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  1. #1
    finny1000 is offline Junior Member
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    what should i do on my day off

    at the min im only doing 30-45 mins cardio on my days off.i do the cardio befor i have anything to eat.
    should my diet stay the same as the same as the days that i train ?

  2. #2
    BigEast's Avatar
    BigEast is offline Junior Member
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    are you cutting/bulking what are your goals?

  3. #3
    Dukkit's Avatar
    Dukkit is offline Vitamin Enhanced Sociopathic Post Whore
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    yea. we need goals and stats bro. then we can give advice

  4. #4
    finny1000 is offline Junior Member
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    weight: 203lb
    hight 5'6
    BMI 32.7
    fat ratio 30.2%

    im trying to cut alot?

  5. #5
    finny1000 is offline Junior Member
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    my trianing
    mon/ chest, tris
    tue/ day off / cardio
    wed/back, bis
    thur/day off, cardio
    fri/shoulders, tris
    sat/legs
    sun/ day off NO CARDIO

  6. #6
    finny1000 is offline Junior Member
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    anyone ?

  7. #7
    abbot138's Avatar
    abbot138 is offline Anabolic Member
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    You should do cardio on every day but legs, first of all, given your current BF and your desire to cut. And yeah, I keep all of my ratios and calories the same on days off. Unless I am carb cycling, but I dont believe you are. So just keep it the same.

  8. #8
    finny1000 is offline Junior Member
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    i normaly only have carbs twice a day for breckfast and after training. at the mo im building up the cardio to 5 times a week.

  9. #9
    abbot138's Avatar
    abbot138 is offline Anabolic Member
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    OK, sounds good. I would say to just keep the macros the same on off days. Having said that I know nothing about your diet other than what you just told me, also I dont condone low carb cutting (except when carb cycling), but thats a whole nother thread I suppose if you wanted to you could just have breakfast carbs on "pure off days"(no cardio or lifting), since your not doing any physical activity, you wouldnt need the "PWO" after lifting or cardio.

  10. #10
    finny1000 is offline Junior Member
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    ill post my diet when i get bk i have to go out and let you have a look. i would be gretfull if you could help me out? thanx.

  11. #11
    carldemon is offline New Member
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    is this a good workout for a lean muscle bulking cycle using test prop im a 21 year old male 6ft 165 pounds all my diet is fine i started the prop 1 week ago i just dont feel like im doing enough... all help would be great....thanks



    Day 1: Chest, biceps
    Bench presses 3 sets 6- 8 reps
    Incline bench presses 2 sets 6- 8 reps
    Dips with added weights 2 sets 8-10 reps
    Barbell curls 3 sets 6-10 reps
    Dumbbell curls 2 sets 6-10 reps
    Day 3: Thighs
    Squats 3 sets 6-10 reps
    Leg presses 2 sets 8-10 reps
    Leg curls 2 sets 8-10 reps
    Day 5: Shoulder, triceps
    Presses behind neck 3 sets 6- 8 reps
    Upright row 2 sets 8-10 reps
    Side laterals 2 sets 8-10 reps
    Lying triceps presses 3 sets 6-10 reps
    Triceps pulley pushdown 2 sets 8-10 reps
    Day 7: Back. calves
    Chins with added weight 3 sets 8-10 reps
    Lat pull to neck 2 sets 8-10 reps
    Barbell bent-over row 2 sets 6-10 reps
    Seated cable row 2 sets 6-10 reps
    Standing calf raise 3 sets 8-12 reps
    Seated calf raise 2 sets 8-12 reps


    ps im doing a 5 week cycle cause thats all i have left
    Last edited by carldemon; 06-27-2008 at 11:39 AM.

  12. #12
    abbot138's Avatar
    abbot138 is offline Anabolic Member
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    Quote Originally Posted by carldemon View Post
    is this a good workout for a lean muscle bulking cycle using test prop im a 21 year old male 6ft 165 pounds all my diet is fine i started the prop 1 week ago i just dont feel like im doing enough... all help would be great....thanks



    Day 1: Chest, biceps
    Bench presses 3 sets 6- 8 reps
    Incline bench presses 2 sets 6- 8 reps
    Dips with added weights 2 sets 8-10 reps
    Barbell curls 3 sets 6-10 reps
    Dumbbell curls 2 sets 6-10 reps
    Day 3: Thighs
    Squats 3 sets 6-10 reps
    Leg presses 2 sets 8-10 reps
    Leg curls 2 sets 8-10 reps
    Day 5: Shoulder, triceps
    Presses behind neck 3 sets 6- 8 reps
    Upright row 2 sets 8-10 reps
    Side laterals 2 sets 8-10 reps
    Lying triceps presses 3 sets 6-10 reps
    Triceps pulley pushdown 2 sets 8-10 reps
    Day 7: Back. calves
    Chins with added weight 3 sets 8-10 reps
    Lat pull to neck 2 sets 8-10 reps
    Barbell bent-over row 2 sets 6-10 reps
    Seated cable row 2 sets 6-10 reps
    Standing calf raise 3 sets 8-12 reps
    Seated calf raise 2 sets 8-12 reps


    ps im doing a 5 week cycle cause thats all i have left
    Dont hijack the thread. Go start your own thread in the workout section. Thank you

  13. #13
    abbot138's Avatar
    abbot138 is offline Anabolic Member
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    Finny, go check out your diet post, I gave you my thoughts on your diet. Let me know if you have any questions, or just browse through Nark's thread. Good luck.

  14. #14
    carldemon is offline New Member
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    sorry dude im new and havnt figured out how to post a new thread yet but i will...good luck finny

  15. #15
    abbot138's Avatar
    abbot138 is offline Anabolic Member
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    Quote Originally Posted by carldemon View Post
    sorry dude im new and havnt figured out how to post a new thread yet but i will...good luck finny
    No worries, just go into the workout section and click new thread in the upper left corner.

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