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Gainzbruh's Max Transformation Log
Started training a plan given to me by maxmuscle1. About to finish the first week tomorrow. Will log my progress everyday and progress pics every two weeks. Here are my starting pics. I hope to burn off most of my bodyfat to have visible abs also increase muscle mass and strength. I plan on eating mostly chicken and small amounts of rice. Possibly some fish or sushi on the weekend whenever I get bored of chicken all the time. I bought some very low calorie bbq sauce and some zero calorie soda for when I get cravings.
For Gear:
Sustanon 500mg/week
Tren Acetate 100mg/EOD (Previously Deca 500mg/week for week 1)
Anadrol 150mg/day
CJC1295 200mcg/day
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Last edited by Gainzbruh; 07-15-2019 at 03:30 AM.
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Time to go to work brother!
Max
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Tuesday 7/2
Back
*******
Bent over Barbell rows 4x8 90lbs
t-bar rows 3x5 135lbs
dumbbell rows 4x8 50lb
wide grip pullups, (couldnt do a pullup so did 6 chinups because arms kept giving out at this point, will change this to the first exercise)
Seated Cable Rows with parallel wide grip attachment. 4x8 160lbs
Biceps
*******
Olympic barbell curls(Standing) 4x8 90lbs
Dumbbell Hammer Curls Seated 4x8 45lbs
Preacher dumbbell curls 3x8 55lbs
Rear Delts
*******
Reverse Pec Dec 4x8 75lbs
Incline Bench Rear Laterals 4x8 20lbs
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Does your gym have the assisted pull up machine? That’s what I use. No way In hell I could do body weight pull ups after 3 different rowing exercises.
Imo you should do everything how Max has outlined for us. He has it this order for a reason.
is your rep range supposed to be higher than what it is?
You should get on YouTube and look up every lift so you can see what perfect form looks like.
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Originally Posted by
ksm88
Does your gym have the assisted pull up machine? That’s what I use. No way In hell I could do body weight pull ups after 3 different rowing exercises.
Imo you should do everything how Max has outlined for us. He has it this order for a reason.
is your rep range supposed to be higher than what it is?
You should get on YouTube and look up every lift so you can see what perfect form looks like.
Normally I can do 6 pullups in a row then two more with a little rest. Only if it's my first exercise because it demands a lot of strength. I can do all the other exercises afterward no problem. I look up videos on my phone for proper form and look at the mirror when I do reps. Max didn't tell me what reps and sets to do for most days so I chose the standard 4 sets of 8 reps. 4x8 or 4x10 is pretty standard to start out with.
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Originally Posted by
Gainzbruh
Normally I can do 6 pullups in a row then two more with a little rest. Only if it's my first exercise because it demands a lot of strength. I can do all the other exercises afterward no problem. I look up videos on my phone for proper form and look at the mirror when I do reps. Max didn't tell me what reps and sets to do for most days so I chose the standard 4 sets of 8 reps. 4x8 or 4x10 is pretty standard to start out with.
It’s at the top of your Plan gainzbruh . *All exercises for you are 4 sets 12-15 reps unless otherwise noted.
Max
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Monday 7/1
Chest
*******
Flat Barbell Bench, 4x8 160lbsIncline Barbell Bench, 4x8 100lbs
Decline Barbell Bench 4x8 100lbs
Triceps- Close grip bench, 4x8 100lbs
skull crushers, 4x8 75lbs
parallel dips(or tricep kickbacks) 4x8
Delts
*******
Smith Machine Military Press, 4x8 100lbs
Seated barbell press Behind neck, 4x5 50lb
Arnold Presses, 4x5 35lb dumbbells
Dumbbell Side Laterals, 4x8 25lb
Cable Side Laterals. 4x8 25lb
Last edited by Gainzbruh; 07-05-2019 at 04:57 AM.
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Wednesday 7/3
Legs
*******
**6 sets 8 reps on all**
Squats 180lbs on smith machine
Front Squats 90lbs on smith machine
Hack Squats 180lbs
45 Deg Leg Press 100lbs
Lying Leg Curls 125lbs
Seated Calf Raise 90lbs
Standing Calf Raises 215lbs + 215lbs my own weight
Toe Presses(leg press machine) 215lbs
Abs
*******
Rope Crunches 6x8 80lbs
Leg Raises 6x8
Reverse Crunches 6x8
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BTW- on pull-ups or chin-ups you can do assisted ones , if available, until your able to do regular ones. The main focus is the reps.
Max
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Thursday 7/4
Chest
*******
Flat Dumbbell Presses 4x8 70lbs
Incline Dumbbell Flys 4x8 25lbs
Decline Flys 4x8 25lbs
Cable Crossovers N/A
Decline Pushups 4x8
Triceps
*******
Reverse Grip Tricep Pushdowns 4x8 80lbs
Rope Press Downs N/A
Straight Bar Press Downs N/A
French presses(two handed overhead w a Dumbbell) N/A
Delts
*******
Dumbbell Upright rows 4x8 55lbs
barbell upright row 4x8 70lbs
dumbbell shrugs N/A
front dumbbell laterals 4x8 25lbs
heavy barbell shrugs N/A
Couldn't do or finish some exercises today because they closed before I could finish (July 4th hours).
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