Good morning to all!
I am runrun6, and I prepare to compete in the WBFF next year. I'm from Spain and I'll tell you for everything you, i do during the preparation, I have a trainer, but I am not convinced all the way out the chemical... and I want to be a MONSTER
This forum transmite to me a lot of motivation
If you want to recommend me some coach... i agree a lot!
My measurements are:
-height: 185-186cm
-Weight: 90'2kg
-BF%: 9-10 real
-Years Training: 3 (seriously 8 months)
-Cycles: 2-3 (2 long, I had to cut one because I had problems, one shorter than the current one, ace train 400mg / 200mg masteron / test prop 300-400)
The last week of cycle, being in a large caloric deficit and training four hours a day, I had anxiety problems by a depression, and ate too much anxiety, so some weight rebound.
I am open to suggestions of all kinds, only I have until May to be a monster ... I was initially filed in "fitness model"
Below I leave my current training and diet, will update every day to train so motivate and force up weights every day.
Day1.- (chest)
-Incline bench press smith machine: 4 sets with two drop weights
-Dumbell bench press: 4x6
-Incline dumbell flyes SS barbell bench press 4x6
-Lower abs SS abdominales superiores: 4x30
Day2.- (legs)
-45 degree leg press: 4 sets to failure with two drop weights
-ATG squat: 4x8
-Leg extension SS leg press: 4x8
-Seated leg curl SS leg curl: 4x8
-Seated calves: 5 sets with two drop weights
Day3.- (back)
-Row t-bar: 4 sets with two drops weights
-Lat pulldowns: 4x6
-One arm dumbell row SS gironda´s row: 4x6
-Rack pulls: 4x20
-Lower abs SS upper abs: 4x30
Day4.- (delts)
-Dumbell shoulder press: 4 x12
-Lateral raises SS front raises SS face pulls: 10x6 (giant set)
-High pull: 4x10
Day5.- (arms)
-Close bench press: 4x6 to failure
-Triceps pressdown SS triceps pressdown with rope SS dips
5x6 (giant set)
-Standing barbell biceps curl 4x6 to failure
-Scott curl SS One-arm spider curl SS pinwheel curl 7x6 (giant set)
**all days afer workout , 30min of high intensity cardio.
***Rest-days are saturday and sunday
****Rest-days i do one hour of liss in the fasting.
*BREAKFAST:
-75g oats
-50g whey protein
-Peanut butter 30g
-cinnamon and liquid sacarine , all mixed. The result is a delicious smoothie
*MID MORNING:
-75g rice
-2 whole eggs + 250ml white egg
-15g olive oil
*LUNCH:
- 250g microwave cooked potatoes
- 250g beef
- Mixed salad with 20g olive oil, vinegar and salt
*AFTERNOON:
-6 corn pancakes (have 33gr of hc)
-200ml white eggs + 1 whole egg
-1 tomato or fresh tomato tin (to accompany)
-1 carrot raw
*DINNER:
-300gr chicken
-Varied salad without olive oil
*AFTER TRAINING:
-60g of amylopectin or sugar cereals
-50g whey protein.
I read English quickly, but writing them slow .. , sorry for my english
If you want to upload photos then, but with masked ..
Regards!
I am runrun6, and I prepare to compete in the WBFF next year. I'm from Spain and I'll tell you for everything you, i do during the preparation, I have a trainer, but I am not convinced all the way out the chemical... and I want to be a MONSTER
This forum transmite to me a lot of motivation
If you want to recommend me some coach... i agree a lot!
My measurements are:
-height: 185-186cm
-Weight: 90'2kg
-BF%: 9-10 real
-Years Training: 3 (seriously 8 months)
-Cycles: 2-3 (2 long, I had to cut one because I had problems, one shorter than the current one, ace train 400mg / 200mg masteron / test prop 300-400)
The last week of cycle, being in a large caloric deficit and training four hours a day, I had anxiety problems by a depression, and ate too much anxiety, so some weight rebound.
I am open to suggestions of all kinds, only I have until May to be a monster ... I was initially filed in "fitness model"
Below I leave my current training and diet, will update every day to train so motivate and force up weights every day.
Day1.- (chest)
-Incline bench press smith machine: 4 sets with two drop weights
-Dumbell bench press: 4x6
-Incline dumbell flyes SS barbell bench press 4x6
-Lower abs SS abdominales superiores: 4x30
Day2.- (legs)
-45 degree leg press: 4 sets to failure with two drop weights
-ATG squat: 4x8
-Leg extension SS leg press: 4x8
-Seated leg curl SS leg curl: 4x8
-Seated calves: 5 sets with two drop weights
Day3.- (back)
-Row t-bar: 4 sets with two drops weights
-Lat pulldowns: 4x6
-One arm dumbell row SS gironda´s row: 4x6
-Rack pulls: 4x20
-Lower abs SS upper abs: 4x30
Day4.- (delts)
-Dumbell shoulder press: 4 x12
-Lateral raises SS front raises SS face pulls: 10x6 (giant set)
-High pull: 4x10
Day5.- (arms)
-Close bench press: 4x6 to failure
-Triceps pressdown SS triceps pressdown with rope SS dips
5x6 (giant set)
-Standing barbell biceps curl 4x6 to failure
-Scott curl SS One-arm spider curl SS pinwheel curl 7x6 (giant set)
**all days afer workout , 30min of high intensity cardio.
***Rest-days are saturday and sunday
****Rest-days i do one hour of liss in the fasting.
*BREAKFAST:
-75g oats
-50g whey protein
-Peanut butter 30g
-cinnamon and liquid sacarine , all mixed. The result is a delicious smoothie
*MID MORNING:
-75g rice
-2 whole eggs + 250ml white egg
-15g olive oil
*LUNCH:
- 250g microwave cooked potatoes
- 250g beef
- Mixed salad with 20g olive oil, vinegar and salt
*AFTERNOON:
-6 corn pancakes (have 33gr of hc)
-200ml white eggs + 1 whole egg
-1 tomato or fresh tomato tin (to accompany)
-1 carrot raw
*DINNER:
-300gr chicken
-Varied salad without olive oil
*AFTER TRAINING:
-60g of amylopectin or sugar cereals
-50g whey protein.
I read English quickly, but writing them slow .. , sorry for my english
If you want to upload photos then, but with masked ..
Regards!
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