Week 1 Rest: 1-3 minutes

Day 1 ME Legs

Good Morning Box Squat Reverse Hyper GHR Cable Row Incline Sit Up Bench Press DB Press Bench Dip DB Row Bent Lateral Leg Raise

Straight Bar Safety Squat Bar Straight Bar Cambered Squat Bar

Close Stance Close Stance Close Stance Close Stance

Day2 DE Upper

Straight Bar

Medium Grip Medium Grip

Day 3 DE Legs

Box Squat Box Pull GHR Reverse Hyper T Bar Crunch machine 3 Board Press Incline Press Close Push Up High Pull Side Lateral Side Bend

Straight Bar

Wide Stance Close Stance

Day 4 ME Upper

Straight Bar Straight Bar

Medium Grip Wide Grip

Straight Bar Distance/Time Resistance

GPP: Day 1

Sled Pull Wheelbarrow Grip Airdyne Grip 23 min wrist roller, gripper 45 long walk 2 rounds

GPP: Day 2

GPP: Day 3

Sled Pull

Recommended Resistance

Hard Normal Surface

Standard

Below Parallel Below Parallel

Chains

Bands

200

Bands

Below Parallel

Chains Chains

365 300

Chains Chains Bands Bands

Notes

Actual

Sets/Reps

Recommended Scheme

Notes

3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-12) 2-3(8-12) 1-3(15-30) 95 + 2xred bands 60 BW 60 25 BW 9*3 3*15 3*15 3*15 3*15 3*15 9*3 2-3(15-20) 2-3(15-30) 2-3(12-20) 2-3(15-30) 1-3(20-50)

1 arm on swiss

looped reds

135+3 chain sets 135+3 chain sets BW 100 70 BW 365+chain set 225+chain set yellow 135 red 95

12*2 6*3 3*8 3*15 3*15 2*20 single 3*6 3*15 3*10 3*15 3*15

12*2 6-10(1-3) 3-6(15-25) 3-6(15-25) 2-3(15-20) 2-3(20-50) 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-15) 1-3(10-20) 1-3(15-30)

Meal 1

2whole eggs + 4 whites 6oz white meat 1 cup oats 2 scoops UMP 1 tbsp flax 3 scoops Mass Maker 9oz white meat salad w/ dressing 1 cup rice or 1 med sweet potato 2 scoops UMP 1 tbsp flax 3 scoops Mass Maker 9oz white meat salad w/ dressing 1 cup rice or 1 med sweet potato 2 scoops UMP 1 cup cottage cheese

Bodyweight: Umbilicus: Arm:

202

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

4 liver/4 mass per meal Super Pak Optional: creatine synergy density

Week 2

Day 1 Good Morning Front Squat ME Legs Reversesets Hyper Rest: 1-3 minutes between GHR Chin Up Leg Raise Day2 Bench Press Floor Press DE Upper Dip Rest: 1-3 minutes between sets DB Row Plate Raise Seated Twist

Straight Bar Straight Bar N/A N/A

Close Stance Close Stance

Straight Bar

Medium Grip Medium Grip

Day 3 Box Squat Box Pull DE Legs Good Morning Rest: 1-3 minutes between sets Leg Blaster Squat T Bar Incline Sit Up Day 4 3 Board Press Incline Press ME Upper Dip Rest: 1-3 minutes between sets Cable Row Bent Lateral Leg Raise

Straight Bar Straight Bar N/A

Wide Stance Close Stance Close Stance Close Stance

Straight Bar Straight Bar

Medium Grip Close Grip

Straight Bar

Distance/Time GPP: Day 1 Sled Pull Wheelbarrow Grip Sled Pull Sled Pull Grip Sled Pull Farmer's Carry Grip

Resistance

Notes

GPP: Day 2

GPP: Day 3

Recommended Resistance Actual Sets/Reps Parallel Below Parallel Chains Chains Bands Bands 205+one chain set 185+one chain set yellow BW yellow BW 220 135 plus yellow 205 BW 80 45 yellow band 3 reps 3*6 3*10 3*6 3*10 3*10 9*3 3*10 3*15 3*10 20.15 2*20 Bands Chains Below Parallel Below Parallel Below Parallel None Bands None None None 375 330 275-315 115+2xyellow 95 125 85 BW 10*2 6*3 2*20 2*20 3*20 3*20 Chains Chains Chains Chains .15.

