERSET BACK WORKOUT

1. Cable Rear Pulldown + Cable Underhand Pulldown – 4 sets with 10 reps each.

2. Barbell Bent Over Row + Cable Seated Row – 4 sets with 10-12 reps in each set

3. Cable Close Grip PullDown + Lever Wide Grip Seated Row – 4 sets with 10-12 reps for each.

You can add here some exercises for the body parts which need more attention or you can do some abs.

DAY 2

SUPERSET BICEPS AND TRICEPS WORKOUT

1. EZ Barbell Biceps Curl + Cable Standing Biceps Curl – 4 sets with 10-12 reps in each set

2. Seated Barbell Curl + Lever Preacher Curl – 4 sets with 10-12 reps in each set

3. Biceps Hammer Dumbell Curls+ Two Arm Cable Curls 3 sets with 10-12 reps in each set

TRICEPS WORKOUT

1. Reverse Grip Cable Tricep Extension + Cable Triceps Extension – 4 sets with 12 reps for each set

2. Barbell Lying Triceps Extension + Close Grip Bench Press + Barbell Lying Triceps Extension (that is a triset) – 3 sets with 10 reps for each

3. Triceps Dips +Cable Rope Over head Triceps Extension – 4 sets 10 reps in each

*4. Dumbbell Kickbacks – 3 sets 10-12 reps

5. Calves 2-3 exercises

DAY 3

SUPERSET SHOULDERS WORKOUT

1. Barbell Behind Neck Press + Cable Lateral Raise – 4 sets 10 reps

2. Barbell Upright Row + Dumbell Lateral Raise – 3 sets 10-12 reps

3. Cable Rear Lateral Raise + Lever Seated Rear Lateral Raise – 4 sets 10 reps

4. Barbell Shrug +Dumbell Shrug – 4 sets 10 reps

5. Abs 2 exercises in superset

DAY 4

SUPERSET LEGS WORKOUT

1. Leg Extension – 4 sets with 5 drop sets for each set with 10 reps for each.
Example:
Set 1; Weight 100Kg, you just did 10 reps, immediately decrease weight and do 10 reps more, then decrease it again and do 10 reps more and 2 times more so you will have 5 drop sets in one huge set.

2. Squats or Leg Press (actually I change them each week) 4 sets with 15-20 reps.

3. Barbell Lunge – 3 sets with 15-20 reps

4. Cable Lying Leg Curl – 4 sets 12-20 reps

5. Lever Bent-Over Leg Curl – 4 sets 12-20 reps

DAY 5

SUPERSET CHEST WORKOUT

1. Barbell Bench Press+ Dumbell Incline Bench Press – 4 sets 10 reps

2. Dumbell Fly + Lever Pec Dec Fly – 4 sets 10 reps

3. Cable Standing Fly +Cable Lying Fly – 3-4 sets 10-12 reps

4. Calves 2-3 exercises

Iwant2grow · #3 (**permalink**) 07-09-2010, 05:32 PM

July 8th 2010

Was in tattoo studio from 12:30 to 4pm didn't get to hit the gym after pretty sore with new chest tattoo ..

Didn't stick to diet had morning shake but end up having a coffee and breakfast sandwich form tims at break in tattoo session

for dinner had sub from grocery store
don't know if it was the Tat or what but i messed up my training and diet for a day tomorrow will be better

Iwant2grow · #4 (**permalink**) 07-10-2010, 02:47 AM

Just back from the gym, new gym in "kits" and I tried the new workout
had to guess about my lbs a bit for the new line up, have to go a bit heavier as
i hit all the targets but it was the best pump i had in long time
next week i should be able do the workouts in order but today i hit shoulders

SUPERSET SHOULDERS WORKOUT

1. Barbell Behind Neck Press + Cable Lateral Raise
110x10x4 VS 30x10x4

2. Barbell Upright Row + Dumbell Lateral Raise
85x10x4 VS 25x10x4

3. Cable Rear Lateral Raise + Lever Seated Rear Lateral Raise
did a new cable machine for this one + the old peck deck
25x15x4 VS 80x10x4

4. Barbell Shrug +Dumbell Shrug – 4 sets 10 reps
185x10x4 VS 85x10x4

5. Abs 2 exercises in superset

incline board twist curls
20x1
15x1
10x1

Hanging legs raise
10x3

30 mins cardio running outside (PM)

Diet

Wasn't perfect but here goes

1/4 of a ham sub form last night for bfast

sushi (couple rolls nothing heavy) for lunch - (lunch with a old friend)

dinner - two sole fillets and broccoli and carrots

if i get a craving b4 bed ill have a egg protein shake with fish oil

lols so had that craving and had the shake and two rice cakes

Iwant2grow · #5 (**permalink**) 07-12-2010, 02:08 AM

July 10 and 11

took Saturday off and packed for the big move
Sunday we hit the beach what a nice day
had a couple little cheats nothing drastic on the weekend

can't wait for Monday to train my back
and cardio in the am

back to the good diet and training come Monday

Robbie · #6 (**permalink**) 07-12-2010, 07:50 AM

Lookin good bro , a few off days here and there wont hurt too much !
I keep a clean diet but if i decide i want to eat junk one day then i will , my diet doesnt rule my life , im not training for mr olympia !