Test E/Boldenone/Turinabol -- Trainingschema/Voedingschema

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Nexis
Feather Weight
2014/04/12 11:52:07 (permalink)
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Test E/Boldenone/Turinabol -- Trainingschema/Voedingschema

Hallo,
 
Bij deze mijn schema's.
Kritiek en verbeterpunten zijn welkom.
 
 
Training:
Day 1 ( chest and calves)
Day 2: ( back)
Day 3: (off)
Day 4: ( arm and forearms)
Day 5: ( shoulder and calves)
Day 6: (legs)
 
Chest and calves:
-Dumbell bench press            12-10-8-8-8
-Incline barbell press              3 sets (6-8) reps
-Dumbell flyes                          3 sets  (8-10) reps
-Pullover                                    3 sets (10-12) reps
 
-Standing Calf Raises
or Calf Presses on Leg Press machine  12-10-8-8-8
-Seated calf raises 12-12-12
 
Back and abdominals:
- Latt pull down/pull ups    4 sets  (8-12 reps)
- Bent over barbell row       3 sets     (8-10 reps)
- One arm dubell row           3 sets  (8-10 reps)
- Machine row                       4 sets (4-8reps)
- Deadlifts                               3 sets (4-8 reps)
 
- Legg lift                                 3 sets (25-50 reps)
- Crunches                               2 sets (25-50 reps)
- Side Crunches 2 sets          (10-20 reps to each side)
 
Arms and forearms:
-Single arm cable/dumbell curl                         3 sets (8-10 reps)
-Single arm hammer curls                                  3 sets (8-10 reps)
-Single arm preacher/concentration curl       3 sets (8-10 reps)
 
-Barbell reverse wrist curl 2 sets (15 reps)
-Dumbell wrist curl              2 sets  (15 reps)
 
-One arm pushdown                                                                     3 sets (10 reps)
-One arm reverse grip pressdown                                              2 sets (8-10 reps)
-One arm overhead dumbell/cable tricep extension             2 sets (8-10 reps)
-One arm dubell/cable kickbacks                                                2 sets ( 8-10 reps)
 
Shoulder and calves:
Machine/dumbell shoulder press                         3 sets (4-10 reps)
One arm side lateral raise                                       2 sets (8-10 reps)
Dumbell/cable front raise                                       2 sets (10-12 reps)
Bent over dumbell/cable raise                               2 sets (8-10 reps)
Dumbell/barbell shrugs                                           3 sets (12 reps)
 
-Standing Calf Raises
or Calf Presses on Leg Press machine  12-10-8-8-8
-Seated calf raises                                      12-12-12
 
Legs and abdominals:
Squats                                       4 sets ( 4-12 reps)
Legg press/hack squats          3 sets  (10 reps)
Leg extensions: 3 sets (6-10 rep)/  1 set (8 reps) one leg at a time
Single-leg standing or two-leg lying Hamstring curls: 3 sets (10 reps)
 
- Legg lift                                 3 sets (25-50 reps)
- Crunches                               2 sets (25-50 reps)
- Side Crunches 2 sets          (10-20 reps to each side)
 
 
Drugs:
Week 1-4
0,5 cc Test E + 0,35 cc Boldenone  a day                  
(3,5 cc Test E+ 2,5cc Boldenone a week total)
5 tabs turinabol a day (50 mg total)
 
week 5-10
0,5 cc Test E + 0,35 cc Boldenone a day                      
(3,5 cc Test E+ 2,5 Boldenone a week total)
 
Week 11+12
0,35 cc Boldenone  a day
 
Nutrition:
Meal 1 (wake up)
whey proteine (isolate)   1 shake
Oatmeal                               35 gram
Banana                                  1
Milk (no fat)                         250 ml
 
Meal 2 (after breakfast)
Oatmeal                                35 gram
Banana                                   1
Animal pack (supplement) 1 pack
Omega 3 (supplement)        1 capsule
 
Meal 3 ( pre-workout)
whey proteine (isolate)   1 shake
Waxy maze                           40 gram
Cashew nuts                         10 gram
 
Meal 4 (post-workout)
whey proteine (isolate)   1 shake
Waxy maze                           40 gram
Cashew nuts                         10 gram
 
Meal 5 (dinner)
Chicken                                 200 gram                     or    Salomon                 100-150 gram
Sweet patatoes                    200 gram                    or       Pasta                       200 gram
Vegitables                             200 gram                    or       Vegitables               100-150 gram
 
Meal 6
Gastro bread                        140 gram (4 slices)
Peanut butter                       60 gram                     or      chicken                   100 gram
 
Meal 7
Gastro bread                         70 gram (2 slices)
Peanut butter                        30 gram                     or      chicken                  50 gram
 
Meal 8
Quark (the yoghurt type don't know what's called in english)     500 gram
Total: 3200 Kcal
 
#1

1 Reply Related Threads

    Marathonman
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    Re: Test E/Boldenone/Turinabol -- Trainingschema/Voedingsche 2014/04/14 21:23:57 (permalink)
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    Eet jij dan elke dag hetzelfde?? Dat hou je toch nooit lang vol?
    Ik zie geen nakuur!!
     
    Waarom ûberhaupt al een kuur?? Je hebt dezelfde stats als ik en ik ben een lange afstandsloper die niet eens met gewichten traint...
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