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Log, road to WBFF!

RUNRUN6

New member
Registered
Joined
Jun 12, 2014
Messages
47
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 :D

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!
 
Last edited:
I can´t edit the previous comment...

the pictures are full body in front of mirror (in reality i´m bigger)and relax-semirelax , i have a lot of veins in the quads and calves but i have hair in theirs haha

legs are small than torso by an injury (disc herniation) , now i´m good of this injury

when i flex my muscles they are more pumped and i see a lot of veins.

thanks for read my log

:D
 
I can´t edit the previous comment...

the pictures are full body in front of mirror (in reality i´m bigger)and relax-semirelax , i have a lot of veins in the quads and calves but i have hair in theirs haha, the camera has a poor quality...

legs are small than torso by an injury (disc herniation) , now i´m good of this injury

when i flex my muscles they are more pumped and i see a lot of veins.

the test makes me more bloated , i upload new photos next week when i quit the liquid retention

thanks for read my log

:D

OhzEinG.jpg

L86RQQV.jpg

mdYnQgL.jpg


sorry for double post, i did not know that messages can not edit past 15min..

you can clear the second post moderator/administrador
 
Last edited:
*MONDAY:

Weight:89´4kg

Day1.- (chest)

-Incline bench press smith machine 4 sets to failure and add 2 drop weight in any set:
6x70kg+5x40kg+12x20kg
7x50kg+8x30kg+11x10kg
6x50kg+6x30kg+10x10kg
7x40kg+6x20kg+8x10kg

-Dumbell bench press with tut 212: 4x6-8 (i´m complete noob in this exercise):
6x30kg(Failure)
8x26kg
8x26kg
8x26kg

-Incline dumbell flyes SS barbell bench press: 4x6-8
8x12kg tut 312 ss 8x52kg
8x12kg tut 312 ss 7x52kg
8x12kg tut 312 ss 7x52kg
8x12kg tut 312 ss 7x52kg failure + 1 parcial set to failure with spotter

-Lower abs SS abdominales superiores: 4x30
 
Last edited:
This is my NEW DIET, up kcal.

*BREAKFAST:

-75g oats
-25g whey protein
-Peanut butter 30g
-cinnamon and liquid sacarine , all mixed. The result is a delicious smoothie



*MID MORNING:

-100g rice
-2 whole eggs + 250ml white egg
-15g olive oil


*LUNCH:

- 300g microwave cooked potatoes
- 250g beef
- Mixed salad with 20g olive oil, vinegar and salt


*AFTERNOON:

-8 corn pancakes (have 44gr of hc)
-250ml white eggs + 1 whole egg + 25gr oats + 20gr powder cocoa 0% + 2gr cinnamon + liquid sacarine , all mixed in omellete it´s delicious!
-20gr walnuts


*DINNER:

-300gr chicken
-Varied salad without olive oil


*AFTER training:

-60g sugar cereals
-50g whey protein.


Day2.- (legs)


**in the morning: 50min of cardio in fasting

-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

40min treadmill postwo

**I had to change the training, because after the first exercise I feel a lot of pain in my lumbar herniated disc...
 
You are real lean. I don't think you have to be a lot bigger for Physique, just need to shape your body for a wide look. You look good here and you know how to eat.
 
You are real lean. I don't think you have to be a lot bigger for Physique, just need to shape your body for a wide look. You look good here and you know how to eat.

thanks bro!

I'm tall .. the people who aspire measured as me, but they have 10kg of lean body mass than me...

diet and training are of my current coach

in 5 weeks , i´m blasting the new cycle . Two weeks before of cycle i will be a "deload" , 1gr of protein per pound and high fats with moderate carbs in the pre-intra-postworkout, the workout will be doggcrapp for this 2 weeks.

sorry for my english, i dont have time to explain me better :(
 
Today I have energy and'll do double train (mid-morning and night)

*Weight: 88´1kg

**First training:

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

**I was still hurting my lower back and i change the original training por this.

-Row t-bar:
4x20x55kg with high time under tension

-High pulley row with narrow grip:
2x warm up and 1x80kg to failure + 2 dropsets

-Lat pulldowns 3xwarm up 3x12x50kg / 1x8x65kg to failure high tut + 1 dropset 21x30kg

