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Steelheart
07-05-2001, 07:15 PM
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%.

Steelheart
07-05-2001, 07:24 PM
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

Steelheart
07-05-2001, 07:30 PM
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.*

Steelheart
07-06-2001, 03:08 PM
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