Ripps 24 week bulk/cut log of epicness

[rippednmichigan]

Originally Posted by BendtheBar

Going to have to make an exodus there next year to train.

Oh Yeah!!!

[rippednmichigan]

Week 1, Day 4:
Back & Biceps


Reverse Grip Pulldown:
90x12 WU
160x12
210x12
230x10

Bent Over Barbell Rows:
95x12 WU
135x10
155x10
165x8

Hyperextension:
+25x12,12

Straight Arm Pulldown:
50x15
70x15
80x15
85x15
90x15
95x11
100x11

Single Arm DB Preacher Curls: Per Arm
20x15 WU
35x15,12,12

Alternating Dumbbell Curl:
35x12,10,9

Cable Curls:
20x20
25x20
30x18

Cardio: 20 minutes

[rippednmichigan]

Week 1, Day 5:
Shoulders, Calves & Abs

Military Press:
45x8, 65x8 WU
95x10
115x10
135x8

Side Raises:
20x15 WU
25x15
30x12,10

Upright Rows 21's:
45x21
65x21
65x21

Rear Delt Raises: FS-T
15x12x7

Superset:

Weighted Situps:
+45x15x3

Seated Calf Raises:
90x20x3

Standing Smith Calf Raises:1 foot at a time
135x18x3

20 min Cardio: Walking

[rippednmichigan]

Week 1, Day 6: OFF

[rippednmichigan]

Week 1, Day 7
Leg Workout

PM Workout

Box Squats:
3 warm-up sets
135x12
185x12
205x12

3 sets
245x12
265x12
295x10

Seated Hamstring Curl:
2 warm-up sets
100x15
110x15

3 sets
130x15,12,12

Lying Hamstring Curl:
3 sets
50x9,8,8

Leg Extension:
2 sets
100x12
105x12

Hack Squats:
3 sets
135x20
145x15
155x12

Cardio: 20 minutes


Post-Workout:

EFX IGF 33, EFX Kre-Alkalyn, and EFX LG5

[rippednmichigan]

Feeling good lately, strength is holding after my two weeks off. Test Charge is definitely working nicely for me, I love this stuff! This is my 3rd cycle of TC and I'm looking at going a full 8 weeks. Aggression is up, libido is WAY up, a few chest pimples nothing major but I never get them. I had some free time today so I made some adjustments to my current macros, going with carb cycling.

Carb Cycling (Repeating 4 Day Cycle)
Basal Metabolic Rate: 1743
Daily calories to maintain weight: 3007

Low Carb Days (3) Total Daily Calories 2278
Calories Per Meal 379
Protein 45%
Carbohydrates 30%
Fat 25%

High Carb Day (1) Total Daily Calories 2795
Calories Per Meal 465
Protein 30%
Carbohydrates 50%
Fat 20%

So there's the lay out and I will adjust as needed.

[rippednmichigan]

Week 2, Day 8:
Chest & Triceps


Flat Dumbbell Press:
50x10x2 WU
85x8
90x8

Flat Bench Flyes:
55x8x2
Drop set:
55x8,8

Incline DB Flyes:
55x9,8
Drop Set:
45x8, 35x8

Cable Crossovers:
70x10
80x8
Drop Set:
80x10, 70x10

Tricep Cable Pushdowns:
90x20
Drop Set:
90x15, 70x12

Reverse Cable Pushdowns:
70x18
Drop Set:
70x16, 50x10

Giant Set: 21's

Head Smackers:
45x7,7,7

Skull Crushers:
45x7,7,7

Rockers:
45x7,7,7

[rippednmichigan]

Currently taking:

AAEFX:

NF Pro Whey (Chocolate and Vanilla)
Carnitine
K-Otic
Joint Rehab (When Needed)
Nytric EFX Pro
Kre-Alkalyn
Test Charge
Multi Vitamin

Various Brands:
Fish Oil
Xtend BCAA's

Diet:

I'm carb cycling at the moment with 3 low and 1 high carb days.

[rippednmichigan]

Week 2, Day 9: OFF

Week 2, Day 10:
Shoulders

Seated Smith Machine Military Press:
45x10, 65x10 WU
95x8
115x8
135x7

One Arm DB Shoulder Press:
20x10 WU
45x10,10
1 drop set
45x10, 35x10

Superset:
Side Raises:
35x12,12,10

Side Raises Behind The Back:
20x12,10,8

Dumbbell Shrugs:
85x12,12,12

Rear Raises: FS-T
15x12x7

[rippednmichigan]

Meals for my 3 low carb days.

Meal 1
when
wake
up
oats
whey protein powder
fish oil

Meal 2
3 hrs
after
meal 1
mixed frozen veggies
skinless chicken breast
ground flax seed

Meal 3
3 hrs
after
meal 2
mixed frozen veggies
scrambled egg whites
nuts

Meal 4
3 hrs
after
meal 3
mixed frozen veggies
skinless chicken breast
ground flax seed

Meal 5
3 hrs
after
meal 4
mixed frozen veggies
skinless chicken breast
ground flax seed

Meal 6
3 hrs
after
meal 5
oats
whey protein powder
fish oil