Superdrol + Mass trauma test

Na początku chcę podziekowac użytkownikowi X-pomp za sponsorowanie testu. Na chwile obecną mam tylko Superdrola, w trakcie ma dojśc MassTrauma i coś na wątrobę.

Dane testera:

wiek 24
waga 85-86
Obwody:
klatka ok 110
udo ok 64
łydka ok 39,5
biceps ok 40
barki ok 130







Wyniki siłowe:

Wyciskanie sztangi leżąc ok 120 kg
Martwy ciąg 200 kg
Siady 160 kg

Dawkowanie



1 week- 10mg ed
3-4 week - 20 mg






Trening:

MDS

DAY 1. Chest & Biceps
DAY 2. Lower body
DAY 3. Off
DAY 4. Back & Triceps
DAY 5. Off
DAY 6. Shoulders
DAY 7. OFF


Day 1. Chest & Biceps

HEAVY LIFTS
A1. Dumbbell bench press
Week 1: 4 x 6
Week 2: 3 x 6, 1 x 4
Week 3: 2 x 6, 2 x 4
Week 4: 4 x 8-10

A2. Standing barbell curl
Week 1: 4 x 6
Week 2: 3 x 6, 1 x 4
Week 3: 2 x 6, 2 x 4
Week 4: 4 x 8-10
• Go back and forth between A1 and A2. There is 120 seconds
between both exercises

MECHANICAL DROP CHEST COMPOUND
B1. High incline Barbel press (second adjustable pin on bench)
8-10 reps
B2. Low incline BB press (first adjustable pin on bench)
same weight; as many reps as you can
B3. Flat BB press
same weight; as many reps as you can
Week 1: 3 sets
Week 2: 4 sets
Week 3: 5 sets
Week 4: only do B1 (4 sets)
• There is no rest between B1, B2 and B3. Rest 120 seconds after
you completed B3

MECHANICAL DROP SET BICEPS
C1. Steep angle preacher curl
8-10 reps
C2. 45 degrees preacher curl
same weight; as man reps as you can
C3. Standing barbell curl
same weight; as man reps as you can
Week 1: 3 sets
Week 2: 4 sets
Week 3: 5 sets
Week 4: only do C1 (4 sets)
• There is no rest between C1, C2 and C3. Rest 120 seconds after
you completed C3

MECHANICAL DROP CHEST ISOLATION
D1. High incline db flies (second adjustable pin on bench)
8-10 reps
D2. Low incline db flies (first adjustable pin on bench)
same weight; as many reps as you can
D3. Flat db flies
same weight; as many reps as you can
Week 1: 3 sets
Week 2: 4 sets
Week 3: 5 sets
Week 4: only do D1 (4 sets)
• There is no rest between D1, D2 and D3. Rest 120 seconds after
you completed D3

Day 2. Lower body

HEAVY LIFTS
A1. Back squat
Week 1: 4 x 6
Week 2: 3 x 6, 1 x 4
Week 3: 2 x 6, 2 x 4
Week 4: 4 x 8-10

A2. Leg curl
Week 1: 4 x 6
Week 2: 3 x 6, 1 x 4
Week 3: 2 x 6, 2 x 4
Week 4: 4 x 8-10
• Go back and forth between A1 and A2. There is 120 seconds
between both exercises

MECHANICAL DROP BARBELL LIFT
B1. Snatch-grip deadlift
8-10 reps
B2. Romanian deadlift
same weight; as many reps as you can
B3. Sumo deadlift
same weight; as many reps as you can
Week 1: 3 sets
Week 2: 4 sets
Week 3: 5 sets
Week 4: only do B1 (4 sets)
• There is no rest between B1, B2 and B3. Rest 120 seconds after
you completed B3

MECHANICAL DROP DUMBBELLS LIFT
C1. Short-step lunges
8-10 reps
C2. Long step lunges
same weight; as many reps as you can
C3. DB squat
same weight; as many reps as you can
Week 1: 3 sets
Week 2: 4 sets
Week 3: 5 sets
Week 4: only do C1 (4 sets)
• There is no rest between C1, C2 and C3. Rest 120 seconds after
you completed C3

