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  • Page 4 of 4 FirstFirst ... 234
    Results 31 to 40 of 40

    Thread: MY 14 WEEK LOG

    1. #31
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      Quote Originally Posted by Mckenna5371 View Post
      it is doing ok. it is getting stronger but i feel as i have limits on it witch sucks but slow and steady
      I sent you your schedule.

      Max


      Sent from my iPhone using Tapatalk

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      MY 14 WEEK LOG MY 14 WEEK LOG
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    4. #32
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      So Max hooked me up with a great program to follow. I feel some growth coming. This is what I will be following.
      Thank you Max for taking your time to plan this out for me. That is why I love this place because people will take time out of their busy day to help each other out. Means a ton Max!!!

      6 day workout split- 3 days on,1 off,3 days on for Lean Mass


      Push Day: An upper body day- the chest, shoulders, and triceps.

      Leg Day: A lower body day for the quads, hamstrings, glutes, and calves.

      Pull Day: Another upper body day- back and biceps.

      Off

      Repeat

      *all exercises 3sets of 7reps unless *noted!

      Day1

      Chest- Flat Barbell Bench, Incline Barbell Bench, Decline Barbell Bench

      Shoulders- Standing Barbell Military Press, Seated Barbell Military Smith Press, Arnold Presses w Dumbbells*

      Triceps- Straight Bar Skullcrushers, Weighted Dips, Close grip Bench

      Day2

      Legs-(Quads)Barbell Squats,Barbell Front Squats,Hack Squats

      Hams- Stiff-Legged Deadlifts, Lying Leg Curls

      Calves-Standing & Seated calf raises(superset) *4sets 20reps

      Day3

      Back-Bent over Barbell Rows, Close-grip Lat pulls, Dumbbell Rows, *Pull-ups(to failure)

      Biceps-Straight Olympic Barbell Curls Standing, Ez Barbell Preacher Curls, Dumbbell Hammer Curls on preacher bench.


      Cardio- Post Workout as needed but not on Leg Day.**Stepmill or Incline Treadmill(fat burn or Interval only) slow pace.


      300-360grams Protein daily(minimum

      500-650grams Carbs daily(add gradually)

      *Keep fats to a minimum, from lean meat,dairy, and eggs.**

      1-1.5 gal water daily


      -Post workout Shake- 60-70g whey isolate, 80-100 grams carbs(simple, fast acting carbs) after training.

      -Intra workout- BCAA drink or Water

      -Pre-Workout - EEAís w/or without caffeine.



      Sent from my moto g(7) supra using Tapatalk

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    7. #33
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      Quote Originally Posted by Mckenna5371 View Post
      So Max hooked me up with a great program to follow. I feel some growth coming. This is what I will be following.
      Thank you Max for taking your time to plan this out for me. That is why I love this place because people will take time out of their busy day to help each other out. Means a ton Max!!!

      6 day workout split- 3 days on,1 off,3 days on for Lean Mass


      Push Day: An upper body day- the chest, shoulders, and triceps.

      Leg Day: A lower body day for the quads, hamstrings, glutes, and calves.

      Pull Day: Another upper body day- back and biceps.

      Off

      Repeat

      *all exercises 3sets of 7reps unless *noted!

      Day1

      Chest- Flat Barbell Bench, Incline Barbell Bench, Decline Barbell Bench

      Shoulders- Standing Barbell Military Press, Seated Barbell Military Smith Press, Arnold Presses w Dumbbells*

      Triceps- Straight Bar Skullcrushers, Weighted Dips, Close grip Bench

      Day2

      Legs-(Quads)Barbell Squats,Barbell Front Squats,Hack Squats

      Hams- Stiff-Legged Deadlifts, Lying Leg Curls

      Calves-Standing & Seated calf raises(superset) *4sets 20reps

      Day3

      Back-Bent over Barbell Rows, Close-grip Lat pulls, Dumbbell Rows, *Pull-ups(to failure)

      Biceps-Straight Olympic Barbell Curls Standing, Ez Barbell Preacher Curls, Dumbbell Hammer Curls on preacher bench.


      Cardio- Post Workout as needed but not on Leg Day.**Stepmill or Incline Treadmill(fat burn or Interval only) slow pace.


      300-360grams Protein daily(minimum

      500-650grams Carbs daily(add gradually)

      *Keep fats to a minimum, from lean meat,dairy, and eggs.**

      1-1.5 gal water daily


      -Post workout Shake- 60-70g whey isolate, 80-100 grams carbs(simple, fast acting carbs) after training.

      -Intra workout- BCAA drink or Water

      -Pre-Workout - EEAís w/or without caffeine.



      Sent from my moto g(7) supra using Tapatalk
      Anytime. Be careful of your shoulder and let me know if you need to substitute any exercises causing issues.

      Max


      Sent from my iPhone using Tapatalk

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    10. #34
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      I will. The only one I think I will have a problem with is deadlifts. I injured back really bad while in the service. So I am thinking back raises our what do you think?

      Sent from my moto g(7) supra using Tapatalk

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    13. #35
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      Quote Originally Posted by Mckenna5371 View Post
      I will. The only one I think I will have a problem with is deadlifts. I injured back really bad while in the service. So I am thinking back raises our what do you think?

      Sent from my moto g(7) supra using Tapatalk
      Avoid that movement and do seated or standing one-legged leg curls(hamstrings). BTW reverse hypers helped me with my low back.

      Max

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    16. #36
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      Quote Originally Posted by maxmuscle1 View Post
      Avoid that movement and do seated or standing one-legged leg curls(hamstrings). BTW reverse hypers helped me with my low back.

      Max
      Gotcha. Will do

      Sent from my moto g(7) supra using Tapatalk

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    19. #37
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      BTW I will be posting progress pics on Monday's

      Sent from my moto g(7) supra using Tapatalk

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    22. #38
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      Max are you running a log anywhere

      Sent from my moto g(7) supra using Tapatalk

    23. ----
    24. #39
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      Quote Originally Posted by Mckenna5371 View Post
      BTW I will be posting progress pics on Monday's

      Sent from my moto g(7) supra using Tapatalk
      Thatís cool! The main priority is sticking to the program and be consistent. You got this!!

      Max


      Sent from my iPhone using Tapatalk

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    26. #40
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      I definitely got this man. It always helps to have someone following and giving that extra motivation

      Sent from my moto g(7) supra using Tapatalk

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    29. MY 14 WEEK LOG
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