While at work, I would drink it with Crystal Lite Lemonade which has very little sodium. 2 The body recovers in a short time, and when you stop taking them your steroid levels may drop or even become more inactive in future. The judging is arbitrary and for the most part, based on who is the biggest of the bunch. And that, is the very reason so many people decide to do it. If your body fat is higher, you should lose some fat first, before starting a prep plan. Most bodybuilders use this steroid cycle in preparation for a show, but some individuals use it to increase strength or speed or muscle mass. Wayne, for general advice, posing assistance and for letting me make fun of his age. Proviron 25 mg Dragon Pharma $78.00 Steroid cycles are necessary for achieving peak performance and muscular growth in a short period of time, but they are not always simple. 240 calories, 20g protein, 22g carbs, 8g fat ; 4 oz skinless,. Public Group. As far as stims like Clenbuterol youd be surprised how many pros stopped using it. Apr 3, 2009. Ultimately it comes down to what you like, what you best respond to, and how willing you are to push the dosages. I judge my diet based on how I look in the mirror. Of course, thats a personal choice. Its genetics combined with smart training and a good work ethic. Let's go Again, sharp, solid muscle and nothing but. You might look less full. Your goal will still be to get stronger and faster while working each muscle fiber. Last show started around same but appears leaner this time. I asked him what he did to prepare for a contest. GP Mast 200 mg Geneza Pharmaceuticals $87.00 Last week I discussed a little about my strategy to get ready for this show. Volume training focuses on the smaller Type-I fibers that give your muscles a harder, more defined look. At 6 weeks out adding in: Inj winnie 35mcg e o d gowing up as we get closer to comp. Seems to work well for them. My name is Karen Sessions and I am a life-time natural female bodybuilder, multi-certified fitness instructor, author, specialist in performance nutrition, and a success coach. Create your own prominent multi-vendor marketplace website. One over 50 contestant entered the overall show and placed! If you want to do well in a bodybuilding competition, you should expect to do nothing less. So just go out there and have fun. The first factor is what the individual wants to accomplish with the steroid cycle. The actual routine will have nothing to do with the placing, but all that tensing and flexing brings of striations and vascularity. A bottle of D-Bal costs $59. Steroid use stimulates protein synthesis dramatically, allowing the body to produce more androgen receptors over time. The competition and placings all occur during pre-judging. For those of you who haven't read my articles concerning HIT and Volume Training here are some definitions that will serve to make you understand my approach: HIT focuses more on the larger Type II-b fibers that give your muscles a more voluminous appearance. Cloudflare Ray ID: 7a12a4455cb035f1 Athletes should keep their body fat in a range that will allow for a prep period of no longer than 12 to 16 weeks. To successfully build muscle, single or several anabolic steroids can be used; however, it is vital to understand the synergistic effect induced by multiple medicines taken simultaneously in a cycle. User: cutting cycle results, cutting cycle competition, title: new member, about: cutting. This contest prep cardio format works in conjunction with the carb-cycling format above. foro perfil del usuario > perfil pgina. This happens relatively quickly. here's an example of a common pre-contest cutting cycle: trenbolone acetate - 100 mg everyday; testosterone propionate - 100 mg everyday. It was amazing how good these guys looked. The easiest way to arrange an advanced cycle is to use short or moderately lengthy cycles, enabling the bodys natural testosterone production to recover between injections (4-6 weeks). And they tend to backfire as much often as they hit. If you need more guidance on how to diet, train, and do your contest prep, see my FREE Contest Prep Crash Course below. Then again, if you dont, youre not ready to step out on stage. This website is using a security service