-
Originally Posted by
studmuffin
Looking really good rustyco, great workouts!
Thanks SM. I try to go hard as possible since I am on my lunch break.
----
-
----
-
Massbuilder, getting bloods next week. I was going to share when the result came in.
edit* This is my first cycle of test e only.
Last edited by rustyco; 07-03-2015 at 02:55 PM.
Reason: additional info
----
-
Great I cannot wait for your results. Thanks for doing this!
----
-
Monday 6/29/15
AM
30 min Cardio
15 min Abs
15 Min Stretch
PM
Neutral Grip Dumbbell Press;75x14, 75x12, 75x12, 75x12
Superset w/ EZ bar Preacher Curl; 70x12, 70x12, 70x12, 70x12
Low Cable Fly; 70x10, 70x10, 60x9, 60x10
Superset w/ Single arm cable curl; 70x8, 60x8, 60x8, 60x10
Bent Over Cable Fly; 75x14, 80x12, 85x10, 90x10
Superset w/ Rope Hammer Curl; 120x12, 120x12, 120x12, 120x12
Pecdeck w/ stretch and hold on last rep; 120x16, 130x14, 140x14
Superset w/ Pronate EZ bar Curl; 60x16, 70x12, 70x14
Preacher curl slow pump to failure, ouch!
Meal 1; 8 egg whites, 2 whole grain english muffins
Meal 2; 7.5oz chicken breast, 12oz sweet potato
Meal 3; Banana, 2xProtein shake, meal replacement bar
Meal 4; 7.5oz chicken breast, 12 oz sweet potato
Meal 5; 6.5 oz chicken breast, 16oz fat free milk
Meal 6; Casein shake
----
-
Tuesday 6/30/15
AM
30min cardio
15min Abs
5min stretch
PM
Low Bar Squats- 225x8, 225x8, 225x8, 225x8
Superset w/ Rope Tri Pulldown; 130x18, 150x12, 150x12, 150x12
Leg Curls; 220x16, 240x14, 260x10, 260x9
Superset w/ Tri Kickback, Pronated; 25x16, 30x14, 35x12, 40x10
Stiff Leg Deadlift; 225x10, 225x10, 225x10
Superset w/ Overhead Tri extension (hold stretch at bottom of last rep); 70x16, 80x14, 80x14
Meal 1; 6 eggs whites, 2 whole grain english muffins, protein shake
Meal 2; 6oz chicken breast, sweet potato
Meal 3; 2x Protein shake, Meal bar
Meal 4; 6oz chicken breast, sweet potato
Meal 5; Hardees chicken club, hardees chicken burrito
Meal 6; Casein shake in milk
----
-
Looking great rusty! This dedication will pay off in the long run.
----
-
Thanks SM. Since joining this community, my motivation has gone through the roof. I'm only gathering momentum with every passing day.
----
-
Originally Posted by
rustyco
I've decided to put the experience and knowledge of my brothers and sisters here to good use by keeping my training and diet journal here for all to see and openly critique. Thanks in advance for any helpful suggestions. My goals change from time to time, currently being to put on lean mass. Once I reach an acceptable level I will probably switch to more power movements. So without further a due...
I have done this in the past and it really helps keep you motivated! Post pics and stick to the goal and you will find it really helps not only you but others who are following! Thanks for making the effort here bro your hard work and dedication will not go un noticed I guarantee you my man!
-
Post Thanks / Like - 1 Thanks, 1 Likes, 0 Dislikes
----
-
Thanks CK. If I could help just 1 person that's enough for me. I wish more people would make fitness a priority in they're life and discover its benefits.
-
Post Thanks / Like - 0 Thanks, 1 Likes, 0 Dislikes
----
Clark Kent liked this post
Reply With Quote
Bookmarks