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Boss's (first) NPC Prep

trainlikeaboss

Active member
Registered
Joined
Jul 4, 2014
Messages
492
STATS
Height:6'3"
Weight:~199lbs
Fat:%Unknown
Training:6 Days/Wk
Diet: Training days Pro 240, Carb 510, Fat 55.
AAS: Currently cruising on Test 200/wk.
Experience: ~4 Years Training. First Cycle ( http://www.professionalmuscle.com/forums/members-logs/128854-first-cycle-log.html ) was December 2015-April 2016. Ramped up to 500 test on 12/16/2015. Added in 300 EQ and 300 Deca starting 01//27/16. Starting Weight: 184lbs, Ending Weight: 210.5, Total: +26.5 lbs
Goals: Hold on to as much muscle as possible while getting shredded for the show in October. I started cutting in May, down ~12lbs.
 
Last edited:
7/19/2016 Chest/Refeed

Weight: 203.0 lbs
Protein: 243g
Fat:50g
Carbs: 615g

Decline Bench: 3x10
Incline DB Press: 3x10
Crossover: 3x10
Machine Incline Press: 3x10
...............................................................................................................

7/20/2016 Pull

Weight: 201.0 lbs
Protein: 245g
Fat: 49g
Carbs: 519g

T-Bar Row: 3x10
Barbell Curl: 3x20
Lat Pulldown: 3x15
Concentration Curl: 3x15
Single Cable Seated Row: 3x20
Single Machine Lat Pulldown: 3x10
Reverse Grip Cable Curl: 3x20
...............................................................................................................

7/21/2016 Push

Weight: 202.2 lbs
Protein: 243g
Fat: 54g
Carbs: 509g

Wide Grip Bench Press: 3x10
Single Upright Rear Row: 3x10/1x20
Rope Pulldown: 3x10
Lateral Raise: 3x20
Single Tricep Cable Pulldown: 3x20
DB Seated Shoulder Press: 3x10
EZ Bar Cable Pushdown: 3x20
Reverse Pec Deck: 3x20
Skull Krusher: 3x20
Pec Deck: 3x20
Incline DB Press: 3x10
Crossover: 3x20
 
What I Ate

Off Day

Meal 1: 6oz Chicken, 1.5 cups Jasmine Rice, 1 cup Mixed Veggies

Meal 2: 6oz Salmon, 1.5 cups Jasmine Rice

Meal 3: 1 cup Skim Milk, 1 scoop Whey, 1 Banana, 30g Oats, 21g Peanut Butter

Meal 4: 2 slice Whole Grain White Bread, 1tbsp Lite Miracle Whip, 1 slice Fat Free American Cheese, 5 oz Sliced Turkey, 2 Chocolate Creme Twinkies

Meal 5: 4 slices Center cut Bacon, 4 Egg Whites, 94g Pancake Mix, .25 cups Sugar Free Maple Syrup, 1 cup Skim Milk

Meal 6: 1 scoop Whey
 
Good luck in your prep, are you using a coach? Some full body shots are helpful for those looking to reply with constructive criticism and beneficial input.
 
Good luck in your prep, are you using a coach? Some full body shots are helpful for those looking to reply with constructive criticism and beneficial input.



Yes coach put my meal plan and training split together. I pick the foods and exercises. Will post better pics when I take some.
 
07/24/2016 Pull

Weight: 199.2
Protein: 241
Fat: 55
Carbs: 507

No formal sets and reps today just went by feeling.

Close Grip and Wide Grip Pull-Up
Standing DB Concentration Curl
Single Nautilus Machine Row
Reverse EZ-Bar Curl
Dual Handle Lat Pulldown
Straight Bar Cable Curl
 
7/24 Legs

Weight: 199.0
Protein: 240
Fat: 54
Carbs: 509

I normally do legs on Monday but I had to switch it up as I am working with someone new tomorrow who wanted to train me on chest. I was very tired so I just did the best I could to get a good workout in.

Leg Press: Worked up to about 20 plates and then dropsets.
Leg Curl: 100lbs for 10 reps. 4 or 5 sets and a dropset.
Leg Ext: 100lbs for 20 reps 4 or 5 sets and a dropset.
1 set Walking Lunges and Bodyweight Squats

Got some posing practice in after the workout.
 
