- Joined
- Jan 26, 2011
- Messages
- 435
Hey guys, asking for some help on my training here, and my diet.
I've always trained each body part once per week with moderate volume, with great results. Without sugar coating shit, I went through a horrible bout of addiction in 2016 where I lost everything, my family, business, gains, etc. I got clean in 2018, and started trying again in 2019.
Don't do meth btw... I went from a solid 240lbs to a stringy 165lbs.
Anyways, I got back after it using my old training style, and although I did put weight back on, and even got up to 235lbs, I was holding more fat than I'd like, and my body just won't develop the way it used to.
So I'm going to try 2x week training, and modify my diet and gear regimen.
This is what I'm thinking for training (3on 1 off split... linear periodization using micro cycles / week 1 12-15 reps// week 2 8-12 reps// week 3 6-10 reps then repeat)
Day 1 chest and arms
Incline Press 3 sets
Flat press 3 sets
Close grip Incline dumbbell press 3 sets
Cable crossovers 3 sets
Peck deck fly 3 sets
Tricep extension 3 sets superset with cable curl
push downs 3 sets superset with preacher curl
Tricep dips 3 sets superset with Incline curls
20min HIIT CARDIO
Day 2 legs, Calves, abs
Hack squats 3 sets
Leg press 3 sets
Lunges 3 sets
Leg extension 3 sets
Lying leg curl 3 sets
Seated leg curl 3 sets
Calve raises 3 sets
Weighted crunch machine 3 sets
Leg raises 3 sets
Oblique crunches 3 sets
Day 3 back and delts
Lat Pull down 3 sets
V bar pull down 3 sets
Bent over rows 3 sets
T bar rows 3 sets
Seated rows 3 sets
Shoulder press 3 sets
Machine side lateral raise 3 sets
Dumbbell side laterals 3 sets
Reverse fly 3 sets superset with shrugs
20min HIIT cardio
Day 4 off
Day 5 repeat
Current weight is 210lbs about 12% bf (i just did a 6 week cut to peel some layers off cuz I was getting fat)
Macros
295g. Protein
365g. Carbs
99g. Fat
Wake up 5iu hgh
Breakfast
6 egg whites
Oatmeal w/brown sugar and fruit
25g whey w/milk
8oz grape juice 5g. Creatine 50g. Dianabol
5iu insulin
Intra workout
Dextrose and bcaa
Post workout
50g. Whey
50g. Dextrose 5g. Creatine
Lunch
Turkey sandwich
Fruit
Protein shake
Snack
Protein shake
2 cheese stx
Apple
Dinner
8oz fish, lean steak or chicken
50g. Carbs from pasta, rice, or potato
1 cup vegetable
Pre bed
1 cup cottage cheese
Almonds
Gear:
750 mg test cypionate
600mg deca
50mg dbol
Gh 5iu daily
Insulin humbling R 5iu pre workout 4 weeks on 4 weeks off
I guess the main reason for the post is am I doing to much volume for twice a week workouts? I used to only do 12 sets total for larger muscle groups once a week and 9 for smaller. But it obviously isn't doing the trick anymore.
Any advice from some experts would be appreciated!
I've always trained each body part once per week with moderate volume, with great results. Without sugar coating shit, I went through a horrible bout of addiction in 2016 where I lost everything, my family, business, gains, etc. I got clean in 2018, and started trying again in 2019.
Don't do meth btw... I went from a solid 240lbs to a stringy 165lbs.
Anyways, I got back after it using my old training style, and although I did put weight back on, and even got up to 235lbs, I was holding more fat than I'd like, and my body just won't develop the way it used to.
So I'm going to try 2x week training, and modify my diet and gear regimen.
This is what I'm thinking for training (3on 1 off split... linear periodization using micro cycles / week 1 12-15 reps// week 2 8-12 reps// week 3 6-10 reps then repeat)
Day 1 chest and arms
Incline Press 3 sets
Flat press 3 sets
Close grip Incline dumbbell press 3 sets
Cable crossovers 3 sets
Peck deck fly 3 sets
Tricep extension 3 sets superset with cable curl
push downs 3 sets superset with preacher curl
Tricep dips 3 sets superset with Incline curls
20min HIIT CARDIO
Day 2 legs, Calves, abs
Hack squats 3 sets
Leg press 3 sets
Lunges 3 sets
Leg extension 3 sets
Lying leg curl 3 sets
Seated leg curl 3 sets
Calve raises 3 sets
Weighted crunch machine 3 sets
Leg raises 3 sets
Oblique crunches 3 sets
Day 3 back and delts
Lat Pull down 3 sets
V bar pull down 3 sets
Bent over rows 3 sets
T bar rows 3 sets
Seated rows 3 sets
Shoulder press 3 sets
Machine side lateral raise 3 sets
Dumbbell side laterals 3 sets
Reverse fly 3 sets superset with shrugs
20min HIIT cardio
Day 4 off
Day 5 repeat
Current weight is 210lbs about 12% bf (i just did a 6 week cut to peel some layers off cuz I was getting fat)
Macros
295g. Protein
365g. Carbs
99g. Fat
Wake up 5iu hgh
Breakfast
6 egg whites
Oatmeal w/brown sugar and fruit
25g whey w/milk
8oz grape juice 5g. Creatine 50g. Dianabol
5iu insulin
Intra workout
Dextrose and bcaa
Post workout
50g. Whey
50g. Dextrose 5g. Creatine
Lunch
Turkey sandwich
Fruit
Protein shake
Snack
Protein shake
2 cheese stx
Apple
Dinner
8oz fish, lean steak or chicken
50g. Carbs from pasta, rice, or potato
1 cup vegetable
Pre bed
1 cup cottage cheese
Almonds
Gear:
750 mg test cypionate
600mg deca
50mg dbol
Gh 5iu daily
Insulin humbling R 5iu pre workout 4 weeks on 4 weeks off
I guess the main reason for the post is am I doing to much volume for twice a week workouts? I used to only do 12 sets total for larger muscle groups once a week and 9 for smaller. But it obviously isn't doing the trick anymore.
Any advice from some experts would be appreciated!