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#1
12-11-04, 08:01 AM
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After 8 Months
Hello all!!
 Stats: 6'1" 258 lbs 13.5% BF Chest 53" Biceps 19" flexed Quads 25" (6" above knee) Calfs 17" The following is a my most recent Heavy week and is a typical training week (I do make adjustments from time to time): Strict form and no cheating. Sunday: Back Assisted pull ups 70/10, 60/8, 50/8, 40/7 Seated cable rows 165/10, 180/10, 195/10, 210/9 Iso Rows wide 180/10, 270/10, 360/10, 410/8 Iso rows Lo 270/10, 270/10, 320/9, 270/9 25 minutes on Eliptical xtrainer at level 10, 65-75 rpms Monday: Chest Hammer inline press 140/12, 280/10, 370/4, 350/6, 280/8 Hammer Flat press 280/8, 240/10, 240/9, 210,12 Hammer decline press 280/10, 350/6, 330/9, 310/10 Flat dumbell press - 95/10, 95/8, 95/7 Cable xovers 80/10, 90/10, 80/8 Tuesday: Legs ( I alternate leg press and Barbell Squats from week to week as my main exercise) I will show both now, but I do not do both in the same week. Leg Press 405/12, 585/10, 765/10, 945/10, 1035/10, 1195/8, 1215/6, 675/20 Squats 135/10, 225/10, 315/8, 315/8, 315/8, 365/6, 365/8, 225/20 Leg Curls 120/10, 135/10, 150/6, 150/4 Leg Extensions 240/8, 240/8, 200/12, 200/12 Standing Cald Raises 275/10, 300/10, 300/10, 340/9 Wednesday: Cardio only 35 minutes Eliptical XTrainer at level 10, 65-75 rpms Thursday: Shoulders Dumbell Press 55/12, 60/12, 70/10, 75/8 Cable Sdie Laterals 40/10,10, 40/10,10, 50/10,8, 50/9,9 Cable Front Laterals 80/10, 90/10, 100/10, 100/8 Bent over Dumbell raises 4X30/10 Shrugs - 3X250/10-15 Front cable rows 110/10, 120/10, 120/10, 110/10 Friday: Arms EZ Bar curls 4X105/10 Skullcrushers 4X105/12 - I don't push it (Sore elbows) Alt. Dumbell curls 40/10, 50/10, 55/10, 60/8 Tricep Pulldowns - 190/10, 190/10, 200/8, 200/7 Hammer Curls - 3X40/8-10 Dip Machine 350/15, 360/15, 365/12 Saturday: Core Crucnhes 3X25 Cable Punch Pull 4X70/10,10 Cable Rotations 4X80/10,10 Capt. Chair Leg Lifts 3/15-20, 12-15, 10 Hyperextensions w/45 lb plate 3X10,8,6 Dumbell Pullover 3X70/10 Cardio 25 minutes Eliptical XTrainer Sunday Rest. Every ninth week, no weights, just cardio 4x I intake between 300-400g of protein a day from low carb smooties and chicken. I eat protein bars as a last resort. Carbs are between 150-300g per day I only take Creatine (Russian Red actitubes) I used to take glutamine, but found out it does nothing for you unless injected into the bloodstream. At this time I am averaging 1-2 lb weight loss every 3-4 weeks since September. Suggestions welcomed. 
__________________
Those with integrity expect to be believed. When they are not, they let time prove them right. Neil 
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#2
04-15-05, 04:51 PM
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Looks like a solid routine bro! I am still blown away at your progress. Would you mind sharing your initial routine that started you down the road of progress back in March of 04? It would be much appreciated!
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#4
04-24-05, 02:17 PM
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I'm gonna start using your routine I need a change and still in awe of your awesome transformation
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