to protect itself from online attacks. Doing both in this manner burns the candle at both ends rather than eating up all your resources. No one can answer that but you. Copyright 2012 - 2022 Evolutionary.org. Trenbolone 100 mg Dragon Pharma $62.00 Day type : day of the week type : cutting difficulty : advanced. Theres no hiding. Female bodybuilding competition diet, 12 week contest prep diet. I'm 16 weeks out from my first (non natty) show and wanting to get some advice on prep cycles. This allows you to get the most out of each without crashing and burning. MAX PATH The Apex max path helps you build muscle mass the safe way. They will all kick the results up a notch with no bloating and possible increased fat loss. I teach people Just Like You how to transform their bodies, get in shape, build muscle, lose fat and compete in Bodybuilding, Physique, and Figure Competitions. Accutane Dragon Pharma My goal is to walk on stage in the 2% range. Advanced users may also choose to perform steroid cycles that include a variety of mixes and stacks in order to profit from pharmacological properties that are unique to certain steroids. Get good rest every night - 8 hours minimum. However, you have to be strict and dedicated to all 3 in order to get the body transformation job done. Click Here For A Printable Log Of Workout 1 Week 3. Carb loading, carb cutting, salt loading, diureticsits all been tried before. 12 weeks out and changes are coming! Week one will consist of three supersets of 15 repetitions on my four different workouts. All rights reserved. Your off-season training is heavy training in the 8-10 rep range. hormone Halobol 5 mg (50 tabs) Ive competed in the past. He was one of the first in the 1990s to write about bodybuilding. Read on for the details. There are several actions that could trigger this block including submitting a certain word or phrase, a SQL command or malformed data. Please include what you were doing when this page came up and the Cloudflare Ray ID found at the bottom of this page. After all, youre just posing. Enter your email addy and click the "Subscribe" button. I am going to share with you my 12 week contest prep for the NPC Gold's Gym Treasure Valley Bodybuilding, Fitness & Figure Championships! 40% Fat. Often, this timeline is longer. I am a very competitive person and because of that I want everyone I'm competing against to look their best. I remember speaking with old time champ Zabo Kosewski who won hundreds of contests in the 1960s. Your email address will not be published. I did this to keep my metabolism elevated throughout the day as well as preserve some time in the evenings for family time. Due to the fact that I kept off the majority of fat this off-season I was able to take a more leisurely approach to the cardiovascular conditioning. Depending on how the steroids are used, this can range from relatively small changes to development of extreme masculine traits. Stacking one steroid with another to produce a synergistic effect is commonly referred to as steroid cycling. The users goals and tolerance to anabolic steroids or pharmaceutical drugs dictate the length of a cycle. There was clear suppression of IGF-1 protein levels in the treated obese subjects with insulin-resistant levels indicating the existence of IGF-1 receptor signalling, 12 week testosterone and winstrol cycle. Up until now I have handled cycles but has gotten to point were could use advice. Increased lean muscle mass: Anadrol can help you gain general strength, whereas Nolvadex and T3 Cytomel can help you avoid muscle loss when dieting/cutting calories. Test Prop 100mg ED week 1-8. Are There Any Trenbolone Side Effects, cutting cycle calorie calculator. The last time I competed I started at 240 and ended up at 185. 23 2016 . Entering a Bodybuilding Contest? Its something youll never forget. My name is Keith Gmirkin and I will be competing in 12 weeks at the First NPC competition in Boise, Idaho on April 8th. NPC Pre Contest Strategy. The level is so much higher today. EQ 400mg/week 1-12. Because the reality is, the more you use, the more results youre going to get. Is it worth it? Test Propionate Previous anabolic use: have cycled test before, as well as plenty of oral, sarm, and PH cycles. 