Iforce 12 week cycle

Re: RE: Iforce 12 week cycle (Creation)

Thu, 28 Aug 2008 12:56:11 GMT

around 2 months but it could be done way quicker.

not really i mean i just read the book a few times instead of being on here or reading magazines i just read the book and i did the 2 day worksohp that you can get and it HELPED SO MUCH!!

Its really cool how their opt model fits together like doing all the core, stabilization and all that stuff makes so much sense now.

The first thing i do when i get to gym is foam roll, stretch, and core work. My posture is so much better itsretarded and its only been like 2 weeks on this program. and theres even a part of the model dedicated specifically to hypertrophy so im working my way there

Re: RE: Iforce 12 week cycle (bulkingup)

Tue, 26 Aug 2008 21:02:45 GMT

Hey
How long did it take you to get your certification?I was kind of wondering about nasm.Was It very hard?Sounds like you've learned alot. Give me the lowdown!

Re: RE: Iforce 12 week cycle (Creation)

Tue, 26 Aug 2008 20:37:29 GMT

Moving has been the biggest pain in the ass ever ive tried to lfit when i could. Im finally stationed back in my hometown in houston and theres a 24 hour like 1 mile away so it all worked out now.

Lately ive just been doing Balance,core,flexibility training 3x a week and cardio 3x a week.

After being Nasm certified ive learned so much, and apperently i had some muscular imbalances that im working on fixing...

Along with working stabilizers cause by working stabilizers you force your body to recruit more muscle fibers to stabilize your body then when you move on to controlled enviornments like a flat bench compared to dumbbell press on a ball then you can gather more muscle fibers aka be stronger and get bigger.

If anyone needs any help let me know

Your newly NASM certified trainer :)

Re: RE: Iforce 12 week cycle (Creation)

Mon, 11 Aug 2008 15:52:40 GMT

Excellente workout but i think ima start adding 2 days of rest between workouts.

Rope Crunches = 4 warm up sets then 1 set of 110 lbs for 6 reps
Wdie grip lat pulldown = 4 warm up sets then 1 set of 180lbs x 7
Deadlifts = 4 warm up sets then 1 set of 300lbs x 8 reps
Bent over rows = 1 set of 165lbs x 7
shrugs = 1 set of 100lb DB's for 7 reps
BB curls = 3 warm up sets then 1 set of 85 x 6
Concentration curls = 1 set for 30lb DB for 8 reps

Re: RE: Iforce 12 week cycle (Creation)

Sun, 10 Aug 2008 16:58:28 GMT

Feels really good to be getting lots of rest

i really like this new routine with only warm up sets then 1 set to failure and thus far ive still been increasing in str and weight is staying where it is so looks like ill be keeping my gains! Im going to wokrout this week mon = back/bis day but next week ima rest then have a week of 15-20 reps then jump back into where i left off.

I get back to my hometown next monday ima go see my DR asap have him check my test / liver lvls make sure all is well

Only thing i wish was that this cycle was cheaper i mean **** i can get an 8 week cycle of dianabol + PCT for liek $150 dollars.... Pictures will be up soon as well.

Re: RE: Iforce 12 week cycle (Creation)

Sat, 09 Aug 2008 00:33:35 GMT

Current weight = 218!!! im def glad i did this cycle still got roughly 3 weeks of PCT but im taking the next 1 or 2 weeks off and gonna keep protein around 200-300g a day to let my body fully recover i should see some nice gains during this time. Im also moving back to my hometown so it will be perfect time for a break

On a side note i got Xpand with No caffiene i freaking hate caffiene it kills my pump

Re: RE: Iforce 12 week cycle (Creation)

Sat, 09 Aug 2008 00:29:45 GMT

for all my real sets i did

Squats - 225 for 6 reps
Leg press - 6 plates on each side for 7 reps
Leg Extension - 180 for 8 reps
Leg Curl - Maxed the machine out 10 reps - gonna have to do one leg next time
Straight leg Deadlifts - 165lbs for 8 reps
Standing calf raises max weight for 8 reps

Re: RE: Iforce 12 week cycle (Creation)

