9 week cycle pics

[Slayer of Souls]

I dont go for max lifts, never really did after I was done showing off in highschool...

I dont do bench press so I cant post that.
I dont believe in heavy squats (I like my knees and back too much) only do 2 plates but burry each rep

If I cant do it for at least 6 on my own, I dont bother, usually in the 8-10 range


Incline press on hammerstrength machine I do 4 plates

Incline dumbell press with 130lb dumbells (cant go higher, gym doesnt have heavier)

Shoulder press with hammer machine, 4 plates

Leg press, 15 plates per side, almost 1400lbs

Deadlifts with 4 plates


I only really go heavy for the first 2 exersises after warm up to fatigue the superfiscial muscles... after that I lower it so I can work the smaller stabilizers and weaker muscles.

How do you time your workouts and what is your schedule like. Do you spend a lot of time on the accessory muscles (Forearms, calves, arms)

Also would love to see your diet during this cycle... looking fantastic man!!

[Knockout_Power]

How did you get so shredded. What was your diet like before the cycle and during the cycle.

Compared to a lot of the boys on here I am definitely not "shredded" but thanx for the compliment... when I cut, I hit it really hard with diet, something along the lines of the following

Meal 1 (07:00)

3 whole eggs & 6 egg whites (scrambled)
1 tbsp peanut butter

Meal 2 (09:30)

1/2 cup plain yoghurt
1/2 cup dry curd cottage cheese

Meal 3 (12:00)

1 1/2 large chicken breasts
1/2 cup greens (beans, brocolli etc.)

Meal 4 (14:30)

6oz fish (salmon, talapia or basa)

Workout

Meal 5 (17:30, PWO)

whey protein shake (2 scoops) w/ 1/4 cup oats

Meal 6 (19:30)

1 1/2 chicken breasts (every 2nd day replace with 8oz lean beef or pork)

Meal 7 (22:00, bedtime)

1/2 cup plain yoghurt
1/2 cup dry curd cottage cheese
1/2 scoop whey protein powder

total calories is around 1900..

during the bulking stage I added in another 2 chickens breasts, baked potato with light sour cream, more oats, lots of beef stir fry's which would bring the daily total up to about 3300 cals

Nearing the end I ate too much junk while on holidays =)

[Knockout_Power]

How do you time your workouts and what is your schedule like. Do you spend a lot of time on the accessory muscles (Forearms, calves, arms)

Also would love to see your diet during this cycle... looking fantastic man!!

Here was my training split

Day 1- Chest
Day 2- Legs & abs
Day 3- Back & Biceps
Day 4- off
Day 5- Shoulders
Day 6- Triceps & Abs
Day 7- off

I dont even train forearms or calves as with lats, they grow way too damn fast.

[Knockout_Power]

day 1

Excersise 1

Incline dumbell press
4 sets x 9-12 reps

Excersise 2

Incline dumbell fly’s
4 sets x 12-14 reps

Excersise 3

Cable crossovers (downward)
4 sets x 10-12 reps

Excersise 4

Pushups (with feet on an aerobics ball)
4 sets x 40-50 reps
(I use the large aerobics ball, but you can start with regular pushups till you are comfortable elevating your legs)




day 2

Excersise 1

Leg extensions
4 sets x 12-14 reps

Excersise 2

Hamstring curls
4 sets x 12-14 reps

Excersise 3

Squats
4 sets x 20 reps

Excersise 4

Deadlifts
3 sets x 10-12 reps



day 3

Excersise 1

Seated close grip rows
4 sets x 8-10 reps, make sure to do full range of motion on these. Start with your body fully extended forward for that stretch across your lower lats and then pull into your chest while raising your back, but no further than 90 degrees, perpendicular to the ground. Form is very important, do this excersise slow and controlled

Excersise 2

Lat pulldowns
4 sets x 8-10 reps (I chose close grip again, but you can do which ever style you like)

Excersise 3

Single arm rows
4 sets x 12-14 reps (I used the hammer machine, but bent over is also a good choice.)

Excersise 4

Dumbell curls
3 sets x 8-10 reps (keep form strict on thes excersises. People tend to lift their elbows to make it easier to lift and rotate the hand hammer style when the weight is at its lowest point. Keep the hand palm up for the entire set, makes a huge difference)

Excersise 5

Hammer curls
3 sets x 8-10 reps (some people like to bring the weight cross body in front of their chest, I like the basic hammer motion much like a regular curl. Neither is wrong, but the cross body kind of duplicates the regular curl so why do it again?)

Excersise 6

21’s
3 sets x 21 reps (for those of you who are not familiar, you use an EZ curl bar and do curls but in diferent range of motions. The first 7 are from lowest position to mid chest, then do 7 in the range of mid chest to full upper motion and then 7 reps of the full motion. This does not require a lot of weight, it works the peak of the bicep for definition)

Excersise 7

Preacher curl
3 sets x 8-10 reps

Excersise 8

Hanging dumbell concentration curls
2 sets to failure
-this is a motified version of the traditional concentration curl but it takes the leverage of working against your knee out of the equation and forces your bicep to do all the work. Basically, all you do is lean over to about 90 degreees, rest the arm you are not working on a surface for support (could be your knee) and with the other arm hanging straight down with the dumbell, curl it up to your chest and repeat for the other arm. No cheating here, great way to end your workout.




Day 4 off



Day 5

Excersise 1

Seated dumbell presses
4 sets x 8-10 reps

Excersise 2 (I combine this with a direct superset into excersise 3… 1 set Exc 2, then straight into Exc 3)

Front lateral bar raises
4 sets x 8-10 reps

Excersise 3

Standing dumbell flies
4 sets x 10-12 reps

Excersise 4

Upright bars rows
4 sets x 8-10 reps

Excersise 5

Bend over dumbell rows (slight bend at the waist to work the rear delt)
into
Seated bend over flies
2 sets x failure



Day 6

Excersise 1

Tricep kickbacks
4 sets x 12-14 reps

Excersise 2

Skull crushers
4 sets x 10-12 reps

Excersise 3

Pulldowns (you can use the rope, I like the inverted v-bar)
4 sets x 8-10

Excersise 4

Bench dips (use your own bodyweight, I add weight to myself for added difficulty)
3 sets x failure

Excersise 5

Decline Situps
3 sets x failure

Excersise 6

Hanging leg raises (lots of variations here. Pull hand from a chinup bar, stationary mount etc) I hang from a bar for full extension
3 sets x failure



Day 7 off

[Knockout_Power]

Knockout Power blows donkey cock

just saying

I wouldnt say Im a donkey just cause I can blow myself... but thanx for noticing... again

[Slayer of Souls]

I think the look is awesome... seem to fit the alpha male image.

[Bigd89]

Fo shizzle, I wouldn't want to meet em in a dark alley..

[vettewreck]

KP, I cant beleive you wrote all your schedules out. lol Id never do that! Looking thick man! Wish my abbs looked like yours. Oh well. But my motto is "if youre as big as a bulldozer who gives a fvck about abbs" LOL!! I live by that considering I dont have abbs lol

[t-gunz]

KP, I cant beleive you wrote all your schedules out. lol Id never do that! Looking thick man! Wish my abbs looked like yours. Oh well. But my motto is "if youre as big as a bulldozer who gives a fvck about abbs" LOL!! I live by that considering I dont have abbs lol

lol gold

[aussie01]

How long has it taken you to get where you are now bro?

Looking great bro, i'm admiring

[scrunnyronnie]

Great shape.

[Stocky12]

looking good dude...keep pressing

[Slayer of Souls]

****ing brilliant guy