16 week bodybuilding pre-contest prep steroid cycle Giving exact dosages would be futile. Each steroid cycle serves a distinct purpose. I will use a 1-1-1 cadence with no hold at the top, constant time under tension. Its the very epitome of being well, literally, a poser! Click here for a printable log of Monday. Gains are often due to water retention, and youll lose more than half your gains after ceasing. A that whiteboy from the yard. Get my FREE Contest Prep Crash Course and challenge yourself. It may be hard to get use to this side effect as it only appears after a couple of weeks, 12 week bulking steroid cycle. You can see that there are no heavy exercises and each exercise is . Search for: I've ran, tren, npp, hgh, primo, mast, winny, var, halo for contest preps. Otherwise, youll lose a good bit of muscle during the prep process. Shared by : fouriedj. Competition prep 12 week out. I will use a 2-2-2 cadence with no hold at the top, constant time under tension. Boneless skinless chicken breast; 6 ounces yam; salad ; meal 4: 8 oz. The Cutting Stack from Crazy Bulk combines the supplements Clenbutrol, Anvarol, Winsol, and Testo-Max to help you achieve a lean yet defined physique. Thanks to Darrell for showing up each and every workout and for keeping me motivated (even though I kick his ass all over the place). }. Androx 400mg/ml x 10 amps Click Here For A Printable Log Of Workout 2: Week 3. 12 week cycle of test prop w/ last 6 weeks incorporating winstrol also will be taking b-5. Strengthen every muscle while blasting fat with targeted routines. The week before the competition, the men's diet consisted of 2015 1060 kcalories; 169 94 gm of protein (33.5% of kcal), 243 121 gm of carbohydrates (48% of kcal), and 40 51 gm of fat (18% of kcal). What I lack in size I will have to make up for with superior conditioning. This is what a 12 week contest prep cycle looks like from a well known coach in the bodybuilding industry. The LBM will fluctuate a lot in the cutting phase as your water drops with the increased ratio of protein coming in to your system. They found that even if testosterone was given regularly, the human body could only store a limited amount of it. So why do it? Just cut out the crap and cut calories.. It can be used by beginner, intermediate, and advanced weightlifters, as it provides programming for multiple lifter classifications. Clen at a low dose probably 2 or 3 days on 2 off and up the dose if need be. Some individuals may also choose to use aromatase inhibitors such as Letrozole while on these steroids in order to avoid estrogen conversion.Some individuals may choose to use a deca-durabolin steroid such as Deca Durabolin from their 12 week steroid cycle. May 31, 2022 . To get faster results, the first phase of an advanced cycle would frequently consist of multiple unique types of steroids. 12 weeks to a competition body training plan. thirty At first I was bummed that I finished 6th. Not too shabby for two weeks prep, eh? All Rights Reserved, Difference Between a Contest and Weight Loss Diet, Developed Shoulders for a Polished Physique, Bodybuilding, Fitness, and Success Quotes, Weeks #1 -#2 3 times a week for 20 minutes, Weeks #3 #4 3 times a week for 25 minutes, Weeks #5 #6 4 times a week for 25 minutes, Weeks #7 #8 4 times a week for 30 minutes, Weeks #9 #10 5 times a week for 30 minutes, Weeks #11 #12 5 times a week for 40 minutes. My B.F.% is down from7.9% to 7.1% while I gained 3lbs. This is due mostly to the fact that I lost little to no strength throughout my dieting and contest preparation. By Presser in forum Bodybuilding Steroid & Training Articles, By franj in forum Weight Lifting & Gym Workouts Forum, By finephysique in forum MuscleChemistry Discussion, By ultraBev in forum Weight Lifting & Gym Workouts Forum, Offshore Hosting With 6 Months Advertising, AnabolicSteroidForum.com Pre contest Preperation Steroid Cycle, NPC & IFBB -Contest Dates & Results - Photos & Video. You'll reach a certain level and stay there, 12 week contest prep diet. This worked excellent for two reasons: 1) I got to spend some time with my family and 2) I wasn't all wound up in the evening before I went to bed. Nandrolone Decanoate 100 mg BM Pharmaceuticals $25.00 This article