7/25

Weight: 203.8
Protein: 245
Fat: 52
Carbs: 502

Flat Bench: Pyramid
Machine Incline Press: 10x4
Dips: 12x4
Incline DB Press: 10x5
Lateral Raise: 3x10
Front Raise: 2x10
Crossover: 15x4
Decline Push-Up: 15x4
Machine Seated Flat Press: 45x1, 30x1, 20x1
Pec Deck: 20x4
...............................................................................................................
7/26

Weight: 201.2
Protein: 245
Fat: 48
Carbs: 507

Did not track sets and reps.

Standing Lateral Raise
Upright Row
Straight Bar Tricep Pushdown
Reverse Pec Deck
Rope Pulldown
Cable Lateral Raise
Dips
...............................................................................................................
Cutting more carbs as of today.
 
7/28

Weight: 201.4
Protein: 247
Fat: 52
Carbs: 470

***By the way guys a lot of the exercises I post are Supersets usually 2 exercises but sometimes 3 or even 4 if I am throwing in something like calf raises (which I don't bother keeping track of).***

Going into detail today so you can get an idea of some of the weights I work with.

Weight x Reps (x Sets) / Dropset

Flat Bench(no touch, bring triceps parallell to floor): 95x10, 135x10, 185x10, 225x10, 275x10, 315x6, 225x15
Seated Lateral Raise: 10x20, 20x10, 30x10 (x4)
Single Tricep Cable Pulldown (No Handle): 40x10 (x3)
Incline DB Press: 50x15 (x3)
Upright Rear Row: 90x10 (x3) / 45x20
EZ Bar Close Grip Pushdown: 200x10, 180x10 (x2)
Crossover: 38.5(each handle)x20 (x3) / 27.5x15 / 16.5x20
Leaning Lateral Raise: 30x20 (x3) / 15x20
Machine Shoulder Press: 180x10 (x3) / 45x20
Peck Deck: 130x20, 130x15, 130x10 / 100x10 / 70x10
Rope Pulldown: 100x17, 85x15, 70x20 / 50x20
 
Impedance Body Scan Results

I try to get scanned every month or so. Will get pinched when I get a chance so I can compare.
 

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7/29/16

Off Day: Low carbs, no workout.

Weight: 203.0 lbs
Protein: 238
Fat: 52
Carbs: 375
...............................................................................................................
7/30/16

Weight: 199.4
Protein: 243
Fat: 55
Carbs: 470

T-Bar Row
Reverse Grip Cable Curl
Lat Pulldown
Concentration Curl
Straight Arm Pulldown
Hammer Curl
Machine Lat Pulldown
Cable Curl
...............................................................................................................
7/31

Weight: 201.4
Protein: 239
Fat: 47
Carbs: 465

Cable Crossover: 4x15
Straight Bar Pushdown: 4x15
Lat Raise: 3x20
Single Cable Crossover: 3x15
Incline DB Press: 3x15
Upright Rear Row: 3x20
Single Tricep Pulldown: 3x20
Seated Lat Raise: 3x20
Flat Bench: 2x20, 1x15
Pec Deck: 2x20, 1x15
Shoulder Press: 3X10
Close Grip Tricep Pushdown: 3x15
...............................................................................................................
8/1

Weight: 201.4
Protein: 245
Fat: 57
Carbs: 468

Legs: Didn't track
...............................................................................................................
8/2

Refeed Day: Higher Carbs

Weight: 201.4
Protein: 259
Fat:48
Carbs:567

Flat Bench
Peck Deck
Incline DB Press
Cable Crossover
 
8/4

Weight: 201.8
Protein: 242
Fat: 56
Carbs: 424
**Haven't lost weight in a while cutting carbs agian**

I will group the exercises together so you can get an idea of how I superset. On push days like this I prefer to put 3 exercises together if I can just to save time. This was easier today because I had the gym to myself.

Single Tricep Pulldown
Lateral Raise
Seated Cable Fly

Skull Krusher
Upright Rear Row
Incline DB Press

Close Grip Pushdown
Standing Neutral Crossover
Military Press

Smith Machine Bench
Rope Pulldown

Single Lateral Raise
 
Making progress since dropping the calories again.
201.0 lbs on Friday (off day)

Saturday 8/6

Weight: 199.2
Protein: 240
Fat: 54
Carbs: 426

Dual Handle Seated Row
Hammer Curl

Straight Arm PUlldown
Concentration Curl

DB Row
REv. Grip Cable Curl

Pullups
Cable Curl
 
Trying to keep it interesting for you guys. Going to give you a detailed diet and exercise snapshot. Better pics coming on Tuesday.
 

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