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[nfdeilvs]

Legs

Squats 3x10 225 275x5 275x5easy getting my strength back 0 knee pain ass to grass in low bar.

Hammy curl 3x15

Squat machine 3x20

Calf raises 3x25

30 cardio

 

[Mr.B66]

So hows the physique coming along ? And BTW how long till your comp?

 

[nfdeilvs]

So hows the physique coming along ? And BTW how long till your comp?

7weeks out and getting really lean im definitely sub 10 right now. I'll post another pic probably 4 weeks out.

 

[nfdeilvs]

I haven't lost weight the past 3 weeks but look tons leaner

 

[nfdeilvs]

Tired of push pull legs going back to my old routine

1Chest tris
2back bis traps
3 rest
4shoulders with heavy squats
5 arms with a little chest at the end to improve mind muscle connection
6legs
7rest

What do you all think. Worked great over the summer.

 

[nfdeilvs]

Today was just 30 cardio abs and 50pullups

 

[D-Ballin]

If it works for you, it works.

My main concern would be all that arm work, especially shoulders directly into arms. But I'm still rehabbing a goddamned elbow, so that's kind of my bias right now. So it's just a matter of listening to your body.

 

[nfdeilvs]

If it works for you, it works.

My main concern would be all that arm work, especially shoulders directly into arms. But I'm still rehabbing a goddamned elbow, so that's kind of my bias right now. So it's just a matter of listening to your body.

Used it this summer for 8lbs total gained at the end of pct. My elbows and shoulder have always been good just my knee was bad.

 

[Mr.B66]

I like it, i think since your young and running gear as long as your eating proper you should be able to do this no prob. Also ive noticed you dont do alot of volume per muscle group, compared to me anyway.

 

[nfdeilvs]

Chest

Incline DB press: 4x10

Inclune machine press: 4x10

Pec deck 3x15

Decline cable flys 3x15

Plate press 2x20

Super set rope down with overhead 3x12x12

Weight 186.8

20interVal cardio

 

[nfdeilvs]

So I've read and heard so many mixed views on when carbs should be eaten. I try to get all of mine pre and post workout. What do you guys think?

 

[Seven]

Late....but subb'd

So I've read and heard so many mixed views on when carbs should be eaten. I try to get all of mine pre and post workout. What do you guys think?

From what I've read I don't think it really matters that much, but pre and post make the most sense imo. I guess it has a lot to do with what time of the day you're training plus all the other bullshit ya gotta do in a day.

No carbs after 6pm and you might end up looking like this little girl....Lol

 

[nfdeilvs]

Late....but subb'd



From what I've read I don't think it really matters that much, but pre and post make the most sense imo. I guess it has a lot to do with what time of the day you're training plus all the other bullshit ya gotta do in a day.

No carbs after 6pm and you might end up looking like this little girl....Lol

Yeah I've read so many articles saying it doesn't matter or eat them only before and after or don't eat them late. I just feel good eating them before and after. But I space out the remaining carbs throughout the day

 

[nfdeilvs]

I have enough var to run 50/day for the last 3weeks. Should I lower it to 40 and run longer? Never used var just want to combine it with the tren to really harden up.

 

[Seven]

I have enough var to run 50/day for the last 3weeks. Should I lower it to 40 and run longer? Never used var just want to combine it with the tren to really harden up.

I'd run it at 40 for longer. Or get more.

 

[D-Ballin]

Yeah I've read so many articles saying it doesn't matter or eat them only before and after or don't eat them late. I just feel good eating them before and after. But I space out the remaining carbs throughout the day

It doesn't matter much in terms of fat loss.

Where it does matter, is in maximizing your performance. If pre and post makes you feel better or go harder, or makes it easier to hit macros, then you're doing it right.

Agree with SD on running var lower longer.

 

[nfdeilvs]

I could borrow some of my girls var cause she is about so start her first cycle and doesn't need much, but if 40 for 4 weeks will harden me up enough then that's all I care about. I don't need the strength gains just a dry look to help with the tren look too

 

[nfdeilvs]

Back bis

Rack pulls 4x10

100 pull-ups many sets as it took.

Smith machine bb row 3x8

Smith machine shrugs 4x10

Rope rows from bottom of cable 3x12

Preacher curls 4x10

Hammer curls 2x20 both arms at a time
30 cardio
weight 186.6

Looking vascular

 

[nfdeilvs]

Shouders with squats

Squats warm ups 315x2 4 sets

Standing Bb press 145x6 3 sets I press from my chest all the way to lockout strict form shooting head through the hole

Seated lateral raises 4x12

Seated reverse flys 3x12

Rope pulls 3x12

Rope front raises in cable 3x12

10lbs plate lateral raise pause reps 2x30

25cardio 275cals.

Weight 187 went over my macros a little last night I was feeling like shit and I feel a ton better today

 

[nfdeilvs]

Rest day

24mins of cardio 300cals burned

Abs: hanging raises not with just my legs but bringing my whole lower body parallel. 3x8

Crunch machine 3x10

Weight 185.0 two lbs in a day definitely some water those night sweats soak my bed.