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Old 01-12-2012, 11:44 AM   #1
SeventySeven
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Join Date: Jul 2011
Posts: 1,184
Training Exp: 1 year+
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Xtend
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Default Project 77- A Weapon of Mass Construction

Its 2012, 1 year of training and learning has passed. I have conquered my nerve damage from a stabbing, i have learned how to eat and i have learned how to train insane and how to utitilize both the physical and mental sides of training with purpose. I started the year at 177 lbs and finished at 202. I have gained alot of strength, and some muscle. The first 6 months i dealt with nerve damage and was focused on bringing sensation back, which i accomplished. Fast forward to now, people i havent seen for awhile always compliment my increased size

This year i have hired Joseph Ohrablo as my coach.

My diet consists of 5 meals. 3 Front loaded( breakfast, pre and post workout)
ending macros of 310g protein 350g carbs 60g Fats to start.

10 servings Protein
5 servings Carbs
3 servings Fats

7 servings Protein
4 servings carbs
2 servings Fats

Pre W/O
10 servings Protein
5 servings carbs
3 servings Fats

Post W/O
10 servings Protein
5 servings carbs
3 servings Fats


7 servings Protein
4 servings carbs
2 servings Fats


I will be doing Non Linear Periodization training , with alternating power and intensity weeks. Power weeks are solely focused on adding weight weekly , while the intensity weeks will focus on adding sets then adding weight.

To give an idea on the difference between weeks heres day 1 Chest/Shoulders

Power
Monday
Chest/Shoulders

Flat DB press
3-5 warm up sets
3x5 working
1x2 working to failure

Incline DB press
4x10 failure on last set

Incline DB fly
1x15

OHP
2-3 Warm up sets
3x5 working
1x2 to Failure

Side Laterals
3x15

Bent Over Laterals
3x15

Intensity
Monday
Chest/Shoulders

Incline DB press
5x10 ramping

Incline Fly
3x15

Pec Dec
7x10 30 sec rest

Side Laterals
4x10 then drop sets to 5lbs

Rear delt
4x10
4 drop sets to failure

DB presses
4x20

Pure insanity.
Let the weapon building begin.
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