|
|
|
|
Welcome to the SuperiorMuscle.com - Bodybuilding Forums. You are currently viewing our boards as a guest which gives you limited access to view most discussions and access our other features. By joining our free community you will have access to post topics, communicate privately with other members (PM), respond to polls, upload content and access many other special features. Registration is fast, simple and absolutely free so please, join our community today! If you have any problems with the registration process or your account login, please contact us. |
|
|||||||
 |
|
|
Thread Tools |
|
#1
10-31-04, 07:48 AM
|
||||
|
||||
C4G's Official Gauntlet Thread!!!
This will be my official thread ... keep all comments, shit talking, etc, etc on this thread Hey Coldstone54 - I got your one rep workouts right here
Stats Age: 29 Height: 5'11" Weight: 180.6 BF%: ~10% Chest: 44" Arms: 15.5" Quads (measured 6" above knee): 22.5" Workout DAY1 EXERCISE SETS x REPS REST Chest 4 x 4 – 6 2 min Smith Machine Close Grip 4 x 6 – 8 2 min Dumbbell Flies 2 x 8 2 min Cable Cross Overs 2 x 8 2 min Tri Push Downs 4 x 8 2 min Weighted Dips 2 x 10 2 min DAY 2 EXERCISE SETS x REPS REST Squats 4 x 6 - 8 2 – 3 min Leg Press 4 x 8 – 10 2 min Ext. 2 x 8 2 min Curls 2 x 8 2 min Military Press (1 warm up set) 4 x 6 - 8 2 min Front Raise 3 x 8 2 min Lat Raise 3 x 8 2 min DAY 3 – REST DAY 4 EXERCISE SETS x REPS REST Close Grip Bench 8 x 3 1 min French Curls 4 x 8 2 min Heavy Push Downs 3 x 8 2 min Light Machine Flies 2 x 10 2 min Light Cross Overs 2 x 10 2 min DAY 5 EXERCISE SETS x REPS REST Dead Lifts 4 x 5 – 7 2 min Barbell Shrughs 3 – 4 x 5 – 8 2 min Sitting Cable Rows 4 x 8 2 min Pull Downs Overhand 2 x 8 2 min Pull Downs Underhand 2 x 8 2 min Standing Barbell Curls4dGirls 4 x 8 2 min Sitting Dumbbell Curls4dGirls 4 x 8 2 min DAY 6 – REST DAY 7 – REST Diet Cals 4040 Fat 86.5 (19%) Cab 405 (40%) Protein 410 (41%) 1.0 1 scoop Protein powder 5 Egg whites 1 cup Oatmeal 1 tbsp Flax 2.0 6.3 oz chicken 6 oz Sweet potato 5g Flax 3.0 6.3 oz Chicken 1.5 cups brown rice 5g Flax 4.0 Lean Beef (8 oz) 6 oz Red Potato 5g Flax 5.0 6.3 oz Chicken 1.5 cups brown rice 5g Flax PWO PWO Shake 6.0 1 can tuna 2 cups Oats 10g Flax 7.0 1 can Tuna 10g Flax AAS 1-3 prop 150 mgs eod 1-6 dbol 40 mgs ed 1-17 cyp 800 mg/week 1-16 eq 600mg/week 1-16 nand deca 200mg/week 1-19 Aroma 12.5 mg ed 1-19 hcg 250 twice / week 
|
| Sponsored Links |
|
#2
10-31-04, 07:48 AM
|
||||
|
||||
|
1
Last edited by Curls4dGirls : 02-08-05 at 09:29 AM.
|
|
#3
10-31-04, 07:49 AM
|
||||
|
||||
|
2
Last edited by Curls4dGirls : 02-08-05 at 09:29 AM.
|
|
#4
10-31-04, 07:50 AM
|
||||
|
||||
|
3
Last edited by Curls4dGirls : 02-08-05 at 09:30 AM.
|
|
#5
10-31-04, 07:50 AM
|
||||
|
||||
|
4
Last edited by Curls4dGirls : 02-08-05 at 09:30 AM.
|
|
#6
10-31-04, 07:50 AM
|
||||
|
||||
|
5
Last edited by Curls4dGirls : 02-08-05 at 09:30 AM.
|
|
#7
10-31-04, 07:51 AM
|
||||
|
||||
|
6
Last edited by Curls4dGirls : 02-08-05 at 09:30 AM.
|
|
#8
10-31-04, 07:51 AM
|
||||
|
||||
|
7
Last edited by Curls4dGirls : 02-08-05 at 09:30 AM.
|
|
#9
10-31-04, 07:52 AM
|
||||
|
||||
|
8
Last edited by Curls4dGirls : 02-08-05 at 09:30 AM.
|
|
#10
10-31-04, 07:52 AM
|
||||
|
||||
 Last edited by Curls4dGirls : 02-08-05 at 09:31 AM.
|
|
#11
11-01-04, 09:44 AM
|
||||
|
||||
|
THE KEY TO VICTORY
|
|
#12
11-01-04, 09:46 AM
|
||||
|
||||
|
DIET
Last edited by Curls4dGirls : 02-08-05 at 09:31 AM.