will go through my diet, cardiovascular training, weight training and supplements and will give you some visual proof of how my methods worked for me. Tren will transform your body in a matter of months if youre eating and training right. = Youll just mess it all up. How right he was. There are other steroid cycles that provide both physical and pharmacological benefits, such as anti-estrogenic properties and fat-burning abilities. I love bodybuilding because of the amount of self-discipline you acquire just by forcing yourself to the extreme. Click to reveal Click Here For A Printable Log Of Workout 4: Week 1. Iran Hormone You will receive a link to create a new password via email. Stronger than the old formula Extremely safe and legal Helps you get a great recovery Youll see good results within just 30 days, cutting cycle in cnc. Pyramid users believe the method gives. 12 weeks out pre contest cycle Cart Sign in IGF-1 Lr3 Biohacking Guide Pay With Venmo Or Cash App (SAVE) 15% MuscleChemistry Forums Anti-E - Anti-P Peptides Sarm Sciences NOOTROPICS Hair Care Vitamins Express Shipping T-shirt New Products For February Aqua-Clo $45.00 Buy Now Anti-P $59.00 Buy Now Nolva-Bloat $45.00 Buy Now Aqua-Dex $50.00 Buy Now Contest prep cycle will be as follows: -Dbol kickstart 30mg 1-6 -600mg Test Cyp/wk. 185.178.192.19 I will add x-reps on the last set of each movement. Well, theres just isnt anything else in bodybuilding that puts it all on the line like going up against the best of the best. So there it is. I Can Help You With Your Figure Prep. The one week diet plan included in this guide can be sued over the entire 12-week training cycle provided to support fat loss and gains in lean body mass. You will sweat and you will cramp unless you are in condition. Low Testosterone Drostanlone Propionate 60mg Click Here For A Printable Log Of Workout 2: Week 3. Five one-hour long medium intensity sessions. One thing, I did work in ProLab Pure Whey and Dymatize IsoWhey in for the first protein drink of the day. After that, its all luck of the draw. Do you want to improve your overall health, learn more about nutrition and. Just as with cutting, there are 3 main factors of a proper bulking cycle: the workouts, the diet. 40 grams of fat. The drugs aren't as important as the nutrition and cardio to achieve peak conditioning. 6. The steroids used in this cycle are designed to improve your bodys capabilities in two important areas: This steroid cycle can deliver some more exceptional benefits. I practiced my butt off and had no problem holding poses or measuring my breath. The introduction of steroid cycling undermined the age-old adage less is more. Protein synthesis causes androgen receptors to grow larger than normal. 12 week contest prep cycle female 12 week contest prep cycle female. There is so much about it that is wrong on every level. My food will consist of 3,200 kcals broken down into seven meals utilizing: My high week was great, filled back out and had some great lifts. That being said, here is a list of my supplements: These are just a few of the things I've found throughout my short bodybuilding career that seem to make things easier: This will make getting up there on Saturday a breeze. Performance & security by Cloudflare. Active 1 month, 1 week ago. The ideal 12 week contest prep cycle is designed so you can lose fat and keep muscle. Click Here For A Printable Log Of Workout 3: Week 3. That's my b^tch session. In your prep, there will be a point when your strength lessens. So I entered an over 50 show. Be sure to grab my free gift above so you can start moving toward your goal. Implementing a cycle pattern will trick your body to release body fat, nearly on command. The last part of the section will be what I did the final two weeks before the show. I just eat clean a couple of weeks before the show. Going to cut water? The first symptoms include fatigue and a loss of strength but then the main symptoms are depression and restlessness of the arms, legs and body, as well as sleepiness. It does not build very much muscle. What I would like to do, to give back to those of you who have taken the time to write me, is to give you a detailed description/guide as to how I won First Place at the 2004 