Day 4. Back & Triceps

HEAVY LIFTS
A1. 1-arm DB rowing
Week 1: 4 x 6
Week 2: 3 x 6, 1 x 4
Week 3: 2 x 6, 2 x 4
Week 4: 4 x 8-10
A2. ½ bench press in power rack
Week 1: 4 x 6
Week 2: 3 x 6, 1 x 4
Week 3: 2 x 6, 2 x 4
Week 4: 4 x 8-10
• Go back and forth between A1 and A2. There is 120 seconds
between both exercises

MECHANICAL DROP BACK VERTICAL
B1. Wide-grip lat pulldown (palms away from you)
8-10 reps
B2. Medium-grip pulldown (palms away from you)
same weight; as many reps as you can
B3. Close-grip pulldown (palms toward you)
same weight; as many reps as you can
Week 1: 3 sets
Week 2: 4 sets
Week 3: 5 sets
Week 4: only do B1 (4 sets)
• There is no rest between B1, B2 and B3. Rest 120 seconds after
you completed B3

MECHANICAL DROP TRICEPS
C1. Super close-grip bench (8'')
8-10 reps
C2. Close-grip bench (14'')
same weight; as many reps as you can
C3. Normal grip bench (22-24'')
same weight; as many reps as you can
Week 1: 3 sets
Week 2: 4 sets
Week 3: 5 sets
Week 4: only do C1 (4 sets)
• There is no rest between C1, C2 and C3. Rest 120 seconds after
you completed C3

MECHANICAL DROP BACK HORIZONTAL

D1. Bent over barbell rowing torso parallel to the floor
8-10 reps
D2. Bent over barbell rowing torso 45 degrees
same weight; as many reps as you can
D3. Bent over barbell rowing slight cheat
same weight; as many reps as you can
Week 1: 3 sets
Week 2: 4 sets
Week 3: 5 sets
Week 4: only do D1 (4 sets)
• There is no rest between D1, D2 and D3. Rest 120 seconds after
you completed D3

Day 6. Shoulders

HEAVY LIFTS
A1. Seated DB press
Week 1: 4 x 6
Week 2: 3 x 6, 1 x 4
Week 3: 2 x 6, 2 x 4
Week 4: 4 x 8-10
A2. barbell shrugs
Week 1: 4 x 6
Week 2: 3 x 6, 1 x 4
Week 3: 2 x 6, 2 x 4
Week 4: 4 x 8-10
• Go back and forth between A1 and A2. There is 120 seconds
between both exercises

MECHANICAL DROP SHOULDERS COMPOUND

B1. High pull
same weight; as many reps as you can
B2. Face pull
same weight; as many reps as you can
Week 1: 3 sets
Week 2: 4 sets
Week 3: 5 sets
Week 4: only do B1 (4 sets)
• There is no rest between B1, B2. Rest 120 seconds after
you completed B2

MECHANICAL DROP TRAPS
C1. Barbell upright rowing
8-10 reps
C2. Barbell shrugs (hold 3 seconds at the top of each rep)
same weight; as many reps as you can
C3. Cheated barbell shrugs (hold 3 seconds at the top of each rep, use a
slight leg kick)
same weight; as many reps as you can
Week 1: 3 sets
Week 2: 4 sets
Week 3: 5 sets
Week 4: only do C1 (4 sets)
• There is no rest between C1, C2 and C3. Rest 120 seconds after
you completed C3

MECHANICAL DROP SHOULDERS ISOLATION
D1. Seated lateral raise
8-10 reps
D2. Seated front raise
same weight; as many reps as you can
D3. Bent over laterals
same weight; as many reps as you can
Week 1: 3 sets
Week 2: 4 sets
Week 3: 5 sets
Week 4: only do B1 (4 sets)
• There is no rest between D1, D2 and D3. Rest 120 seconds after
you completed D3


Zmieniony przez - canecorso w dniu 2012-05-07 11:50:31

biorąc pod uwagę że robiłeś mase mięśniową to po samej diecie i treningu nie jeden miał by lepsze efekty i myślę że albo ty ostro dałeś dupy albo te PH to jedna wielka kupa