Recommended Scheme Notes Meal 1 Home workout 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-12) 2-3(8-12) 1-3(15-30) 9*3 2-3(15-20) 2-3(15-30) 2-3(12-20) 2-3(15-30) 1-3(20-50) box playground partner underhand hanging full range Meal 2 Meal 3 Meal 4 Meal 5 Meal 6 11*2 6-10(1-3) 3-6(15-25) 3-6(15-25) 2-3(15-20) 2-3(20-50) 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-15) 1-3(10-20) 1-3(15-30) .

2whole eggs + 4 whites 6oz white meat 1 cup oats 2 scoops UMP 1 tbsp flax 3 scoops Mass Maker 9oz white meat salad w/ dressing 1 cup rice or 1 med sweet potato 2 scoops UMP 1 tbsp flax 3 scoops Mass Maker 9oz white meat salad w/ dressing 1 cup rice or 1 med sweet potato 2 scoops UMP 1 cup cottage cheese Bodyweight: Umbilicus: Arm: 202 4 liver/4 mass per meal Super Pak Optional: creatine synergy density .

Week 3 Day 1 Box Squat Good Morning ME Legs Reversesets Hyper Rest: 1-3 minutes between GHR Cable Row Crunch machine Day2 Bench Press Incline Press DE Upper Bench Dip Rest: 1-3 minutes between sets DB Row Bent Lateral Incline Sit Up Safety Squat Bar Safety Squat Bar Medium Stance Close Stance Straight Bar Straight Bar Close Grip Close Grip Straight Bar Day 3 Box Squat Deadlift DE Legs GHR sets Rest: 1-3 minutes between Reverse Hyper Chin Up Side Bend Day 4 Incline Bench Press Close Grip Press ME Upper Dip Rest: 1-3 minutes between sets High Pull Plate Raise Leg Raise Straight Bar Cambered Squat Bar Cambered Squat Bar Wide Stance Close Stance Close Stance Close Stance .

Resistance Sets/Reps Below Parallel Below Parallel Chains Chains Chains Chains Chains Chains 240 Below Parallel Below Parallel Below Parallel Below Parallel Chains Chains Chains Chains Chains 390 360 Chains Chains Chains Chains .

Recommended Notes Meal 1 2whole eggs + 4 whites 6oz white meat 1 cup oats 2 scoops UMP 1 tbsp flax 3 scoops Mass Maker 9oz white meat salad w/ dressing 1 cup rice or 1 med sweet potato 2 scoops UMP 1 tbsp flax 3 scoops Mass Maker 9oz white meat salad w/ dressing 1 cup rice or 1 med sweet potato 2 scoops UMP 1 cup cottage cheese Meal 2 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-12) 2-3(8-12) 1-3(15-30) 9*3 2-3(15-20) 2-3(15-30) 2-3(12-20) 2-3(15-30) 1-3(20-50) Meal 3 Meal 4 Meal 5 Meal 6 10*2 6-10(1-3) 3-6(15-25) 3-6(15-25) 2-3(15-20) 2-3(20-50) 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-15) 1-3(10-20) 1-3(15-30) 4 liver/4 mass per meal Super Pak Optional: creatine synergy density .

Bodyweight: Umbilicus: Arm: 202 .

2*3 yo yo #1. 15lb GPP: Day 2 Sled Pull Sled Pull Grip Sled Pull Farmer's Carry Grip GPP: Day 3 .Week 4 1/8/2013 Day 1 Box Squat Good Morning ME Legs GHR sets Rest: 1-3 minutes between Reverse Hyper Cable Row Crunch machine Day2 Bench Press Incline Press DE Upper CA Press Rest: 1-3 minutes between sets Chin Up Rotator Swiss Ball Crunch Safety Squat Bar Cambered Squat Bar Wide Stance Close Stance Straight Bar Straight Bar Day 3 Box Squat Deadlift DE Legs GHR sets Rest: 1-3 minutes between Reverse Hyper Pull Down Incline Sit Up Day 4 3 Board Press Incline Press ME Upper Close Grip Rest: 1-3 minutes between sets High Pull Plate Raise Leg Raise Straight Bar Medium Stance Close Stance Close Stance Close Stance Straight Bar Straight Bar Close Grip Close Grip GPP: Day 1 Sled Pull Grip Distance/Time 20 min pull Resistance 45lb 2*10 gripper.

