Big Poppa SP
09-08-2002, 10:22 PM
Hey everybody whats up, well you may remember me because I had the MAX-OT journal. Well after a while I got really bored with that routine, and didn't see the results that I thought I was going to see. I am not saying the program doesn't work, however I want something new and exciting. Well my goal is to get ripped!
I am giong to doing carboydrate cycling, my ratios are:
DAY ONE: 260 Carbs, 173 Protein, 43 Fat (2119 Calories)
DAY TWO: 87 Carbs, 260 Protein, 43 Fat (1775 Calories)
DAY THREE: 87 Carbs, 260 Protein, 43 Fat (1775 Calories)
DAY FOUR: 346 Carbs, 173 Protein, 43 Fat (2463 Calories)
I weigh 173 lbs, estimated 12-13% Bodyfat
DAY ONE
(CHEST)
Incline Barbell Presses *12, *10, *8, 8
HS Bench Press *10, 6-8
Incline Flyes *10, 8
Cable Crossover 10-12
(BICEPS)
Incline Dumbbell Curls *10, 6-8
EZ-Curl Barbell Curls *10, 6-8
Preacher Curl 6-8
**Cardio 30 Minutes
DAY TWO
(LEGS)
Leg Extension *15, *12, 10-12
Leg Press *12, *12, 10-12
Hack Squat *12, 10-12
Lying Leg Curls *10-12, 10-12
Stiff-Legged Deadlifts 8-10
Lunges 8-10
Standing Calf Raise *10-12, 10-12
Seated Calf Raise 10-12
DAY THREE
**Cardio 30 Minutes (on empty stomach in the morning)
**Cardio 30 Minutes @ Night
DAY FOUR
(SHOULDERS)
Smith Machine Press *15, *12, 8-10
Front Raises *12, 8-10
One-Arm Cable Raise *20, 8-10
Dumbbell Shrugs *12, 10-12
(TRICEPS)
Close-Grip Bench *15, *12, 8-10
Tricep Extension *12, 8-10
Reverse Pushdown 8-10
**Cardio 30 Minutes
DAY FIVE
(BACK)
Lat Pulldown *15,*12,8-10
Barbell Row *12, 8-10
HS Rows *12, 8-10
Cable Rows 8-10
Rear Delts 8-10
Bent-Over DB Raises 8-10
Hyper Extensions 10-12
Deadlifts *1x8, 1x8
(ABDOMINALS)
Leg Raises 3x12-15
Cable Crunches *8-10, 8-10
Weighted Crunches *8-10- 8-10
**Cardio 30 Minutes
DAY 6 REST
DAY 7 REPEAT CYCLE
**Cardio 30 Minutes
*Warm-Up Set
Final Set taken to failure
**Cardio performed moderatly 30 Minutes (four times per week), and on an off day for 1 hour (split into 30 minute segments)
***Cardio done 8-12 Hours before or after workout.
Please check out my routine, ask me any questions or give me any suggestions. Thanks!
Steve
I am giong to doing carboydrate cycling, my ratios are:
DAY ONE: 260 Carbs, 173 Protein, 43 Fat (2119 Calories)
DAY TWO: 87 Carbs, 260 Protein, 43 Fat (1775 Calories)
DAY THREE: 87 Carbs, 260 Protein, 43 Fat (1775 Calories)
DAY FOUR: 346 Carbs, 173 Protein, 43 Fat (2463 Calories)
I weigh 173 lbs, estimated 12-13% Bodyfat
DAY ONE
(CHEST)
Incline Barbell Presses *12, *10, *8, 8
HS Bench Press *10, 6-8
Incline Flyes *10, 8
Cable Crossover 10-12
(BICEPS)
Incline Dumbbell Curls *10, 6-8
EZ-Curl Barbell Curls *10, 6-8
Preacher Curl 6-8
**Cardio 30 Minutes
DAY TWO
(LEGS)
Leg Extension *15, *12, 10-12
Leg Press *12, *12, 10-12
Hack Squat *12, 10-12
Lying Leg Curls *10-12, 10-12
Stiff-Legged Deadlifts 8-10
Lunges 8-10
Standing Calf Raise *10-12, 10-12
Seated Calf Raise 10-12
DAY THREE
**Cardio 30 Minutes (on empty stomach in the morning)
**Cardio 30 Minutes @ Night
DAY FOUR
(SHOULDERS)
Smith Machine Press *15, *12, 8-10
Front Raises *12, 8-10
One-Arm Cable Raise *20, 8-10
Dumbbell Shrugs *12, 10-12
(TRICEPS)
Close-Grip Bench *15, *12, 8-10
Tricep Extension *12, 8-10
Reverse Pushdown 8-10
**Cardio 30 Minutes
DAY FIVE
(BACK)
Lat Pulldown *15,*12,8-10
Barbell Row *12, 8-10
HS Rows *12, 8-10
Cable Rows 8-10
Rear Delts 8-10
Bent-Over DB Raises 8-10
Hyper Extensions 10-12
Deadlifts *1x8, 1x8
(ABDOMINALS)
Leg Raises 3x12-15
Cable Crunches *8-10, 8-10
Weighted Crunches *8-10- 8-10
**Cardio 30 Minutes
DAY 6 REST
DAY 7 REPEAT CYCLE
**Cardio 30 Minutes
*Warm-Up Set
Final Set taken to failure
**Cardio performed moderatly 30 Minutes (four times per week), and on an off day for 1 hour (split into 30 minute segments)
***Cardio done 8-12 Hours before or after workout.
Please check out my routine, ask me any questions or give me any suggestions. Thanks!
Steve