-Gironda´s row:
3x warm up 12-20reps per set with high under tension
1x6x80kg to failure + 2 dropsets

-Rackpulls:
4x20x68kg


**Night training:

(Back/biceps and abs)
-Pull-ups neutral grip: 5xto failure
-Barbell curl 8x8
-Giant set:
1º6-8reps , 2º10-15reps, 3º15x25reps 4ºisometric contraction to failure , repeat 4-5 rounds
 
Weight: 91'3kg
Height: 185-186cm
BF: About 10%


Currently because of anxiety and troubles( in this last 3 weeks), I really skip the diet. 800gr 1kg of cookies on occasion, ice cream, chips, coming from 8%bf and i have bounced, I'm venous but I dont have the look i have a few weeks ago...

In these pre-cycle weeks, I want to get my past look, sure that this time it did not cost me much. Here I leave current diet and training today.

This is me a three weeks ago... I want to return to this point and BLASTTTTT! I WANT TO BE A BEAST!
WVn46hX.jpg


-Diet days of training.

Meal 1 (Prewo).
-25gr whey + 75g oats + 10gr peanut butter + cinnamon and saccharin

Meal 2 (postwo).
-40gr whey + 250ml milk free fat + 60g cereal, all mixed in shaker, it´s delicious.

Meal 3 (postwo2).
-250ml white eggs +1 whole egg + 300g baked potato + 1 fresh tomato

Meal 4.
-250gr very lean pork meat + 8 corn pancakes + 1 tomato

Meal 5.
-250ml white eggs + 1 whole egg + 150g apple

Meal 6.
-300gr chicken + 300g cucumber

2587kcal 275gr protein 55gr fat 246gr hc


-Diet non-workout days. (I do IF of martin berkham)

Meal 1.
-300ml white eggs + 2 whole eggs + 15gr ketchup

Meal 2.
-300ml white eggs + 1 whole eggs + 1 tomato

Meal 3.
-300ml white eggs + 2 whole eggs + 15gr ketchup

Meal 4.
-300ml white eggs + 1 whole eggs + 25gr oats + 35g low fat cocoa powder + cinnamon sugar and saccharin + 30g whipped cream = awesome!

Meal 5.
-350gr chicken + 200g cucumber

Food 6 (if I work with my father and serious way to lunch)
-200ml white eggs + 1 whole eggs + 130gr bread + 80gr tomato

1786kcal 259gr protein 44gr 67gr fat hc

2330kcal 302gr protein 75gr fat 115gr hc (with lunch)


-Training, I've changed to the fortitude training (4 days a week weight training, cardio postwo + 1 cardio session at night, with total cardio burn 1000-1500kcal, rest-days two sessions of 45-60min, once before breakfast and once in the evening, burning other 1000-1500kcal total)



Monday: (chest, shoulder, back load sets, legs pump set)
LOAD SETS
* Pectoral.

Set 1 Hammer bench press 90kgx10 (-1)
90 "
Set 2: Incline dumbell flyes 16kgx12 tut and absolute failure
90 "
Set 3: Hammer bench press 80kgx12 absolute failure
90 "
Set 4: Incline dumbell flyes 18x10kg tut and absolute failure

* Shoulder.

Set 1 Dumbbell Press 22kgx11 (-1)
90 "
Set 2: Side Elev 16kgx11 absolute failure
90 "
Set 3: Dumbbell Press 22kgx8 absolute failure
90 "
Set 4: Side Elev 16x10kg absolute failure

* Back.

Set 1 Gironda´s row 75kgx12 (-1 very controlled tut)
90 "
Set 2: High pulley row 80kgx6 absolute failure
90 "
Set 3: Gironda´s row 80kgx8 absolute failure
90 "
Set 4: High pulley row 70x10kg absolute failure


PUMP SETS:


triset 1: Leg press 1x20f + 1x21's quad ext + leg curl 1x15 5 fast, 5 slow, 5 mixed

triset 2: The same

Twice: calf raises great tut 15-25reps 2 sets to failure


TUESDAY: (load sets legs, pump set chest / back, shoulder / abs, biceps / triceps )
LOAD SETS
* Legs.