Resistance Sets/Reps Below Parallel Parallel Below Parallel 295 205 25 150 15 25 200 135 135 BW red BW 3 3*6 3*6-8 3*10 3*15 3*15 Bands 3*20 3*15 3*15 2*15 2*30 Below Parallel 365 300 BW 100 150 BW Chains Chains Chains Chains 12*2 10*3 3*12 3*20 3*15 3*20 Notes .

bar=65lb bar=45lb Meal 3 Meal 4 Meal 5 Meal 6 12*2 6-10(1-3) 3-6(15-25) 3-6(15-25) 2-3(15-20) 2-3(20-50) 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-15) 1-3(10-20) 1-3(15-30) wide DB .Recommended Notes Meal 1 Meal 2 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-12) 2-3(8-12) 1-3(15-30) 9*3 2-3(15-20) 2-3(15-30) 2-3(12-20) 2-3(15-30) 1-3(20-50) free squat.

2whole eggs + 4 whites 6oz white meat 1 cup oats 2 scoops UMP 1 tbsp flax 3 scoops Mass Maker 9oz white meat salad w/ dressing 1 cup rice or 1 med sweet potato 2 scoops UMP 1 tbsp flax 3 scoops Mass Maker 9oz white meat salad w/ dressing 1 cup rice or 1 med sweet potato 2 scoops UMP 1 cup cottage cheese Bodyweight: Umbilicus: Arm: 4 liver/4 mass per meal Super Pak Optional: creatine synergy density .

Week 5 Day 1 Good Morning Step Up ME Legs Stiff Leg Deadlift Rest: 1-3 minutes between sets GHR T Bar Crunch machine Day2 Bench Press Incline Press DE Upper Bench Dip Rest: 1-3 minutes between sets DB Row Bent Lateral Incline Sit Up Straight Bar Safety Squat Bar Straight Bar Close Stance Close Stance Straight Bar Straight Bar Close Grip Close Grip Straight Bar Day 3 Box Squat Deadlift DE Legs GHR sets Rest: 1-3 minutes between Good Morning DB Row Incline Sit Up Day 4 3 Board Press Incline Press ME Upper Bench Dip Rest: 1-3 minutes between sets DB Row Bent Lateral Incline Sit Up Straight Bar Cambered Squat Bar Cambered Squat Bar Close Stance Close Stance Close Stance Close Stance Straight Bar Straight Bar Close Grip Close Grip Straight Bar .

Resistance Sets/Reps Below Parallel Below Parallel Chains Chains Chains Chains 220 Hard Normal Surface Hard Normal Surface Hard Normal Surface Hard Normal Surface Standard Standard Standard Standard Below Parallel Below Parallel Below Parallel Below Parallel Chains Chains Chains Chains Chains 375 330 Chains Chains Chains Chains .

Recommended Notes Meal 1 2whole eggs + 4 whites 6oz white meat 1 cup oats 2 scoops UMP 1 tbsp flax 3 scoops Mass Maker 9oz white meat salad w/ dressing 1 cup rice or 1 med sweet potato 2 scoops UMP 1 tbsp flax 3 scoops Mass Maker 9oz white meat salad w/ dressing 1 cup rice or 1 med sweet potato 2 scoops UMP 1 cup cottage cheese Meal 2 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-12) 2-3(8-12) 1-3(15-30) 9*3 2-3(15-20) 2-3(15-30) 2-3(12-20) 2-3(15-30) 1-3(20-50) Meal 3 Meal 4 Meal 5 Meal 6 12*2 6-10(1-3) 3-6(15-25) 3-6(15-25) 2-3(15-20) 2-3(20-50) 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-15) 1-3(10-20) 1-3(15-30) 4 liver/4 mass per meal Super Pak Optional: creatine synergy density .

