Adarq.org

im not gonna let it keep me from the gym

today is shoulders

so seated military press (everything seated)
side delt raise
front raise
overhead db press(before the side delt raise)
shoulder machine

maybe seated shrugs ill see if it feels gay doing them sitting down

gotta shit and get to work

today just hit the tris really hard

close grip bench- 225x?x? i dont remember
then various forms of extensions

i got tropinol today so ill be keeping track of how that works in here

so im excited to try it out on monday

i just signed up for the bodybuilding.com body transformation contest its like 25,000 cash prize or a photo shoot with optimum nutrition lifters, supplements idk a ton of shit u can win so itll give me a goal to work for

march 26th is my deadline

well ive been modifying it to see how well i work with the training.

they want u to use their training plan etc but im not a fan of it

ill just go back to the basic BB program i used from frank mcgrath

except legs will be modified since my ankle is still fucked up.


Day 1: Chest
Incline Barbell Press: 4 sets x 12-6 reps
Flat Dumbbell Press: 4 sets x 12-8 reps
Incline Dumbbell Flyes: 3 sets x 12-8 reps
Dumbbell Pullovers: 3 sets x 12-10 reps
Cable Crossovers: 4 sets x 15-12 reps

Day 2: Back
Wide Grips Chins: 4 sets x 10 reps
Barbell Rows: 4 sets x 12-6 reps
T-Bar Rows: 4 sets x 12-8 reps
Underhand Grip Pulldowns: 3 sets x 12-10 reps

Day 3: Off

Day 4: Legs
Leg Extensions: 4 sets x 20 reps (warm-up)
Leg Press: 4 sets x 20-12 reps
Hack Squats: 4 sets x 15-10 reps
Lunges: 3 sets x 15-12 reps
Stiff-legged Deadlifts: 4 sets x 12-8 reps
Lying Leg Curls: 4 sets x 15-10 reps

Day 5: Delts
Barbell Military Press: 4 sets x 12-6 reps
Seated Side DB Lateral Raises: 4 sets x 12-8 reps
Bent Rear Delt Lateral Raises: 4 sets x 12-10 reps
Hammer Strength Machine Press: 3 sets x 12-10 reps
DB Shrugs: 4 sets x 12-8 reps

Day 6: Arms
Barbell Curls: 4 sets x 12-6 reps
Alternating Dumbbell Curls: 4 sets x 12-8 reps
Preacher Machine Curls: 4 sets x 15-10 reps
Close Grip Bench Press: 4 sets x 15-8 reps
Skullcrushers: 4 sets x 12-8 reps
Pushdowns: 4 sets x 15-10 reps

Day 7: Off
______________

thats the jist of it, ill be modifying it a bit like

like ill take out incline BB press and put in reverse grip, add in a flat bench, take out db pullovers and superset the press n fly machine to burn out at the end.

for the back days ill throw in Kroc Rows, lat pull downs(normal wide grip), take out T bar row and throw in deadlifts

legs ill stress my legs out before with some leg pressing n stuff and hit normal squats instead of hack since i dont have a hack squat machine take deadlifts out of leg day



other then that, thats what i used before and it worked amazing along with my supps, i was a solid 225 at the end of it

http://iforcenutrition.com/articles/article44.asp

or ill be doing this

same general outline tho

supplement list tho

green tea
Iforce- TT33(non stim thermogenic)
Iforce- Tropinol(test booster)
forgot- OxyElite Pro(strong fat burner)
Animal- Animal Cuts( metabolic n thyroid complexs)
CLabs- purple wraath(BCAAS)

for protein i eat a lot of chicken

thanks, its pretty cool they give u the free workout and diet plan, alls u gotta do is get a before pic while holding a newspaper of that date then a after pic.

and yeah i like that type of plan more than doing a few muscles a day since you get to focus on each group more, and just watching the Iforce workout videos, learned a few tips on hitting rear delts more and hitting more on your upper n lower back/lats just by back positioning on pulldowns n stuff

supper- 2 hamburgers plain, no buns
salad

tropinol review 1 day in

first day of tropinol...Obvious signs of increased testosterone if uk what i mean, workout was more hardcore and i was zoned in...i could not stop smiling and laughing (mood enhancers) i felt the happiest ive been while still feeling like i can put my hand through your face. Overall 20 out of 10 stars, best product out, lets see for how long itll be out for

 i always go into taking a supplement believing it wont work, and trust me this shit works.  Im not sensitive to energy boosters either and their maximize v2 or whatever it was got my heart rate pumpin today.


workout( dont remember everything but just fuxin shit up )

bench- 135x10
            225x20(easy)
            275x5
            315x1
            225x10 (really slow hardening reps and down to 135
            185x10
            135x10

Incline DB press- 80lbx4x10
Incline flyes-40x4x10
machine super set- pec deck/chest press 4x20

good workout i was pleased


but yeah if you ever decide on getting tropinol, youll get boners like a mofo and bust a nut like a volcano

honey badgers are ballin

todays workout

BACK

wide grip pull ups- 3x5

rack pulls below knees-135x10
                                     225x5
                                     315x3
                                     405x1
                                     500x1

bent over rows- 225x2x10
                          135x2x10(alternating between grips)

T bar row- worked up to 3 plates and did 4x10

Lat pulldown db row super set
lat pulldown- 150x4x10(behind the neck)
db row- 80x4x10

abs superset with machine row(forgot to do them)

bench ab crap with a light high grip(palms down) on the machine for a 150x4x10


overall good work


starting weight- 245
Current weight- 229