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Thread: SteelHearts Training and Diet for SIZE!!!

  1. #1
    Wannabebig Member Steelheart's Avatar
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    My goal is too keep my fat down while increasing size and strength.

    My diet is not recorded but will strive for equal portions of macro-nutrients.
    I gained best eating 3-4 shakes per day with 1-2 easy meals in the past. May do the same once again.
    However my goal is 3 shakes per day with 3 good meals.Not worried about fat intake from healthy sources.

    My training will be 3 days per week for 4 weeks and will move onto 5 days per week.
    Cardio will be 20 min light walking 3 days per week on my off days.

    Supplement intake will be Tri-protein Plus and Biochem creatine loading starting on Friday.

    Stats.
    6ft
    220lbs
    Fat Percentage not recorded maybe 14%.

  2. #2
    Wannabebig Member Steelheart's Avatar
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    MONDAY

    Squats (warm-up)
    1 X 12= 135lbs
    1 X 6 = 185lbs
    1 X 3 = 205lbs
    1 X 2 = 225lbs
    1 X 1 = 245lbs
    3 X 6 =245lbs,245lbs,245lbs.

    Leg Press
    3 X 6 =3plates, 5plates, 6plates.

    SLDL
    2 X 6 = 295lbs,295lbs

    Leg Curl
    2 X 8 = 70lbs,80lbs,90lbs

    Seated calf raise
    3 X max = 90lbs
    3 X max = 45lbs

  3. #3
    Wannabebig Member Steelheart's Avatar
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    WEDNESDAY

    Bench Press
    3 X 6 = 225,225,225

    Cable crossovers
    3 X 8 = 60,70,80

    Incline Db Press
    3 X 6 = 60,65,70

    DB Upright rows
    3 X 6 = 40,45,50

    Side raise
    3 X 6 = 30,35,40

    Lying ext
    2 X 6 = 90,90,(4)

    Dips
    2 X6 = 50,50 (change exercise)

    Cable crunch
    2 X 10

    kneeup
    2 X 10



    *Took one week off from training and eating. weights are lower than usual but had lots of energy. Workout took 70min today.
    Extremely sore legs and chest mostly.*
    Last edited by Steelheart; 07-05-2001 at 08:18 PM.

  4. #4
    Wannabebig Member Steelheart's Avatar
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    FRIDAY

    Deadlifts (warmup)

    1 X 12 X 135
    1 X 6 X 185
    1 X 3 X 205
    1 X 2 X 225
    1 X 1 X 275
    3 X 4-6 X 295,315,335 (2)

    Front Chins
    3 X 4-6 0,0,0

    Rope Pulls
    3 X 6-8

    Str8 Cable rows
    3 X 4-6

    Rear lat raise
    3 X 6-8 X 15,15,15

    BB curls
    2 X 4-6 X 95,105

    High cable curls
    2 X 6-8

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