Bodyweight: Umbilicus: Arm: 202 .

Week 6 Day 1 OH Squat Good Morning ME Legs Stiff Leg Deadlift Rest: 1-3 minutes between sets GHR DB Row Incline Sit Up Day2 Bench Press Incline Press DE Upper Bench Dip Rest: 1-3 minutes between sets DB Row Bent Lateral Incline Sit Up Straight Bar Safety Squat Bar Straight Bar Cambered Squat Bar Close Stance Close Stance Close Stance Close Stance Straight Bar Straight Bar Close Grip Close Grip Straight Bar Day 3 Box Squat Deadlift DE Legs GHR sets Rest: 1-3 minutes between Good Morning DB Row Incline Sit Up Day 4 3 Board Press Incline Press ME Upper Bench Dip Rest: 1-3 minutes between sets DB Row Bent Lateral Incline Sit Up Straight Bar Cambered Squat Bar Cambered Squat Bar Close Stance Close Stance Close Stance Close Stance Straight Bar Straight Bar Close Grip Close Grip Straight Bar .

Resistance Sets/Reps Hard Normal Surface Hard Normal Surface Hard Normal Surface Hard Normal Surface Concentric Only Concentric Only Concentric Only Concentric Only Below Parallel Below Parallel Below Parallel Below Parallel Chains Chains Chains Chains Chains Chains Chains Chains Chains 240 Hard Normal Surface Hard Normal Surface Hard Normal Surface Hard Normal Surface Standard Standard Standard Standard Below Parallel Below Parallel Below Parallel Below Parallel Chains Chains Chains Chains Chains 390 360 Chains Chains Chains Chains .

Recommended Notes Meal 1 2whole eggs + 4 whites 6oz white meat 1 cup oats 2 scoops UMP 1 tbsp flax 3 scoops Mass Maker 9oz white meat salad w/ dressing 1 cup rice or 1 med sweet potato 2 scoops UMP 1 tbsp flax 3 scoops Mass Maker 9oz white meat salad w/ dressing 1 cup rice or 1 med sweet potato 2 scoops UMP 1 cup cottage cheese Meal 2 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-12) 2-3(8-12) 1-3(15-30) 9*3 2-3(15-20) 2-3(15-30) 2-3(12-20) 2-3(15-30) 1-3(20-50) Meal 3 Meal 4 Meal 5 Meal 6 11*2 6-10(1-3) 3-6(15-25) 3-6(15-25) 2-3(15-20) 2-3(20-50) 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-15) 1-3(10-20) 1-3(15-30) 4 liver/4 mass per meal Super Pak Optional: creatine synergy density .

Bodyweight: Umbilicus: Arm: 202 .

Week 7 Day 1 OH Squat Good Morning ME Legs Stiff Leg Deadlift Rest: 1-3 minutes between sets GHR DB Row Incline Sit Up Day2 Bench Press Incline Press DE Upper Bench Dip Rest: 1-3 minutes between sets DB Row Bent Lateral Incline Sit Up Straight Bar Safety Squat Bar Straight Bar Cambered Squat Bar Close Stance Close Stance Close Stance Close Stance Straight Bar Straight Bar Close Grip Close Grip Straight Bar Day 3 Box Squat Deadlift DE Legs GHR sets Rest: 1-3 minutes between Good Morning DB Row Incline Sit Up Day 4 3 Board Press Incline Press ME Upper Bench Dip Rest: 1-3 minutes between sets DB Row Bent Lateral Incline Sit Up Straight Bar Cambered Squat Bar Cambered Squat Bar Close Stance Close Stance Close Stance Close Stance Straight Bar Straight Bar Close Grip Close Grip Straight Bar .

