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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

Big Poppa SP
09-10-2002, 09:55 AM
MONDAY SEPT 9, 2002

Chest/Biceps @ 8:20 to 9:05

Incline Chest Press 135x12, 155x10, 185x8, 205x5 (F)
Hammer Strength Bench Press 140x10, 180x7 (F)
Incline DB Flye 30x12, 40x10
Cable Crossover 70x7 (f)
Bench Press 225x7 (one forced rep)

BICEPS
Incline DB Curl 25x12, 35x8 (f)
EZ Barbell Curl 75x10, 95x5 (2 forced reps)
Preacher Curl 70x5 (2 forced reps), 70x7

COMMENTS: Could do more sets, because I started 1-TEST today. I think I will do 12-15 sets for chest, and Biceps 10 sets. I was done in 45 minutes, felt too easy.

Bike 30 mins, 202 cal 10.80 distance

Current Supplements taking:
Dymetrine Extreme
ALA
VP2
Creatine HSC
Protein Powder
Meal-Replacement

Nutrition:
Protein: 250 grams
Carbs: 210 grams
Fat: 15 grams
1975 Calories