Minimalist Training. It is fun, and insightful, to go back and read my workouts where I Bench Press 6. Hi TL, Here is an exchange from an interview with Lee. Daily Discussion Thread. Im one month into my cut and I can finally see my jaw. I'll post a good Serge Article/workout template from T. This Pin was discovered by SPk. Softube Plugins Crack Macbook there. Discover (and save!) your own Pins on Pinterest. Serge Nubret Workout Template For A Month. Frank Zane – The Ideal V Taper Body The 1970's produced. Mike Mentzer's Original Workout Routine. The following two images contain the routine that Mike Mentzer used prior to his Heavy Duty training and how his physique was.
Im bulking atm, hope this goes well. Starting Stats: Weight:159(close to 160, this was after first meal) Height:5'11 Chest:33.75' Arms:13.5'(flexed) Thighs:21.5'(flexed) Waist:35' Forearms:11.5' (flexed) Calves:14.75'(flexed) Bench:160lbs Deadlift:210lbs Squat:will check tommorow Training: Serge Nubret Routine Monday: Squats 8 x 12 with 1.5-2 min rest between sets, Lunges 6 x 12 with 1 rest between sets, Leg extensions 6 x12 with 1 rest between sets. Flat BB Benchpress 8 x 12 with 1 min rest between sets, Flat DB fly 6 x 12 with 1 min rest between sets, Incline BB 6 x 12 with 1 min rest, Incline Fly 6x12 with 1 min rest, DB Pullovers 6x12 with 1 min rest. Tuesday - Close grip pulldowns 8 x 12 with 30 sec rest, Wide grip pulldowns 6 x 12 with 1 min rest, Hammer grip pulldowns 6 x 12 with 1 min rest Undergrip BB row 6 x 12 with 1 min rest, Lying ham curls 8 x 15 with 1 min rest, Stiff legged deadlift 8 x 15 with 1 min rest. Thursday - BB curl supersetted with Tri pushdowns 16 x 12 (yes that is 16 sets of 12 reps) with NO rest inbetween sets, Machine curls supersetted with Overhead DB extension 16 x 12 with NO rest. Friday - Seated DB press 6 x 12 with 1 min rest, Front DB raises 6 x 12 with 1 min rest, Side laterals 6 x 12 with 1 min rest, Upright row 6 x 12 with 1 min rest, Cable laterals 6 x 12 with 1 min rest, Calves on Leg press 8 x 15 with 1 min rest, Seated calves 8 x 15 with 1 min rest.
Diet Meal 1: 8 egg white,18 almonds,1 peice of fruit,2 slice whole wheat bread and 1 tbsp honey, container of yogurt. Meal 2: turkey breast on 2 slice whole wheat bread, 1 piece of fruit, 24 almonds, 1tbsp honey Meal 3: 5oz chicken breasts, 18 almonds, 2 slice whole wheat bread and 1 tbsp honey, 2/3 cup cucumbers Meal 4: 3 whole eggs and 2 whites, 18 almonds or 6tbsp Natural peanut butter, 2/3 cup cucumbers, 3 slice whole wheat bread Meal 5:1 1/2 scoop whey Optimum 100%, 6tsp (teaspoons) Natty PB or normal with 2 slice whole wheat bread, then some 1 cup cucumber with 1tbsp ranch or without. Meal 6: 2 scoops Syntha 6 and 24 almonds with 2/3 cup cucumbers with 1tbsp ranch. 300g carbs,217g protein,100g fats,2968 calories Im going to bust my ass off and hope results come.
Supplements Multi Vitamin with breakfast and 1 later on in day Whey Post workout Creatine Post workout Maybe some Xtend.