[Zomb131]

Guess i'll start posting again to get some feed back on my training..Start off with yesterdays workout...

Chest
Cable cross warm up: 40lbs/15reps 40/15
Smith Barbell incline: 135/15 225/10 275/8 315/5 275/10 225/12
Dumbbell Flat bench: 70/12 90/10 110/8 130/5 100/8
PecDec: 100/15 120/10 120/10 140/9 120/8

Delts
Seated DB rear raises: 30/12 35/10 40/10 45/8 45/10
DB One hand side raises: 45/12 50/12 55/10 60/10 65/10
Smith machine BB shrugs: 135/12 225/10 225/10 225/10
*Elbow was getting sore, cut workout short.


This is the first workout I really did "high" reps. I usually start out with 15 then 12, 10, 8, 8 or 6. 5 sets per exercise 4 sets per muscle. So about 15-20 sets per muscle group.

I'm doing a comp this Sept, i'm 225lbs now my trainer said i should be getting down to about 190-195lbs.

Supps currently on:
Test Prop & Masteron Prop 300mg/week
Vit C - 2g/day
Vit E - 1000IU/Day
Flax seed - 3g/day
B6 - 450mg/day
Zinc - 150mg/day

[Freak]

Lower your vitamin C. Your maximum per day should be 2g.

Antioxidants in excessive amounts turn to pro-oxidants.. the very thing you are trying to lower.

[lil_big_junior]

i see your trying to get hard & dense...nice stack bro. i agree with freak on the vit c, but unless u are prone to gettin roid flu id lower it too. but on gear 3g will be benifitial

[Zomb131]

Originally Posted by thefreak350

Lower your vitamin C. Your maximum per day should be 2g.

Antioxidants in excessive amounts turn to pro-oxidants.. the very thing you are trying to lower.

Thanks for the info bro, I will lower accordingly.

I forgot to add my delts. I do chest and delts the same day.

[Zomb131]

Leg day yesterday...
Quads
Barbell squat: 135/12 225/10 315/10 365/8 365/6
Machine Press: 400/12 600/12 780/10 870/10 960/8
Close stance hack squat machine: 90/12 140/12 180/12 270/8

Hams
Machine Bent over 1 leg curl: 60/12 70/12 80/12 100/10 110/10
Laying machine 2 leg curl: 90/12 105/12 120/10 135/8 150/6

Calfs
Incline press: 360/12 450/12 540/12 630/12 630/12
Seated raises: 135/12 180/12 180/12 180/12 180/12

[Zomb131]

Today...

Back (I dead lift every other week)
Wide grip cable pull down: 150/12, 180/12, 220/10, 250/9, 280/7
Shoulder width Mil Pullups: 8, 9, 7, 7 (No weight)
DB rows: 90/12, 110/12, 130/10, 150/10, 150/10
Hyper Ext: 0/12, 25/15, 45/15, 45/15, 45/15

Tri's
Cable 2 hand rope pull dn: 80/15, 100/12, 120/10, 140/8, 140/8
Machine French curl: 50/12, 60/12, 70/12, 80/10, 80/10
One hand cable pull dn: 40/12, 45/10, 50/9, 50/10, 50/10