Workout, Supplement and Meal Plan

Just finished the squat everyday workout and I've hit my very short term goal. Now after taking the weekend off, I've switched to the Smolov Jr. workout, and did the first workout 6x6 today. Has anyone tried this? I'm looking to add an extra 50 lbs to my 1rm for squats.

Smolov Jr. is for squats or bench press, and its to increase the 1RM after 3 weeks of workouts and progressive loading.  70% 1RM Monday 6x6, 75% 1RM Wednesday 7x5, 80% 1RM 8x4 Friday, and 85% 1RM Saturday 10x3, then bump up weights either 10 - 20 lbs and start again on Monday.  You shoot for your 1RM in week 4, and then take a week or two off before starting again using the new 1RM.

It's a great way for busting through plateaus that you inevitably reach doing 5x5/3x5/RPT training.

Upping my supplement game.



Two pretty much the same supplement for post workout, just wanted to try out the different flavors.  My preworkout is usually a cup of coffee or Alphamin, micronized creatine, and bcaas, so didn't feel like dropping $30+ for pre.

BTW, update on my end. My summer shred is in full affect and I am killin it. At 7.6 % body fat right now, waist is at 31.5 ", looking shredded as f!@k, but ironically I'm doing a size gaining workout while I'm cutting. I thought what the hell, I'll give it a try...lol...I'd like to get down to 6% body fat so we shall see how it goes.

Jealous AF.  I need to drop another 7% bf by the end of June.  After I'm done with Smolov, I'm going right back to squat everyday + a lifting split.  Hopefully I'll get to 10% by the end of June when I start going to the beach/pool.

No problem brentkuz. I'll get to that when I have a bit more time.

Meals;

Workout Day

-wake up at about 4:30 and drink my PreJYM

-about 45 mins later as I'm leaving for gym I mix up 12 ounces/2 Scoops of ProJYM protein powder and drink pre, during, and immediately post workout. I sip on the 12 ounces over that whole time (pre/during/post)

-When I get home from the gym I drink my PostJYM and PostJYM Dextrose (one scoop of each to 20 oz of water)

-45 minutes later I eat 2 Cups of Kashi Cereal (forget which one), with one sliced banana and almond milk

-60 to 90 minutes later I eat 3 large eggs, some liquid egg white (I don't measure, just do about a 3-5 second pour) and a handfull of spinach and scramble it all together. I eat that with 3 slices of turkey bacon and some fruit (raspberries, blueberries, blackberries)

-sometime after that meal I take 4 ShredJYM capsules

-next meal is a handfull of almonds with low fat cottage cheese

-4 more ShredJYM pills sometime after that

-next meal is meat (chicken breast, lean steak, or turkey burgers) with low sodium black beans and vegetables (broccoli, carrots, peas, etc...) As for the portions on this I use the "fist method". I take a plate and for the meat, veggies, and beans each portion is the size of my fist to the size of my hand stretched out...if that makes sense. It all depends on how hungry I am.

-sometimes I'll add a third serving of 4 ShredJYM capsules in here...sometimes not

-next meal is a protein shake and maybe a can of Albacore Tuna, depending on how hungry I am

-before bed is a peanut butter sandwhich, cottage cheese, and a ProJYM protein shake....peanut butter is all natural and the bread is the low calorie/ low carb circle sandwich thins .

its all about diet and cardio when it comes to cutting and shredding IMO...the weightlifting routine is secondary

Cardio only once a week damn. Looks like. Good clean diet.

Been cutting for about a month. No added supplements just watching the carbs and overall calories. Green tea tablet during the day when I remember. Losing about 1lb a week. Bulked over the winter. Added about 10 lbs just enough so my jeans get tight.
Still do the same routine with cardio warm up and after lifting. 7 lifts doing all 3 days a week. Took a week off when I caught a cold that sucked. I am a baby when I get sick. Glad it only happens once every few years. Pounded Airborne, green tea, zinc cold tablets, vitamin C and it still hung on for over a week.

I'm still on the Arnold Blueprint and have really made noticeable gains in strength and size. Hitting personal bests in all my lifts, though I feel I'm not as fit as I was when boxing in college. You break a good sweat doing this without, so I feel like I'm pretty fit and conditioned, but not doing 6 miles a day plus 12 rounds in the ring.

I'm taking one week off while I'm in Taiwan next week to hopefully rehab my shoulder. It's been bothering me for a few months now but had gotten slightly better, now that I've gone conservative on a few bothersome lifts. I don't like that I'm not getting as much out of me as I could with a good shoulder and, obviously, don't like the discomfort, so will rest until it gets better.

I didn't read everything, but always cardio after lifting. Unless it's like a five minute LISS warmup. Don't want to tire yourself out before the most important part, which is lifting. I'll look at the rest later.