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My training and diet

T

testoboy

New member
Joined
Mar 10, 2012
Messages
2
Points
1
Hi guys !
I'm new on this forum.
I'm 22 yars old natural bodybuilder, i train since 2004.
My bodyweight is 80 kg at 9% of fat.
My arms measure 38 cm and my PR (row without support) now are :
bench 100 kg
deadlift 135 kg
squat 115 kg

This year i do my workouts for only quality muscle (3 workout x week, divided in upper push,upper pull and legs) .
I decide to do a period of mass.
I written this new workout (3 day x week) :

FIRST DAY:
bench press 5x6
barbell rows 5x12
squat 5x12
deadlift 5x12
abs (vaccum and oblique) 5xfailure

REST (15 min low intensity cardio)

SECOND DAY :
dedlift 5x6
military press 5x12
pull ups underhands 5x6
squat 5x9
abs (crunch) 5xfailure

REST (15 min low intensity cardio)

THIRD DAY:
squat 5x6
upright row 5x9
dips 5x9
deadlift 5x9
abs (low abs) 5xfailure

REST (weekend) (15 min low intensity cardio only on saturday)

the pause between series are : on exercise with 6 rep 3 min, on 9 rep 2 min, on 12 rep (and abs) 1 min

my current diet are :

370 gr of carbs
189 gr of protein
45 gr of fat

suddivided on 7 meals x day (without any cheat day)

i take 8 gr of bcaa + 8 gr of creatine + 10 of sugar immediatly after workout.

I appreciate help and adivce !

Thanks a lot !
 
T

testoboy

New member
Joined
Mar 10, 2012
Messages
2
Points
1
i forgot...my series are made in this metod.....a good warmup (stretching and movement of exercise)....i start with max weight example for 9 reps and from set to set i decrease the weight of 5 kg.
example :

80 kg x 9 reps
rest 2 min
75 kg x 9 reps
rest 2 min
70 kg x 9 reps
...
 

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