Paige's contest Journal
 

Okay let's get this started.

Training program will be the 6x6 program courtesy of HM:

Monday - Chest & Abs

Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.

All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.

Incline Barbell Bench Press, 6 sets x 6 reps
Flat Dumbbell Bench Press, 6 x 6
Pec Dec Flyes, 6 x 6
Hammer Strength Incline Bench Press, 6 x 6
Ab Machine Crunch, 6 x 6

Tuesday - Back & Calves

Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.

All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.

Pull Ups, 6 sets x 6 reps
Reverse Grip Rows, 6 x 6
Lat Pull Downs, 6 x 6
Pullovers, 6 x 6
Cable Low Rows, 6 x 6
Deadlifts, 6 x 6
Seated Calf Raises, 6 x 6

Wednesday - Arms & Abs

Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.

All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.

Barbell Curls, 6 sets x 6 reps
Cable Pressdowns, 6 x 6
Preacher Curls, 6 x 6
Close-Grip Bench Press, 6 x 6
Incline Hammer Curls, 6 x 6
Dips, 6 x 6
Leg Raises, 6 x 6

Thursday - Cardio Only

Perform 30-45 minutes of cardio, with a heart rate range of 130-150 bpm.

Friday - Legs & Calves

Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.

All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.

Squats, 6 sets x 6 reps
Leg Press, 6 x 6
Leg Curls, 6 x 6
Lunges, 6 x 6
Standing Calf Raises, 6 x 6

Saturday - Shoulders, Traps, & Abs

Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.

All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.

Standing Shoulder Press, 6 sets x 6 reps
Side Lateral Raises, 6 x 6
Front Raises, 6 x 6
Reverse Pec Dec (Rear Delts), 6 x 6
Shrugs, 6 x 6
Ab Machine Crunches, 6 x 6

Sunday

Off. (Don't even do cardio!)

Current gear will be none, since I'm having surgery in Feb, hopefully after surgery il start some test prop and oral winny.

I'll post my diet later today, got to get to work, my goal is lean bulk.

Before pic

Supps I'm taking

looking well good luck
are ou on an other peds ?

No man, I'm all natural outside of my supps in the picture. I'll upload my diet today.

Here is my meal plan: 2,960 cal, 296 g. Pro, 296 g. Carb, 66 g. Fat

Per meal I eat 592 cal, 59 g pro, 59 g carb, 13.2 fat.

Sample meals: 8 egg whites, 2 reg eggs, 1 PC whole wheat bread, 1 banana, 1 serving of salsa

8 oz chicken breast, 1 banana, 1 whole wheat tortilla, 1 serving salsa

8 oz chicken breast, 1/3 cup brown rice, 5.3 oz tomato, 1 serving balsamic vinaigrette, 1.1 oz avocado

1 tuna steak, 1 whole wheat tortilla, 1 apple, 2 servings avocado, 1 serving bell peppers, 1 serving salsa, 1.5 oz grapes

I eat five meals a day, my pre workout is black coffee, 1 scoop of whey, 1 piece of fruit, and then same for my post workout minus the black coffee.

all natty now or always been natty
never reall know the amounts or cals i eat
i will do m diet on an app i have then will see

I've done two cycles, sust and d-Bol from huge tom, and a test prop and winny cycle from huge tom.

I'm on schedule with my workout plan, meals have been good. I'm no longer eating past 8 at night unless it's a protein shake or cottage cheese. (I go to bed early). I'll post a during pic at the end of the week if I feel I've made any progress.

Dude, you gotta know what your I taking in as far as food and macros to really make some gains. Diet is a huge part of this game as we all know.

i know roughly but when bulking i eat as much as can and when cutting i really pay attention to macros
i alwas eat clean i get all my food direct from farms and eat good carbs and protien so i alwas think when bulking as long as food is good and has nutrients i eats it
and per day my food almost stays same so judge my body from there weather to add foods or take away foods i think its good to count but i liketo listen to my body also

I pretty much do the same when bulking also, after you weigh out your food for so long you get pretty good at eyeballing it! It takes up a lot of time, I'm jealous of Jay Cutler, someone just prepares his meals for him.

well my misses really sorts most my stuff for me all i do is re heat or eat cold

Here's an update with me, diet is on point, training has been good. I'm hitting chest and abs today. Still taking all the same supps, no gear. I've been following the 6x6 workout from HM but I will began to switch out exercises keeping on the same split. I'll post my workout today.

Okay, I hit flat bench, hammer incline press, cable flies, kettle bell push ups all for the 6x6 rep and rest scheme, then for abs I did ball crunches, leg lifts, and hanging leg raises all super setting with high reps.

Here's an update, I had a rough week training, missed a couple days. Hopefully I can get in the gym today, if not I may just do cardio and some plyometrics. I'll see about posting a progress pic but I'm not making much progress since I'm not taking anything. Gains come slow when your not "supplementing". I may be down for 6 weeks also after my knee surgery so I might be out of this contest. I'm still going to try to train upper body though.

keep going mate my leg workout so light its just trying to hold on to my ever shrinking legs
i will also be makeing no gains on legs but still got to do what you can
no need to pull out not like you have anything to lose

Back on track this week with chest on Monday, back yesterday, took today off and I'll be hitting arms tomorrow!

thats good mate
keep head up

Surgery complete, microfracture on my knee, non weight bearing for 6 weeks looking at a 4-5 month recovery time. Here's my progress pic! Haha

good luck with knee
out of interest will you be taking anything to speed things up recovery wise
ie growth hormone or peptides

No, I wish. Hgh would be ideal but it's so expensive!

im feeling that
thinking of hitting some peptides when come off one for knee and two for helping keep any muscle while recovering
but with hcg that could be quite few pins per day but suppose only sub q

I'm back to the gym insight of my knee surgey. Obviously just doing upper body. I'm looking at a 6 month recovery for my leg. Here's a current pic.

Keep going man, I am happy that you are back in them gym.