Set 1 Quad extension 1x warmup, 1x10 absolute failure.
90 "
Set 2: Leg curl 1x10 absolute failure
90 "
Set 3: Squat 12-10-8 absolute failure
90 "
Set 4: Adducts 3x DC reps (20-30reps)
90 "
Set 5: calf 4x10


PUMP SETS:

* Chest / Back.

Set 1 Hammer bench press 15repsx70kg DC style + iso + 2 drops of weight+ partials to failure.
* SS
.............. Gironda´s row 15repsx70kg DC style + iso + 2 drops of weight + partials to failure.

Set 2: Dips 15-25 with iso + tut + partials to failure.
* SS
.............. Gironda´s row 15repsx70kg DC style + iso + 2 drops of weight + partials to failure.



* Shoulders / abs.

Set 1 Hammer shoulder press 20repsx30kg with slow motion + iso contraction + partials to failure.
* SS
.............. Abs crunch 15-25reps.

Set 2: Lateral raises 20x12kg with iso contraction + tut + partials to failure.
* SS
.............. Abs crunch 15-25reps.

Set 3: Front raises 20x12kg with iso + tut.
* SS
.............. Abs crunch 15-25reps .


* Biceps / Triceps.

Set 1 [/ U] Dumbell curl 1x15-25 DC style + iso + tut + 1 drop weight.
* SS
.............. Close grip bench 1x15-25 DC style + iso + tut + 1 drop weight.

Set 2: The same than set 1.


This my chemical plan:
*** BLAST AND CRUISE:

27 of October 2014 - January 4, 2015 -----> 10 weeks blast (reload / bulking aggressive) [/ U] [/ B]
* Week 1-8: 750-1200mg (Susta and test E)
* Week 1-10: 600mg trestolone acetate
* Week 1-5: 60mg dianabol
* Week 1-2-3 / 6-10: Prewo insulin
or maybe tbol ** wins out.

** The previous 4 weeks, I will make a "deload"'ll be down to 250 g (protein and up the carbs and fats, I will made "fortitude training, In the week 1 of cycle will make a "reload" and will use 2 -2'5gr protein per pound of weight, fat over 60g and hcs the rest, along with a high volume workout and failures.

"- Insulin Protocol"
30 minutes before workout
Inject 15 IU Humalog (i will use 8-10ui week 1)
60 grams Vitargo, Karbolyn (like or).
20 grams of Hydrolyzed protein (whey, casein, or beef).
10-15gr bcaas 4:1:1.
5 grams Micronized creatine monohydrate.
2 grams Beta alanine.
10 grams glutamine.
3 grams Taurine.
2 grams vitamin C.

35-45 minutes later
60 grams Vitargo, Karbolyn (like or).
20 grams Hydrolyzed protein (whey, casein, or beef).
10-15gr bcaas 4:1:1.
5 grams Micronized creatine monohydrate.
10 grams glutamine.


30-45 minutes later
60 grams Vitargo, Karbolyn (like or).
20 grams hydrolyzed protyein (whey, casein, or beef).

-The diet have 3 different days, maybe even have, diet high / medium / low in kcal.

.5 January 2015 - January 18, 2015 ------> 2 weeks cruise ("deload" / definition)
* 750ui subcutaneous hcg E2D + 25mg exe + 40mgTamox +50mg clomid + clen or eca + 250-375mg dnp

19 of January 2015 - 15 March 2015 -------> blast 7-8 weeks, depend on the number of weeks of the day of the competition ("reload / bulking")
* Week 1-6: 1g frontload testo, then it drops to 250-375mg
* Week 1-6: 400mg deca
* Week 1-6: 600mg tren E
* Week 1-6: 200 tren A
* Week 1-8: 500mg Tren A

**maybe masteron in 200-300mg all cycle

** insulin, I'm not sure, but serious wk 1-3 and 6-8


of 16 March 2015 - 29 March 2015 -------> 2 weeks cruise (deload / definition)
* 750ui subcutaneous hcg E2D + 25mg exe + 40mgTamox +50mg clomid + clen or eca + 250-375mg dnp

.30 March 2015 - 17-24 May 2015 -------> blast 7-8 weeks pre-contest (whith sibutramine or would use a product called ultra-burn of dhacks )



This is all!! i tell us my preparating

Get big or die :headbang:
 
Last edited:

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