Resistance Sets/Reps Hard Normal Surface Hard Normal Surface Hard Normal Surface Hard Normal Surface Concentric Only Concentric Only Concentric Only Concentric Only Below Parallel Below Parallel Below Parallel Below Parallel Chains Chains Chains Chains Chains Chains Chains Chains Chains 200 Hard Normal Surface Hard Normal Surface Hard Normal Surface Hard Normal Surface Standard Standard Standard Standard Below Parallel Below Parallel Below Parallel Below Parallel Chains Chains Chains Chains Chains 365 300 Chains Chains Chains Chains .

Recommended Notes Meal 1 2whole eggs + 4 whites 6oz white meat 1 cup oats 2 scoops UMP 1 tbsp flax 3 scoops Mass Maker 9oz white meat salad w/ dressing 1 cup rice or 1 med sweet potato 2 scoops UMP 1 tbsp flax 3 scoops Mass Maker 9oz white meat salad w/ dressing 1 cup rice or 1 med sweet potato 2 scoops UMP 1 cup cottage cheese Meal 2 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-12) 2-3(8-12) 1-3(15-30) 9*3 2-3(15-20) 2-3(15-30) 2-3(12-20) 2-3(15-30) 1-3(20-50) Meal 3 Meal 4 Meal 5 Meal 6 10*2 6-10(1-3) 3-6(15-25) 3-6(15-25) 2-3(15-20) 2-3(20-50) 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-15) 1-3(10-20) 1-3(15-30) 4 liver/4 mass per meal Super Pak Optional: creatine synergy density .

Bodyweight: Umbilicus: Arm: 202 .

Week 8 Day 1 OH Squat Good Morning ME Legs Stiff Leg Deadlift Rest: 1-3 minutes between sets GHR DB Row Incline Sit Up Day2 Bench Press Incline Press DE Upper Bench Dip Rest: 1-3 minutes between sets DB Row Bent Lateral Incline Sit Up Straight Bar Safety Squat Bar Straight Bar Cambered Squat Bar Close Stance Close Stance Close Stance Close Stance Straight Bar Straight Bar Close Grip Close Grip Straight Bar Day 3 Box Squat Deadlift DE Legs GHR sets Rest: 1-3 minutes between Good Morning DB Row Incline Sit Up Day 4 3 Board Press Incline Press ME Upper Bench Dip Rest: 1-3 minutes between sets DB Row Bent Lateral Incline Sit Up Straight Bar Cambered Squat Bar Cambered Squat Bar Close Stance Close Stance Close Stance Close Stance Straight Bar Straight Bar Close Grip Close Grip Straight Bar .

Resistance Sets/Reps Hard Normal Surface Hard Normal Surface Hard Normal Surface Hard Normal Surface Concentric Only Concentric Only Concentric Only Concentric Only Below Parallel Below Parallel Below Parallel Below Parallel Chains Chains Chains Chains Chains Chains Chains Chains Chains 220 Hard Normal Surface Hard Normal Surface Hard Normal Surface Hard Normal Surface Standard Standard Standard Standard Below Parallel Below Parallel Below Parallel Below Parallel Chains Chains Chains Chains Chains 375 330 Chains Chains Chains Chains .

Recommended Notes Meal 1 2whole eggs + 4 whites 6oz white meat 1 cup oats 2 scoops UMP 1 tbsp flax 3 scoops Mass Maker 9oz white meat salad w/ dressing 1 cup rice or 1 med sweet potato 2 scoops UMP 1 tbsp flax 3 scoops Mass Maker 9oz white meat salad w/ dressing 1 cup rice or 1 med sweet potato 2 scoops UMP 1 cup cottage cheese Meal 2 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-12) 2-3(8-12) 1-3(15-30) 9*3 2-3(15-20) 2-3(15-30) 2-3(12-20) 2-3(15-30) 1-3(20-50) Meal 3 Meal 4 Meal 5 Meal 6 10*2 6-10(1-3) 3-6(15-25) 3-6(15-25) 2-3(15-20) 2-3(20-50) 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-15) 1-3(10-20) 1-3(15-30) 4 liver/4 mass per meal Super Pak Optional: creatine synergy density .

Bodyweight: Umbilicus: Arm: 202 .