Mr. Oklahoma Bodybuilding Competition in the Light-Heavyweight division. Masteron 100mg EDO week 1-12. The Elite Physique 2023 and Beyond. If the dosage will enable you to keep muscle length or cut you will be doing something completely different and thats not the case with the rest. Even in the higher level amateur shows, the competitors are treated poorly, with virtually no accommodations of any kind. (I guess most of those guys are already dead). hi guys, i am entering my 1st competition in just over 13 weeks(gravesend) but i need to get a few things straight before i change my cycle. **I also do not recommend this to anyone unless you're experienced or working with someone with experience** There are a lot of ways to prepare for a bodybuilding competition, and one of the most effective ways is to have a 12 week steroid cycle beforehand. This is where steroid cycling comes into play, and its why combining many doses of different steroids in a cycle may produce such dramatic results in lean muscle tissue growth. Do every bit of my stinking cardio- still hate it!! Last cycle was very simple: 100 primo acetate week 1-12 20 Anavar day1-12 Clen 20 mcgs But when the cream is stopped for a few days the itch gets worse, so the steroid cream is promptly used again. Steroid cycles also have several pharmacological benefits such as anti-estrogenic and fat-burning properties. Why should steroids be cycled by bodybuilders? Other choices for non bloating last minute enhancement? Blast out my x-reps even if I think I can't- they really hurt. Save my name, email, and website in this browser for the next time I comment. The ones listed above, however, are only a few of the most essential. I will lift four times a week with as much intensity as I can produce. You will notice that there is very little change between the first 10 weeks and the last two weeks. Back in 1996 when I was 42 I did a masters NPC show the most prestigious non pro event, and I placed in the top 5. Brandon Allen And never regret. Your email address will not be published. And along the way I learned a few things about contest prep. This is just my opinion but it seemed to work well for me. Females who use steroids are at risk of considerable physiological changes. Fitness Niche Decentralized Cryptocurrency Exchange. Energy was good as was mental clarity. Click the link below for instant access. As mentioned earlier, D-Bal Max is made from all-natural ingredients that are carefully chosen for their effectiveness, cutting cycle coffee. Understanding how the various steroids affect the body is vital in being able to achieve your goals and will directly determine how you structure your PED regimen. Were just talking about a one time deal. what is the best bulking program? Its all out there for the world to see. Increased Strength: Utilizing Winstrol will help you increase your muscular endurance, whereas using Masteron and T3 Cytomel will help you avoid muscle loss when dieting or lowering calories. Click Here For A Printable Log Of Workout 1 Week 2. : , Ikt Stone, 12 week contest prep diet, female bodybuilding competition diet, Mass gainer while cutting, real steroid pills for sale, Bier haus casino games, best casino online no deposit free spins. .hide-if-no-js { The shows are run shabbily with little regard to professional presentation No money is made. However, you have to be strict and dedicated to all 3 in order to get the body transformation job done. I am 44 years old and enjoy competing in the 40-49 Masters and Open Heavyweight categories. Contest prep cycle advice . Like when youre running a cycle for contest prep, more specific changes are. The primary change was made to my first meal where I substituted chicken and sweet potato for oatmeal and eggs. This program can be used in preparation for a weightlifting competition. Youre at risk of stroke and/or heart failure. Humatrope Cartridge 72iu Eli Lilly $465.00 Evolutionary.org 454 Hollywood Starts using steroids, Palumboism, and hernias operations. three Dont do any drastic last minute alterations in a effort to look dryer or more cut. Now, join over 73,000 others who are getting lean and even competing. Ask a million guys and youll get a million answers. Tell them if they are