View Single Post
Old 02-24-2011, 05:23 AM   #1
theshaman
Member
New Brawn
Points: 118, Level: 2 Points: 118, Level: 2 Points: 118, Level: 2
Activity: 9% Activity: 9% Activity: 9%
 
theshaman's Avatar
 

Join Date: Feb 2011
Posts: 30
Reputation: 10
theshaman is off to a bad start
Default theshaman's eat to grow,lift to grow,sleep to grow,live to show log

I figured I'd keep a log of my training for awhile. Goal is to increase lean muscle.

Starting weight: 189
Starting bodyfat: 13.3%
Measurements: Will update if I can


Typical Diet:
Eat every 3 hours that I am awake-
Eat a lot of Steak/Chicken/Brown Rice/Oatmeal

Training Program

2-3 times week low intensity cardio/abs

LEGS
Leg Extensions- 2 sets of 20
Squats- 4 x 8
Stiff Legged Dead Lifts- 3 x 8
Leg Press 3 x 8
SS Barbell Lunges /Calf Raises 3 x 10
SS Leg Extensions/Leg Curls 3 x 8

CHEST
Flat Bench Press 3 x 8
Incline Bench Press 3 x 8
Decline Bench Press 3 x 8
Flat Bench Flyes 3 x 8
Skull Crushers 3 x 8
Tricep Pulldown 3 x 8
Dips 2 x 10 3rd to failure

BACK
Pull-ups 3 x 8
Pulldowns 3 x 8
Low Cable Rows 3 x 8
Bent Over Rows 3 x 8
Barbell Curls 3 x 8
Hercules Curls 3 x 8

SHOULDERS/TRAPS/CALVES
Overhead Press 3 x 8
Rear Lateral Raises 3 x 8
Arnold Press 3 x 8
Shrugs 3 x 8
Standing Calf Raises 3 x 10
Seated Calf Raises 3 x 10

Supps:
Mass Addiciton Amplified
Anabolic Rehab
Anabolic Addiction MFV
Anabolic Addiction ResverAcai
IBE X-Dream
Omega 3-6-9 Fish Oils
Cranberry Pills
SciFit Gluta-lyn
Protein Powders
__________________
-Anabolic Addiction Company Rep
PM me about anything Anabolic Addiction

Last edited by theshaman; 02-24-2011 at 05:40 AM.
theshaman is offline   Reply With Quote
Sponsored Links