Louslider1 transformation thread!

[LOUSLIDER1]

----------Weight-228lbs

----------BF% -31%

----------Neck-16

----------Chest (across lower edge of shoulder blades and nipples)-42 1/2

----------Waist(across lower back and belly button)-40

----------Right and Left Arm L-12 ¼ R-14

----------Right and Left Thigh L-25 ¼ R -25 ¼

----------Right and Left Calf L-16 R-16

-----A basic layout of your planned routine-TOPS ON THE LIST IS TO QUIT SMOKING.
DAY 1

BENCH PRESS(3 SETS 15 REPS)

INCLINED FLY'S(3 SETS 15 REPS)

DUMBELL FLY'S (3 SETS 15 REPS)


20 MINUTES ON THE TREADMILL 65% INTENSITTY


TRICEP PULLDOWNS(3 SETS 15 REPS)

TRICEP KICK BACKS(3 SETS 15 REPS)

INVERTED TRICEP PULLDOWNS(3 SET 15 REPS)


DAY 2


CRUNCHES (3 SETS 15-20 REPS)

LEG RAISES(3 SETS 15-20 REPS)

TWISTING CRUNCHES(3 SETS 15-20 REPS)

TWISTING LEG RAISES(3 SETS 15-20 REPS)

FLUTTER KICKS (TO FAILURE)


20 MINS ON THE TREADMILL 65% INTENSITY



DAY 3


SEATED ROWING (3 SETS OF 15 REPS)

LAT PULL DOWN (3 SETS 15 REPS)

DEADLIFT (3 SETS 15 REPS)


20 MINS ON THE TREAD MILL



BARBELL CURLS(3 SETS 15 REPS)

DUMBELL CURLS(3 SETS 15 REPS)

21'S(2 SETS 20 REPS)

CABLE CURLS(TO FAILURE)


DAY 4

REST-MAYBE SOME TREADMILL OR SWIMMING


DAY 5



CRUNCHES (3 SETS 15-20 REPS)

LEG RAISES(3 SETS 15-20 REPS)

TWISTING CRUNCHES(3 SETS 15-20 REPS)

TWISTING LEG RAISES(3 SETS 15-20 REPS)

FLUTTER KICKS (TO FAILURE)


20 MINS ON THE TREADMILL 65% INTENSITY


UP RIGHT ROWING(3 SET 15 REPS)

FRONT RAISES(3 SETS 15 REPS)

ARNOLD PRESS(3 SETS 15 REPS)

SIDE RAISES (3 SETS 15 REPS)

SHRUGGS(TO FAILURE)



DAY 6


LUNGES(3 SETS 15 REPS)

SQUATS(2 SETS 15 REPS)

LEG PRESS(3 SETS 15 REPS)

HAMSTRING CURLS(3 SETS 15 REPS)

CALF RAISES(3 SETS 15 REPS)


DAY 7

NOTHING BUT REST-DAMN LONG WEEK


-----diet-high protein and low fat-low carb(lots of chicken and fish)

-----supplementation-HYDROXY CUT TO START AND MAYBE SOME OTHERS LATER ON

-----Your goals for the next 6 months (i.e. fat loss or muscle gain)MY GOALS ARE TO LOOSE WEIGHT AND GET IN SHAPE. WOULD LIKE TO GET DOWN UNDER 200. HAVE NEVER LIFTED WEIGHTS SO THIS WILL BE A CHANGE. ONCE I GET BELOW THE 200 LBS THEN I WANT TO ADD MUSCLE MASS.

[LOUSLIDER1]

just added zma to my list of supplement and i am down 12lbs since the start of the contest so things are going in the right direction

[revolution1]

That's awesome to hear. Keep us updated on your progress.

[Rustang]

good gains thus far big dog keep it up!!!

you plan on running any ph's while cutting?