sweating or if they need to get off their feet and rest. I was successful with all my goals including the 6 hours of cardio, which you will continue to hear me bitch about all the way up to the date of the competition. Well, there's just isn't anything else in bodybuilding that puts it all on the line like going up against the best of the best. You will receive a link to create a new password via email. Click Here For A Printable Log Of Workout 2: Week 1. It is important to note that this study is for IGF-1 receptor agonists and is not applicable in non-receptor agonists, observes Professor Dittrich. Are There Any Side Effects? Now, you will notice as you go through the process of diet and cardio, your carbs lower as your cardio increases. Hello guys im looking for the most effective pre contest cycle without gh, 12 weeks out . Do I need to keep taking them You do not need to take steroids for some sports., 12 week testosterone cycle. Thanks to Howie for letting me train in his gym for free (BodyTek, Moore, OK) (the best gym in Oklahoma). Week 2 will consist of 4 sets of 8 repetitions on my 4 different workouts. That doesnt apply to long term gains. One last tip Practise Posing! steroid cycles Click here for a printable log of Tuesday. It is the males primary sex hormone. Toggle navigation. This used to be the gold standard but realistically, 12 weeks just doesn't cut it for most clients. Click Here For A Printable Log Of Workout 2: Week 2. The fourth set I reduce the weight by 10 pounds total and perform 5 reps. On the fifth set I strip the bar down to my 55 percent of my one rep max (this exercise starting weight) and go until failure. Anyone can suggest using Trenbolone. Individuals are typically advised to begin their 12 week steroid cycle with a Testosterone Booster, like Oxandrolone or Equipoise. Click Here For A Printable Log Of Workout 3: Week 2. 16 weeks out to Show. In my diet I mentioned the Isopure drinks. Read on for the details. Week 1 will consist of 3 sets of 15 repetitions on my 4 different workouts. 12 weeks to 9 weeks out: Treadmill 30 min/day, 3 x's/week, 8 weeks to 6 weeks out: Treadmill 35 min/day, 5 x's/week, 5 weeks out: Treadmill 40 min/day, 4 x's/week, 4 weeks out: Treadmill 45 min/day, 5 x's/week, 3 weeks to 2 days prior to contest: Treadmill 45 min/day, 6 x's/week, Concentration curls: 45 x 8, 50 x 8, 55 x 8, 60 x 6, Alternating Dumbbell Curls: 35 x 8, 40 x 8, 45 x 8, Double Hammer Dumbbell Curls: 30 x 8, 35 x 8, 40 x 8, High Cable Curls: 70 x 10, 80 x 8, 90 x 8, Double Leg Curls: 220 x 12, 240 x 12, 260 x 10, 280 x 10, Stiff-Legged Deadlifts with Dumbbell: 110 x 15, 110 x 15, 110 x 15, Single Leg Curls with 3 sec pauses: 100 x 8, 110 x 8, 120 x 8. 12 week contest prep diet. Halobol 5 mg (50 tabs) Trenbolone can indeed provide you with incredible muscle mass and improved performance. And lets no forget about the cost of preparation. Click here for a printable log of Wednesday. 16 weeks out to now ( 8weeks out) Test cyp 400, mast e 100 @ 1cc each every 4 days. Competing for a chance to become Miss Jagermeister at Main Street Station. You can email the site owner to let them know you were blocked. To begin, I'm going to go through my program for the first 10 weeks of my contest preparation. Get Insider Tips on Fat Loss and Muscle Gain. I'll cover how to master each below. 140 votes, 33 comments. Anavar , Winstrol and Proviron. Be a good sport. Testosterone play it by ear. And by the way, heres how Zabo used to look. However, it is usually recommended that new users start with low doses of well-known and safe drugs like Testosterone, Dianabol (D-Bol), Trenbolone, and so on. Thinking of switching to test prop so you get less bloat? Click Here For A Printable Log Of Workout 4: Week 3. Please enter your username or email address. I dont like it, never got great results from it, and wouldnt recommend it for no other reason other than it can be dangerous. The other choice is Primobolan. The most common cycle length is between 4 and 12 weeks. alternative assessment; companies that use telegram; tlaquepaque restaurant; what is accounting advisory; whatsapp restore from icloud not working; drake university wellness center. Increased red blood cell count: Testosterone can help