Rugby88
I have Ep1c Calendar kunce
In the new year who is willing to do my new - 30 day reverse detox, get fuarrrkin massive program with me?
Per day -
- GOMAD - Gallon of milk a day (Around 2600 cal, Whole Milk, 125-130 odd grams of protein)
- EAKOSAD - Eat a kilo of steak a day (Around 1700 cal, Based off a Rump Steak, 300g odd Protein)
- Mega get massive protein shake after training -
* 400ml Milk (Can come out of your Gallon)
* 3 Scoops of Protein (of your choice)
* 2 HUGE spoonfuls of Peanut Butter
* Banana (1-2)
* Spoonful of Honey
* 2 large Scoops of Ice cream
- 3 Tablespoons of MCT oil, Almond oil - some form of oil of your choice
- You can "Cheat" as much as you want
- With your steak you can have veggies, rice, pasta, salad, sweet potato, potato - this is upto you and how many cals you want to get upto
- Main goals are 2 have the 1kg of steak per day and gallon of milk
I am currently working on a program - but thinking a mix of 5x5 W/ Bodybuilding High Rep style training in the off days - prob 5-6 days per week. (Please see below for example)
Plus a supplement stack - need to work this out - maybe get one of the Forum Sponsors behind this and supply a "stack" at a discounted price - @Bulk Nutrients ; @JUST.BLAISE ;
Sign up for dem results.....
Example Training -
Monday -
Squat
Barbell row
5x5 - ramping up (last set will = the friday before triple)
hyper extensions
ARMS
Abs
2-4 x 10-15
Tuesday -
Bench Accessories/Triceps -
Incline Bench
Flat HS
Flys
High rep D-B bench – 4-5 x 15-20
Face pulls – 4-5 x 15-20
Push Ups – 4-5 x 15-20
Random Tricep work
Wednesday -
Squat - 4 x 5 - Same weight as Monday
Mil press - 4 x 5 - ramping
Deadlift - 4 x 5 - ramping
Hyper extensions
Sit sups - 2-4 x 10-15
Thursday -
Back Accessories/Biceps -
V-bar pulldown – 3-4 x 6-8
Hammer strength row – 2-3 x 6-8
Lat Pulldown – 2-3 x 10-15
Random Bicep work
Saturday -
Squads - 4 x 5, 1 x 3, 1 x 8
Bench - 4 x 5, 1 x 3, 1 x 8
Barbell row - 4 x 5, 1 x 3, 1 x 8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Dips - 3 x 8
Sunday -
Shoulder Accessories/Arms -
Mil Press – 3 x 10-15
Lateral raise – 3 x 10-15
Front raise – 3 x 10-15
Arms
Per day -
- GOMAD - Gallon of milk a day (Around 2600 cal, Whole Milk, 125-130 odd grams of protein)
- EAKOSAD - Eat a kilo of steak a day (Around 1700 cal, Based off a Rump Steak, 300g odd Protein)
- Mega get massive protein shake after training -
* 400ml Milk (Can come out of your Gallon)
* 3 Scoops of Protein (of your choice)
* 2 HUGE spoonfuls of Peanut Butter
* Banana (1-2)
* Spoonful of Honey
* 2 large Scoops of Ice cream
- 3 Tablespoons of MCT oil, Almond oil - some form of oil of your choice
- You can "Cheat" as much as you want
- With your steak you can have veggies, rice, pasta, salad, sweet potato, potato - this is upto you and how many cals you want to get upto
- Main goals are 2 have the 1kg of steak per day and gallon of milk
I am currently working on a program - but thinking a mix of 5x5 W/ Bodybuilding High Rep style training in the off days - prob 5-6 days per week. (Please see below for example)
Plus a supplement stack - need to work this out - maybe get one of the Forum Sponsors behind this and supply a "stack" at a discounted price - @Bulk Nutrients ; @JUST.BLAISE ;
Sign up for dem results.....
Example Training -
Monday -
Squat
Barbell row
5x5 - ramping up (last set will = the friday before triple)
hyper extensions
ARMS
Abs
2-4 x 10-15
Tuesday -
Bench Accessories/Triceps -
Incline Bench
Flat HS
Flys
High rep D-B bench – 4-5 x 15-20
Face pulls – 4-5 x 15-20
Push Ups – 4-5 x 15-20
Random Tricep work
Wednesday -
Squat - 4 x 5 - Same weight as Monday
Mil press - 4 x 5 - ramping
Deadlift - 4 x 5 - ramping
Hyper extensions
Sit sups - 2-4 x 10-15
Thursday -
Back Accessories/Biceps -
V-bar pulldown – 3-4 x 6-8
Hammer strength row – 2-3 x 6-8
Lat Pulldown – 2-3 x 10-15
Random Bicep work
Saturday -
Squads - 4 x 5, 1 x 3, 1 x 8
Bench - 4 x 5, 1 x 3, 1 x 8
Barbell row - 4 x 5, 1 x 3, 1 x 8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Dips - 3 x 8
Sunday -
Shoulder Accessories/Arms -
Mil Press – 3 x 10-15
Lateral raise – 3 x 10-15
Front raise – 3 x 10-15
Arms