|
|
#14
11-02-04, 08:52 AM
|
||||
|
||||
|
Quote:
Gym was great yesterday ... felt strong. I think this was from a combination of eating like a horse yesterday and increasing my rest between sets from 1 to 2 mins. Also, put 3 cc's (100 mg deca, 300 mg EQ, 400 mg Cyp) in my right gluteus medius and 1.5 cc's of 100 mg/ml prop in my right pec yesterday. For both locations, I can tell I gave myself a shot, but neither spot is sore. Taking the dbol in 4 doses of 10 mg (AM, lunch, 1hr before workout, at bed).
|
|
#16
11-07-04, 06:05 AM
|
||||
|
||||
|
First week under the belt.
I was 186 this morning. Since it hasn't been long enough for the gear to kick in, that means I'm up 5 lbs on diet and training alone. I was extremely sore this week ... I think because I changed my routine.
|
|
#17
11-08-04, 08:24 PM
|
||||
|
||||
|
Changed up my diet based on Yellow Jacket's suggestions
New Diet Cals 3600 Fat 82 (21%) Cab 363 (40%) Protein 350 (39%) 1 scoop Protein powder 3 Egg whites .75 cup Oatmeal 1 tbsp Flax 4.5 oz chicken 5oz Sweet potato 5g Flax 4.5 oz Chicken 1 cup brown rice 5g Flax 8 oz Lean Beef 5 oz Red Potato 5g Flax 4.5 oz Chicken 1 cup brown rice 5g Flax PWO PWO Shake 1 can tuna 2 cups Oats 10g Flax 1 can Tuna 10g Flax
|
|
#18
11-08-04, 09:14 PM
|
||||
|
||||
|
Nice looking meal plan, only other suggestion I would have is switch the flax with fish oil, its far superior. Best of luck, Ill have my eye on this thread for updates.....
__________________
No One Said It Was Going to be Easy
|
|
#19
11-08-04, 10:02 PM
|
||||
|
||||
|
Quote:
|
|
#20
11-14-04, 04:03 PM
|
||||
|
||||
|
Week 2 in the books -- Was 188 lbs this morning - up 8 lbs. I felt a little bloated so I bumped the aroma to 25 mg ED on Wednesday. Started to feel the dbol pumps and increased strength about mid-week.
|
|
#22
11-21-04, 10:01 AM
|
||||
|
||||
|
Finished week 3 today. Was 190 lbs this morning ... up 10 lbs in 3 weeks ... right on track. Bodyfat is still holding around 10%. A couple of thoughts:
- I forgot how much I liked heavy deadlifts. works a lot of muscle groups. - Definitely run aromasin at 25 mg ED ... 12.5 doesn't cut it. - Lower back pumps during legs and deadlifts are almost unbearable - Do not shoot 150 mg of prop into the bi - Do not chew dbol tabs - Delts can easily hold 3cc's - Knees are killing me ... hopefully the deca will help, but have some adequan on hand - Aromasin definitely does not mess with libidio
|
|
#23
11-26-04, 01:09 PM
|
|||
|
|||
|
hey, newbie here.
I'm 17 5'6 140lbs I'm in kinda shitty shape right now cardio wise but i love to work out and have since i was 12 but i haven't been too serious about it latley. I have seen many different workout routines and I like yours enough i might use it. All iv'e ever taken is whey protein through shakes and some protein bars here and there but i have backed off latley in hopes to get taller. I've been reading a lot in these forums and there are so many terms and med lingo i don't understand. But instead of constantly asking I just have a few questions now. when you mentioned this. exactly where does the 6 and the 2 fall into that workout? Chest 4 x 4 – 6 2 min Also when you mentioned the percents of protein and fat,etc. you intake, was that in grams?
__________________
They call me the "big oak"
|
|
#24
11-29-04, 08:07 AM
|
||||
|
||||
|
After 4 weeks, I'm at 195.5 lbs ... up 15 lbs. I ate semi-healthy over thanksgiving. Knees are killing me.
|
|
#25
11-29-04, 08:13 AM
|
||||
|
||||
|
Quote:
Not sure why you would back off the shakes and bars in hopes of getting taller. I haven't seen or heard of shakes / bars stunting growth. Chest 4 X 4 - 6 2 min means: 4 sets @ 4 - 6 reps per set with 2 minutes rest between sets. Diet is in grams.
|
|
#26
11-29-04, 05:25 PM
|
|||
|
|||
|
thanx, i meant that i heard working out and taking extra protein to increase muscle mass might make your body focus more upon muscle growth rather than bone growth or getting taller. Sounds kinda made up but i think that working out when i was 12-15 fuked up puberty for me and i gained muscle fast but my voice never really deepened, it's scratchy and somewhat high. People think i look older than i really am until they hear me talk lol, sux. Thats why i though working out can stunt growth.
__________________
They call me the "big oak"
|
|
#27
12-02-04, 07:15 AM
|
||||
|
