Built like a badass - On cycle started the test today

nice work matey..
some very nice strength u have now dude :-)

Mr.M


nice work matey..
some very nice strength u have now dude :-)

Thnx bro :) the cycle really helped , can't wait for my next one :D

Day1: Chest:

DB incline press 22kgX10, 27kgX10, 30kgX8, 35kgX6,40kgX5
BB flat press 40kgX5, 60kgX5, 80kgX5, 100kgX5, 110kgX3
Peck Deck 50kgX15, 55kgX12, 60kgX10

Finisher: 30 pushups


Day 2: Back
Pullups 12,10,8,10,6,9,8,8,5,5,3, 3
BB rows 40kgX5, 60kgX5, 70kgX5, 80kgX5,5
Deadlifts 60kgX5, 100kgX5, 140kgX4,4
Cable rows 140lbsX12, 170lbsX12, 190lbsX10

Notes:
Tired , tired and tired :smile

Anyhooo, so here's the plan for the period ahead i have plateaued at 180lbs for the last 3 weeks so i started a super high volume routine like german volume training it will be conducted for 3 weeks only where i will be staying home studying for my finals and hitting the gym then i will take 1 week off - the finals week- then i will start cutting. whadda u think??

Day1:

BB bench press 40kgX30, 60kgX20, 70kgX15, 85kgX5,5,5,5,5,5,5,5,5, 60kgX10,10

Leg press 60kgX30, 100kgX15,15,15,15,15

Lat pulldowns 50kgX20, 60kgX15,15,15,15,15, 65kgX12,12,12,12, 50kgX15

Notes:
was supposed to do more on the leg press but my legs cramped badly - idk why??!!-

Day 2:

Hammer Strength shoulder press 90lbsX25, 120lbsX15, 130lbsX10, 160lbsX6, 170lbsX6, 180lbsX6,6,6,6,6,6,6, 130lbsX30

BB Shrugs 40kgX25, 60kgX15,15,15,15,15,15,15 ,15,15,15,15, 40kgX20

Leg extensions 55kgX30, 60kgX25, 70kgX15,15,15,15,15,15,15 ,15

Leg curls 25kgX20,20, 30kgX12,12,12,12,12,12,12 ,12,12

Notes:
the pump is getting awesome, iam getting bigger.

been having alot of school stuff but i am back.

here are my end of bulk pics, weighing 183lbs:

Started cutting 1 week ago, the diet is pretty simple but it will have some tweaks along the way. The supps i am using are whey protien and a fat burner to curb my appetite it'll be rotated 2 weeks on 2 weeks off. As for the training i'll start with 3 FB workouts with some cardio whenever i feel like it till i finish my exams. Afterwards i may start again 2X a day training.

Diet:
breakkie:Oats, skim milk, honey , banana and 2 eggs
Snack: 1 fat free yoghurt and 50g wheat germ
Lunch: 2 bss chicken breasts, steamed rice & veggies
Snack: 1 whey shake, fruit
dinner: same as lunch.

first workout
Day1(Strength):

BB squats 40kgX10, 60kgX5, 80kgX5, 100kgX5

Pullups BwX10,5,5,5

BB bench press 40kgX10, 60kgX5, 80kgX5,5

Deadlift 60kgX5, 100kgX5, 120kgX5,5

second workout

Day2(Hypertrophy):

DB Incline press 20kgX12 25kgX8, 30kgX8, 35kgX12 PR

BB Rows 40kgX20, 50kgX8, 60kgX8, 70kgX8

DB Single shoulder press 15kgX12, 17kgX8, 20kgX8,8

Snatch Deadlift from deficit 60kgX8, 80kgX8,8

Notes:
i was supposed to get 8 at the 35kg db press but i was really in the zone and it was amazing !!

definately builked up some mate for sure!!
lookin forward t seein how the cut goes fella.
hope ur well and exams are going/ have gone well..
mine were a bit hit and miss but hey, its done with now!! :-)

thanx bro :D i am still in my exams so it sux but for only 2 more weeks :D

Day 3: (Endurance)

Machine Bench Press 45kgX15, 55kgX15, 60kgX15

D- Cable rows 140lbsX15, 150lbsX15,15

Db presses 15kgX15,15,15

BB Box Squats 40kgX15, 60kgX15, 80kgX12

Notes:
A real nice workout

Cardio: 2.5 hours 5 aside soccer

Dyskee its been ages and boy you have put some size on. Good work bro. 

Day 3: (Endurance)

Smith Neck Press 40kgX15, 60kgX15,15,15

D- Cable rows 140lbsX15, 150lbsX15,15,15

Smith behind neck presses 50kgX15,15,15

BB Box Squats 40kgX15, 60kgX15, 80kgX12

Notes:
A real nice workout

Cardio: 2.5 hours 5 aside soccer

ste1984


Dyskee its been ages and boy you have put some size on. Good work bro. 

Thanks bro