PIerwszy trening za mną:


Day 1. Chest & Biceps

HEAVY LIFTS

1.A1. Dumbbell bench press
Week 1: 4 x 6
30x6-35x6-38x6-38x6

A2. Standing barbell curl
Week 1: 4 x 8
18x8-28x8-33x8-33x8


MECHANICAL DROP CHEST COMPOUND
2.B1. High incline Barbel press (second adjustable pin on bench)
8-10 reps
10-10-10
B2. Low incline BB press (first adjustable pin on bench)
same weight; as many reps as you can
8-7-6
B3. Flat BB press
same weight; as many reps as you can
6-6-6
• There is no rest between B1, B2 and B3. Rest 120 seconds after
you completed B3

3.MECHANICAL DROP SET BICEPS
C1. Steep angle preacher curl
8-10 reps
20-25-25
C2. 45 degrees preacher curl
same weight; as man reps as you can
10-6-5
C3. Standing barbell curl
same weight; as man reps as you can
10-9-7
• There is no rest between C1, C2 and C3. Rest 120 seconds after
you completed C3

4.MECHANICAL DROP CHEST ISOLATION
D1. High incline db flies (second adjustable pin on bench)
8-10 reps
10rep
D2. Low incline db flies (first adjustable pin on bench)
same weight; as many reps as you can
15rep
D3. Flat db flies
same weight; as many reps as you can
15rep
Week 1: 3 sets
12kg-15kg-15kg
• There is no rest between D1, D2 and D3. Rest 120 seconds after
you completed D3

Film lączony

No to śledzimy

Zmieniony przez - Mateo242 w dniu 2012-05-07 12:18:37

j/w trzeba włączyć powiadomki
Ile łącznie bedzie trwał cały test? Pierwszy Twój kontakt z ph/saa ?

jaki cel ? Micha na dużym dodatnim czy jak to bedzie wygladać bo trening opisany itd ale nic o diecie, chyba ze nie widze ;P

powodzonka

muzzy- pierwszy kontakt z ph z saa nie było nic
Who Iam- faktycznie nie dodałem.
Cel oczywiście masa- bo jej mało.
Co do rozkładu makro to bedzie

Paka w drodze wiec pewnie na dniach dostaniesz No i ciekawie sie zapowiada Pzdr

X-pomp- super, tez jestem ciekaw;)
NIezdązyłem edytować:

muzzy- pierwszy kontakt z ph z saa nie było nic
Who Iam- faktycznie nie dodałem.

niepisałem róznież o prozdrowotnych tj
hepaplus 1-2 kasy dziennie
czosnek 1 kaps
o3 - 5 gr dziennie
wiataminy - 1 kaps

Cel oczywiście masa- bo jej mało.
Co do rozkładu makro to bedzie

B-2,6 zwirzece
T-1-1,2
W-ok 6 gr

kolejnośc posiłków bedzie sie zmianiac bo pracuję z systemie 3 zmian.

Ogólnie to podczas tego tygodni a- 2 zm:

1. placki owsiane 100 gr owsianych + 4 jaja+ 20 gr wpc + 15 gr słonecznika + 5 gr oliwy + owoc

10 gr bcaa + 10 gr izolatu
trening
45 carbo + 30 gr wpc + 10 gr bcaa

2.ryż 100 gr + 120 gr cycka/wołowiny + 5 gr amin + warzywa

3. jaki sam jak 2 +5 gr amin

4.placek 70 gr owsianych + 4 jaja + słonecznik + oliwa + 5 gr amin

5.j.w.+ owoc

6. 3 jaja + 150 ser + warzywa + oliwa 10 gr + 5 gr amin


Zmieniony przez - canecorso w dniu 2012-05-07 13:14:01

.

. Jesz tylko 240 g miesa?? na chłopa 86 kg..
Jajka ok proch ok ale jakoś tego mało. Ale skoro to na Ciebie działa

Zmieniony przez - oki-22 w dniu 2012-05-07 16:42:38

Zmieniony przez - oki-22 w dniu 2012-05-07 16:45:36

trening trochę wczesnie lepiej daj go popołudniu