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  1. #1
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    worked for me, maybe work for u






    Hi guys,


    I would like to share my program to quick success with you. I started max-ot three weeks ago and have had phenomenal gains. And for the people looking for a program i will outline exactly what i did so that they can also try and hopefully gain as well as i did.

    In the past three weeks i have lost a considerble amount of fat due to a cutting diet and eca, and ahve stayed at relatively the same weight due to the muscle gains. My squat has gone from 175 to 200, my dead lifting from 185 to 245, my clean and press gone from 105-125, my bb rows gone from 105-155. And i have gained an obvious amount of muscle. Its no secret but this is for newbs like me who are stubborn and love their isoloation moves. I removed all isolation moves but 4sets of a flies and 4sets of cursl a week. I kept my protien at about 160-200grms perday and watched my carbs/fat.

    my program looks like:

    monday chest/biceps:
    db incline press: 3sets 4-6reps
    bb flat bench: 3set 4-6reps
    fly machine: 1sets 6-8reps
    dips: 2sets 4-6 reps (weighted)
    close grip bb curl: 2sets 4-6reps
    hammer curls: 2sets 4-6reps

    tuesday legs:
    squats atg - 3sets 4-6reps
    leg press - 3sets 4-6 reps
    SLDL - 3sets 4-6reps
    Standign Calf rasies - 2sets 6-8reps
    seated calf raises - 2sets 6-reps

    wednesday - off

    thursday - back/traps
    Pull downs - 3sets 4-6reps
    BB row - 3sets 4-6reps
    Dead lift - 3sets 4-6reps
    upright rows -3sets 6-8reps
    shrugs -2sets 6-8reps

    Friday - shoulders/tris:
    Clean and press - 3sets 4-6reps
    DB press - 3sets 4-6 reps
    side delt raises - 1set 8reps
    rear flies - 2sets 8reps
    close grip bench - 3sets 4-6reps
    dips weighted - 3sets 4-6reps.

    THis worked amazing for me keeping my diet sparkling.

    All gains poundage where on the 4-6rep range nto my 1max.

  2. #2
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    Quote Originally Posted by 5abi
    Hi guys,


    I would like to share my program to quick success with you. I started max-ot three weeks ago and have had phenomenal gains. And for the people looking for a program i will outline exactly what i did so that they can also try and hopefully gain as well as i did.

    In the past three weeks i have lost a considerble amount of fat due to a cutting diet and eca, and ahve stayed at relatively the same weight due to the muscle gains. My squat has gone from 175 to 200, my dead lifting from 185 to 245, my clean and press gone from 105-125, my bb rows gone from 105-155. And i have gained an obvious amount of muscle. Its no secret but this is for newbs like me who are stubborn and love their isoloation moves. I removed all isolation moves but 4sets of a flies and 4sets of cursl a week. I kept my protien at about 160-200grms perday and watched my carbs/fat.

    my program looks like:

    monday chest/biceps:
    db incline press: 3sets 4-6reps
    bb flat bench: 3set 4-6reps
    fly machine: 1sets 6-8reps
    dips: 2sets 4-6 reps (weighted)
    close grip bb curl: 2sets 4-6reps
    hammer curls: 2sets 4-6reps

    tuesday legs:
    squats atg - 3sets 4-6reps
    leg press - 3sets 4-6 reps
    SLDL - 3sets 4-6reps
    Standign Calf rasies - 2sets 6-8reps
    seated calf raises - 2sets 6-reps

    wednesday - off

    thursday - back/traps
    Pull downs - 3sets 4-6reps
    BB row - 3sets 4-6reps
    Dead lift - 3sets 4-6reps
    upright rows -3sets 6-8reps
    shrugs -2sets 6-8reps

    Friday - shoulders/tris:
    Clean and press - 3sets 4-6reps
    DB press - 3sets 4-6 reps
    side delt raises - 1set 8reps
    rear flies - 2sets 8reps
    close grip bench - 3sets 4-6reps
    dips weighted - 3sets 4-6reps.

    THis worked amazing for me keeping my diet sparkling.

    All gains poundage where on the 4-6rep range nto my 1max.
    C
    I highly recommend all IronMagLabs supplements!
    www.ironmaglabs.com

  3. #3
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    c?

  4. #4
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    Richie1888's Avatar


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    mate is that not just Max OT?
    When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

  5. #5
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    yah man it is.

    I just pointed exactly what i did, and how it worked for me. Im a newb tryna help newbs out.

  6. #6
    SHRUG LIKE YOU MEAN IT
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    Gazhole's Avatar


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    Quote Originally Posted by 5abi
    c?
    It's a grade.
    http://www.getlifting.info

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  7. #7
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    Valias's Avatar


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    Way to shut the new guy down. :<

  8. #8
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    Richie1888's Avatar


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    Quote Originally Posted by Valias
    Way to shut the new guy down. :<
    well he didnt get the worst ever posted routine which ive seen forman give out a few times
    When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

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