Week 9 Day 1 OH Squat Good Morning ME Legs Stiff Leg Deadlift Rest: 1-3 minutes between sets GHR DB Row Incline Sit Up Day2 Bench Press Incline Press DE Upper Bench Dip Rest: 1-3 minutes between sets DB Row Bent Lateral Incline Sit Up Straight Bar Safety Squat Bar Straight Bar Cambered Squat Bar Close Stance Close Stance Close Stance Close Stance Straight Bar Straight Bar Close Grip Close Grip Straight Bar Day 3 Box Squat Deadlift DE Legs GHR sets Rest: 1-3 minutes between Good Morning DB Row Incline Sit Up Day 4 3 Board Press Incline Press ME Upper Bench Dip Rest: 1-3 minutes between sets DB Row Bent Lateral Incline Sit Up Straight Bar Cambered Squat Bar Cambered Squat Bar Close Stance Close Stance Close Stance Close Stance Straight Bar Straight Bar Close Grip Close Grip Straight Bar .

Resistance Sets/Reps Hard Normal Surface Hard Normal Surface Hard Normal Surface Hard Normal Surface Concentric Only Concentric Only Concentric Only Concentric Only Below Parallel Below Parallel Below Parallel Below Parallel Chains Chains Chains Chains Chains Chains Chains Chains Chains 240 Hard Normal Surface Hard Normal Surface Hard Normal Surface Hard Normal Surface Standard Standard Standard Standard Below Parallel Below Parallel Below Parallel Below Parallel Chains Chains Chains Chains Chains 390 360 Chains Chains Chains Chains .

Recommended Notes Meal 1 2whole eggs + 4 whites 6oz white meat 1 cup oats 2 scoops UMP 1 tbsp flax 3 scoops Mass Maker 9oz white meat salad w/ dressing 1 cup rice or 1 med sweet potato 2 scoops UMP 1 tbsp flax 3 scoops Mass Maker 9oz white meat salad w/ dressing 1 cup rice or 1 med sweet potato 2 scoops UMP 1 cup cottage cheese Meal 2 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-12) 2-3(8-12) 1-3(15-30) 9*3 2-3(15-20) 2-3(15-30) 2-3(12-20) 2-3(15-30) 1-3(20-50) Meal 3 Meal 4 Meal 5 Meal 6 12*2 6-10(1-3) 3-6(15-25) 3-6(15-25) 2-3(15-20) 2-3(20-50) 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-15) 1-3(10-20) 1-3(15-30) 4 liver/4 mass per meal Super Pak Optional: creatine synergy density .

Bodyweight: Umbilicus: Arm: 202 .

Week 10 Day 1 OH Squat Good Morning ME Legs Stiff Leg Deadlift Rest: 1-3 minutes between sets GHR DB Row Incline Sit Up Day2 Bench Press Incline Press DE Upper Bench Dip Rest: 1-3 minutes between sets DB Row Bent Lateral Incline Sit Up Straight Bar Safety Squat Bar Straight Bar Cambered Squat Bar Close Stance Close Stance Close Stance Close Stance Straight Bar Straight Bar Close Grip Close Grip Straight Bar Day 3 Box Squat Deadlift DE Legs GHR sets Rest: 1-3 minutes between Good Morning DB Row Incline Sit Up Day 4 3 Board Press Incline Press ME Upper Bench Dip Rest: 1-3 minutes between sets DB Row Bent Lateral Incline Sit Up Straight Bar Cambered Squat Bar Cambered Squat Bar Close Stance Close Stance Close Stance Close Stance Straight Bar Straight Bar Close Grip Close Grip Straight Bar .

Resistance Sets/Reps Hard Normal Surface Hard Normal Surface Hard Normal Surface Hard Normal Surface Concentric Only Concentric Only Concentric Only Concentric Only Below Parallel Below Parallel Below Parallel Below Parallel Chains Chains Chains Chains Chains Chains Chains Chains Chains 200 Hard Normal Surface Hard Normal Surface Hard Normal Surface Hard Normal Surface Standard Standard Standard Standard Below Parallel Below Parallel Below Parallel Below Parallel Chains Chains Chains Chains Chains 365 300 Chains Chains Chains Chains .