you increase strength and endurance, whilst HCG, T3 Cytomel, and Nolvadex can help you avoid muscle loss when dieting/cutting calories. That doesn't mean you aren't going to want to beat them but it means that you want to beat them and still have the respect you've earned. If you dont know by now what dosages work for you or are willing to use, then youre not ready to hang with the big boys. Required fields are marked *. The rest time between each set is about 1-2 minutes. meal plan A solid 12 week steroid stack can run you between one and two grand. I've done 4 shows and each show I tweak my cycle to what I think would work better. The last cycle I knew one of them was on went somthing like this. A couple of people I know have a rule to drop test 4 weeks out from a show. 12 Week Contest Prep Cycle The ideal 12 week contest prep cycle is designed so you can lose fat and keep muscle. This is the natural consequence of putting much larger amounts of testosterone or similar male hormones into the female body. Once an athlete gains enough. Its just what you need to maintain the same stamina for those long and intense workouts. This is why, even for experienced users, understanding how to cycle steroids correctly is crucial. In reality, winstrol is one of the best contest prep steroids. Its all you. most expensive lord of the rings trading cards / 12 week contest prep cycle female. Sustaviron 250 mg BM Pharmaceuticals $42.00 That way, I feel like I've accomplished more when beating someone who looked their best also It's a strange philosophy but it makes me tick and makes everyone around you respect you for being honest. So with only 6 weeks to prepare I went all out and got in the best shape Id been in years. He's written for large magazines, like T-Nation and has been on multiple editorial boards. Flat Dumbbell Press: 90 x 8, 100 x 8, 110 x 8, 110 x 8=>80 x 8=>50 x 8, Cable Cross-Overs: 100 x 15, 120 x 12, 140 x 10, Tricep Extensions: 90 x 12, 100 x 12, 110 x 12, Single Reverse Tri Extensions: 60 x 12, 70 x 10, 80 x 8, Double Knee Extensions: 200 x 10, 220 x 10, 240 x 10, 250 x 8, Leg Presses: 640 x 12, 730 x 12, 820 x 10, Single Knee Extensions with 3 sec pause: 90 x 8, 100 x 8, 110 x 8, Hip Extensions: 180 x 15, 200, 15, 220 x 15, Wrist Curls with Barbell (behind back): 115 x 12, 135 x 12, 155 x 12, Wrist Extension with dumbbells: 25 x 12, 30 x 12, 35 x 12, Calf Raises: 200 x 40, 220 x 30, 240 x 20, Seated Calf Raises: 115 x 20, 140 x 20, 165 x 20, Lat Pulls (wide grip): 180 x 12, 200 x 12, 220 x 12, Lat Pulls (narrow grip): 150 x 12, 160 x 12, 170 x 12, Hammer Strength Rows: 180 x 10, 230 x 10, 280 x 10, Seated Cable Rows: 160 x 12, 180 x 12, 200 x 12, Cable Pull-Overs: 130 x 15, 140 x 15, 150 x 15, Concentration Curls: 35 x 12, 40 x 12, 45 x 10, Single Dumbbell Preacher Curls: 30 x 15, 35 x 12, 40 x 10, Ab Machine: 110 x 15, 120 x 15, 130 x 15, 140 x 15, Single Dumbbell Lateral Raises (standing): 25 x 12, 30 x 12, 35 x 10, Single Cable Lateral Raises (standing): 20 x 20, 25 x 20, 30 x 20, Dumbbell Front Raises: 30 x 10, 35 x 10, 40 x 10, Shoulder Shrugs with Bar: 225 x 15, 315 x 12, 405 x 12, 495 x 10, 405 x 12, 315 x 12, Calf Raises: 360 x 15, 450 x 15, 540 x 15, 630 x 15, Tricep Extensions: 120 x 8, 130 x 8, 140 x 8, 150 x 8, Single Reverse Tricep Extension: 70 x 8, 80 x 8, 90 x 8, Rope Overhead Extensions: 100 x 8, 120 x 8, 140 x 8, Double Hammer Dumbbell Curls: 30 x 8, 35 x 8, 40 x 8, High Cable Curls: 70 x 10, 80 x 8, 90 x 8, Incline Dumbbell Press: 90 x 8, 100 x 8, 110 x 8, 110 x 8=>80 x 8=>50 x 8, Double Knee Extensions: 180 x 12, 200 x 12, 220 x 12, 240 x 10, Leg Presses: 560 x 15, 640 x 15, 730 x 15, Lat Pulls (wide-grip): 160 x 15, 180 x 15, 200 x 15, Lat Pulls (narrow-grip): 150 x 12, 160 x 12, 170 x 12, Hammer Strength Rows: 180 x 12, 200 x 12, 220 x 12, Seated Cable Rows: 150 x 15, 160 x 15, 170 x 15, Single Cable Lateral Raises (standing) 20 x 20, 25 x 20, 30 x 20, EZ Bar Front Raises: 65 x 10, 75 x 10, 85 x 10, EZ Bar Upright Rows: 65 x 10, 75 x 10, 85 x 10, Bench Dips without Weight: 3 sets of 15 reps, Xenadrine EFX: 2/day one hour before workout, ABB Mass Recovery (grape): 1/day immediately post workout. larry perkins wife, tootsie roll strain, thunderbird hotel las vegas,