Thu, 07 Aug 2008 17:44:36 GMT

did my workout like planned just chaned up days tomorrow will be legs

RE: Iforce 12 week cycle (Creation)

Mon, 04 Aug 2008 13:54:16 GMT

Changing how i do my 3 day split for the next 4 weeks instead of the full body days

Mon - Chest, Shoulders, Triceps
* Incline press - warm-up sets, 1 work set
* Flat flyes - 1 work set
* Millitary press - 1 warm-up, 1 work set
* Lateral flyes - 1 work set
* Rear delt machine - 1 work set
* Tricep pushdowns - 1 warm-up, 1 work set
* Lying tricep extensions - 1 work-set

Wed - Quads, Hams, Calves
* Squats - warm-ups, 1 work set
* Leg press - work set
* Leg extension - work set
* Leg curl - warm-up, work set
* Stiff leg deadlift - work set
* Standing calf raise - work set

Fri - Abs, Back, Bis
* Rope crunches - warm up, work set
* Lat pull down - warm-ups, work set
* Deadlift - warm-up, work set
* Bent-over rows - work set
* Shrugs - work set
* Standing BB curls - warm up, work set
* Concentration curl - work set

im only doing one working set of 4-8 reps with 100% all out.

Apperently the nervous system takes approx 24 hours to recover and muscles dont recover till after your nervous system does, therefore if train 2 days in a row you may be using different body parts but the same nervous system by the time your nervous system recovers and your muscles start repairing chances are you will already have hit that same bodypart again without being full repaired.

In 4 weeks my arms will be 15 1/2 inches - 16 inches i hope!

I did do some random meaurements pretty much everything increasd but im not posting til complete end of 12 week cycle

RE: Iforce 12 week cycle (Creation)

Sat, 02 Aug 2008 12:18:49 GMT

and then there was one!!!! my last day friends. im resting till monday i worked out way to hard those 2 days and need the extra recovery

RE: Iforce 12 week cycle (Creation)

Thu, 31 Jul 2008 17:00:02 GMT

been sticking to my workouts just been super busy!

Yesterday i did.

Bench 4x8-12
chin ups till i reached 30
Bent over rows 4x8-12
pullovers 4x8-12
crunches

Today did.

Clean and press 3x8-12
Barbell curls 3x8-12
Close grip press 3x8-12
Push Presses 3x8-12
Seated Dumbell Curls 3x8-12
Tricep Extensions

Light weight shoulder work for joints

Im really adding alot of volume since i have 2 days left of bold im pretty impressed but well see what i keep by week 4 of 6 oxo which should be all my gains.

RE: Iforce 12 week cycle (Creation)

Thu, 24 Jul 2008 15:47:40 GMT

Squats

5x5 w/ 205lbs

Romanian Deadlifts

5x5 w/ 275lbs

Cleans

3x10 w/ 95lbs (just added these in my shoulder is slowly getting stronger)

Reverse Barbell Curls

3x6-8 w/ 45lbs

Ive been getting complements on getting bigger from people at the gym so that always feels good.

on a side note 9 or 10 days left on BOLD!!

RE: Iforce 12 week cycle (Creation)

Tue, 22 Jul 2008 21:07:00 GMT

Bent over rows 4x6-8

Wide grip pull ups 4x 6-7

upright single grip rows 3x8

Pull downs 2x12

Barbell curls 3x6

RE: Iforce 12 week cycle (Creation)

Mon, 21 Jul 2008 17:54:12 GMT

wasnt feeling it today but did Push day today. I split up my upper body day to push then pull days so i can add more volume.

Bench 5 sets

Pec Dec 2 sets

Lat raises ss Front Raises 3sets im using light weight on these im still kind of rehibilating my shoulders.

Bent over rasies 3 sets

Decline Skulls cruschers 3 sets ss with Close grip bench

1 set tricep dips

1 set one arm pull downs

1 set of pushups

RE: Iforce 12 week cycle (Tommy_Boy420)

Thu, 17 Jul 2008 15:47:43 GMT

how much have your lifts gone up?