Recommended Notes Meal 1 2whole eggs + 4 whites 6oz white meat 1 cup oats 2 scoops UMP 1 tbsp flax 3 scoops Mass Maker 9oz white meat salad w/ dressing 1 cup rice or 1 med sweet potato 2 scoops UMP 1 tbsp flax 3 scoops Mass Maker 9oz white meat salad w/ dressing 1 cup rice or 1 med sweet potato 2 scoops UMP 1 cup cottage cheese Meal 2 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-12) 2-3(8-12) 1-3(15-30) 9*3 2-3(15-20) 2-3(15-30) 2-3(12-20) 2-3(15-30) 1-3(20-50) Meal 3 Meal 4 Meal 5 Meal 6 11*2 6-10(1-3) 3-6(15-25) 3-6(15-25) 2-3(15-20) 2-3(20-50) 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-15) 1-3(10-20) 1-3(15-30) 4 liver/4 mass per meal Super Pak Optional: creatine synergy density .

Bodyweight: Umbilicus: Arm: 202 .

Week 11 Day 1 OH Squat Good Morning ME Legs Stiff Leg Deadlift Rest: 1-3 minutes between sets GHR DB Row Incline Sit Up Day2 Bench Press Incline Press DE Upper Bench Dip Rest: 1-3 minutes between sets DB Row Bent Lateral Incline Sit Up Straight Bar Safety Squat Bar Straight Bar Cambered Squat Bar Close Stance Close Stance Close Stance Close Stance Straight Bar Straight Bar Close Grip Close Grip Straight Bar Day 3 Box Squat Deadlift DE Legs GHR sets Rest: 1-3 minutes between Good Morning DB Row Incline Sit Up Day 4 3 Board Press Incline Press ME Upper Bench Dip Rest: 1-3 minutes between sets DB Row Bent Lateral Incline Sit Up Straight Bar Cambered Squat Bar Cambered Squat Bar Close Stance Close Stance Close Stance Close Stance Straight Bar Straight Bar Close Grip Close Grip Straight Bar .

Resistance Sets/Reps Hard Normal Surface Hard Normal Surface Hard Normal Surface Hard Normal Surface Concentric Only Concentric Only Concentric Only Concentric Only Below Parallel Below Parallel Below Parallel Below Parallel Chains Chains Chains Chains Chains Chains Chains Chains Chains 220 Hard Normal Surface Hard Normal Surface Hard Normal Surface Hard Normal Surface Standard Standard Standard Standard Below Parallel Below Parallel Below Parallel Below Parallel Chains Chains Chains Chains Chains 375 330 Chains Chains Chains Chains .

Recommended Notes Meal 1 2whole eggs + 4 whites 6oz white meat 1 cup oats 2 scoops UMP 1 tbsp flax 3 scoops Mass Maker 9oz white meat salad w/ dressing 1 cup rice or 1 med sweet potato 2 scoops UMP 1 tbsp flax 3 scoops Mass Maker 9oz white meat salad w/ dressing 1 cup rice or 1 med sweet potato 2 scoops UMP 1 cup cottage cheese Meal 2 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-12) 2-3(8-12) 1-3(15-30) 9*3 2-3(15-20) 2-3(15-30) 2-3(12-20) 2-3(15-30) 1-3(20-50) Meal 3 Meal 4 Meal 5 Meal 6 10*2 6-10(1-3) 3-6(15-25) 3-6(15-25) 2-3(15-20) 2-3(20-50) 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-15) 1-3(10-20) 1-3(15-30) 4 liver/4 mass per meal Super Pak Optional: creatine synergy density .

Bodyweight: Umbilicus: Arm: 202 .

Squat 500 Bench Press 400 .

DeadLift 600 .

.

.

.

.

5 163.5 .5 490.5 218 327 381.5 138 207 241.WARM UPS OPENER 8 REPS 6 4 2 1 SQUAT 455 137 182 273 319 410 BENCH PRESS DEADLIFT 345 545 103.5 310.

Notes Observations .

Solution .

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