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Ken Before and After

Diet was eat anything I wanted but I still eat pretty clean.
2 a.m. Protein shake 60g pro
6 a.m. same shake
6a.m. workout
9 a.m. protein shake 1600 cal 70g pro
12-1 pm teriyaki, chicken, rice, flank steak etc..
5 p.m. shake
6 p.m. evening workout
8 pm shake 1600 cal, 70 pro
10 pm 6 egg whites, 3 yolks, a little turkey thrown in
 
Nice progress....

chris
 
ken69dahl said:
Diet was eat anything I wanted but I still eat pretty clean.
2 a.m. Protein shake 60g pro
6 a.m. same shake
6a.m. workout
9 a.m. protein shake 1600 cal 70g pro
12-1 pm teriyaki, chicken, rice, flank steak etc..
5 p.m. shake
6 p.m. evening workout
8 pm shake 1600 cal, 70 pro
10 pm 6 egg whites, 3 yolks, a little turkey thrown in

Ken,

Hey bro, quick one for you..is the 6am workout cardio or an actual workout? Same question for the 6pm workout. Just wondering if they are both workout sessions, one cardio, etc. Thanks bro.

-slide
 
No cardio at all, 6a.m. is a workout and same thing at 6p.m. both weight workouts. Here is my workout schedule

Monday a.m. Chest, abs
Flat bench, incline, fly, dips
legg lifts, rope crunches, one arm cable seratus pulls

Monday p.m. Arms,calves
Tricep pressdowns, skull crushers with DB, one arm pulleys
Dumbell curls palms up, straight bar cable, double cable pulley, isolations
standing calf raises, seated calf raises

Tuesday a.m. Back
Lat pulldowns, seated rows, low pulls, pullups

Tuesday p.m. Shoulders
Lat raises, shoulder press, rear delt, cable one arm pulls from behind

Wednesday a.m. Arms, abs
hamer curls, straight bar cable curls, isolated curls
Tricep pressdowns, close grip bench, reverse pulls
legg lifts, rope crunches, one arm cable seratus pulls

Thursday a.m. Shoulders
Lat raises, shoulder press, rear delt DB, Cable pulls

Thusday p.m. Quads
Legg extensions, front squats, legg press, hack squats

Friday a.m. Chest, abs
Incline hammer, flat bench, peck deck, pushups, dips
legg lifts, rope crunches, one arm cable seratus pulls

Friday p.m. Arms (every other Friday)
DB curls, rope curls, machine curls

Saturday rest

Sunday Leggs (hams, "quads light day")
lying leg curls, seated leg curls, good mornings,
legg extensions, front squats, squats
 
Hey thanks, bro! Appreciate the insight. It has some similarities to what BigA has posted in the Articles Forum (in terms of the training schedule). Keep it up bro, looking good! Thanks again.

-slide
 

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