 Re: is this possibe.
been training for 2 years. was 17 stone dropped to 12.5 back up to 14.5 on a bulk back down to 12st 10lb now at 15st
was doing cardio 7 mornings a week. cut back to 3-4 on this bulk.
i train 2 days on one off.
Quads and calves
4 sets heavy deep squat
4 sets heavy 45 leg press
4 sets leg extension
1-2 sets 20 rep squat
seated calve raise routine
standing calve raise routine.
chest+bis
flat DB bnech 4 sets
weighted dips 4 sets
inclive BB bench 4 sets
hammer curls- 4 sets
close grip pull down 3 sets
concentration curl 3 sets
(cant do any ez or straight bar exercises as my wrists cant take it.)
day off
back and hams
WGC 4 sets
BB row 4 sets
deads 2 sets 10 reps 2 sets 5 reps
back extension 3 sets
ham curl 3 sets
straight arm pull down
shoulders and triceps.
DB shoulder press (seated) 4 sets
mill press 4 sets
2 tripple drop set cable lat raise
weighted tricep dip 4 sets
tricep overhead extension 3 sets
tricep push down 3 sets.
diet is
08.30-100g oats 8 whites 2 yolks
11.00- protein blend flax oil
1.00 100g tuna 75g pasta
4.00 100g tuna salad sweetcorn (on training days i have 100g oats here)
5.00 train.
6.30 PWO- 40g whey 50g dex BBCA lucine and glutamine
7.00 2 baked potatoes large shicken breast/steak fish
9.00 4 weetabix chicken breast/ 2 baked potatoes chicken.
10.30 peanut butter cottage cheese.
10.33 bed
what do you think?
do you think i can gain eneough mass to get on stage in a year? |