JP's 90 day routine
Disclaimer:
modified to fit intensity of week 15 and personal preferences, allthough very little, I do have prior experiences with PE.
Do Not use this routine as JP's as this is more intense and can lead to unwanted injuries.
JP's original thread https://www.pegym.com/forums/beginne...r-routine.html
Disclaimer: off
10minut warmup (shower),
regular stretch d, l, r, u, so, d,= 6 25kegels each,
apply pressure with second hand after 10th kegel.
Rotary stretch 15clockwise/15 counter clockwise after each reg-stretch set,
2minut re-warmup (shower)
wet-jelq 50 (underhand ok grip)
v-jelq 30 (swaying motion light stretch, right hand to right left to left)
wet-jelq 50 (overhand ok grip)
v-jelq 30 (swaying motion light stretch, right hand to right left to left)
wet-jelq 50 (underhand ok grip)
v-jelq 30 (swaying motion light stretch, right hand to right left to left)
wet-jelq 50 (overhand ok grip)
v-jelq 30 (swaying motion light stretch, right hand to right left to left)
200 wet jelqs in total (both hands count 1 jelq)
120 V-jelqs in total (both hands count 1 jelq)
5-10 minuts warmdown (shower)
2 days on 1 day off.
Supplements
multivitamin, fishoil
additional: longovital with acai instead of vitaminpills (toxin cleaner with identical vitamins as a normal vit pill)
green tea: dried nettles.
Oil's PE: baby oil, as neutral as possible:
I know there's many oils out there who supposedly is better? should even help improvement overall? however there is no scientific proof that backs up (insert any brand name)
that those oils wont have negative impact in the long run. Had one injury allready used all kind of chemicals back then and not going to try if the oils was the cause by testing other's.
Oil's After PE: Aloe Vera:
again a very neutral selection to help recover, wich works for me very well.
my starting measurements was as follows:
LOT: Visual tugback is straight up (very high)
08/18-10
4.4FG
3.4NBPFL
5.4EG
4.4EL
5.4BPEL
_____
09/01-10
4.6FG +0.2
4.0NBPFL +0.4
5.4EG
4.4EL
5.4BPEL
_____
09/13-10
5.0FG +0.2
4.0NBPFL
5.0BPFL +0.3
6.0EG +0.4
4.4EL
5.4BPEL
_____
9/18-2k10
5.6BPEL+0.2
Diet and workout routine
im on a heavy routine this has worked excellent for me
no specific days
(cardio) chest tri (abs)
(cardio) back bi (abs)
(cardio) shoulder legs (abs)
off day
repeat
very time consuming ofcourse 6 days a week, if your just starting out i believe to
concentrate on the main(big) muscle groups
untill you see some physical change 3-4weeks then incoorperate smaller muscles
(cardio) chest tri (abs)
(cardio) back bi legs
off day
(cardio) chest tri (abs)
(cardio) back bi (abs)
off day
repeat
this has also been highly effective for friends around me wanting faster results
all my programs starts with cardio prior to lifting and allways mixing up the training
(thats why u dont see specific reps setup)
meaning never to start same place with lifting when u get in the gym
example:
benchpress first time
dumbbell second chest workout,
lift light first time many reps low weight,
next chest is high weight low reps
(cardio remains the same)
Food program:
morning 1:
5-10 egg white
60 grams musli, 1/2 grapefruit
1 LIPOLYZE ( Species ), fish oil, CLA, multivitamins, Calcium
pretraining:
Protein (whey) shake
ISOLYZE (Species )
Carbolyze, (Species)
Glutamine
BCAA
noon 12.00 2:
100 gram boiled jasmin/basmati rice
120 gram white fish
green salad
afternoon 15.00 3:
120 gram chicken chest
2 cups boiled vegetables
1 LIPOLYZE (Species) Primrose oil
evening 18.00 4:
ISOLYZE (Species)
big green salad
evening2 20.00 5:
130 gram no/low-fat meat/steak
3 cups mixed vegetables
1 SOMALYZE, CLA, Fish oil, Primrose oil.
_____
start
4.4FG
3.4NBPFL
5.4EG
5.4BPEL
atm
5.0FG
4.0+NBPFL
6.0EG
5.6BPEL
amazing achievements in 3 weeks.
_____
short term goal 6.0" BPEL (reached)
mid term goal 6.5" BPEL (2k11)
long term goal 7.0"-7.5" BPEL (summer 2k11)
was on a 3 months break due to injury havent done any PE nor measured after restart.
Thank you for reading.
Disclaimer:
modified to fit intensity of week 15 and personal preferences, allthough very little, I do have prior experiences with PE.
Do Not use this routine as JP's as this is more intense and can lead to unwanted injuries.
JP's original thread https://www.pegym.com/forums/beginne...r-routine.html
Disclaimer: off
10minut warmup (shower),
regular stretch d, l, r, u, so, d,= 6 25kegels each,
apply pressure with second hand after 10th kegel.
Rotary stretch 15clockwise/15 counter clockwise after each reg-stretch set,
2minut re-warmup (shower)
wet-jelq 50 (underhand ok grip)
v-jelq 30 (swaying motion light stretch, right hand to right left to left)
wet-jelq 50 (overhand ok grip)
v-jelq 30 (swaying motion light stretch, right hand to right left to left)
wet-jelq 50 (underhand ok grip)
v-jelq 30 (swaying motion light stretch, right hand to right left to left)
wet-jelq 50 (overhand ok grip)
v-jelq 30 (swaying motion light stretch, right hand to right left to left)
200 wet jelqs in total (both hands count 1 jelq)
120 V-jelqs in total (both hands count 1 jelq)
5-10 minuts warmdown (shower)
2 days on 1 day off.
Supplements
multivitamin, fishoil
additional: longovital with acai instead of vitaminpills (toxin cleaner with identical vitamins as a normal vit pill)
green tea: dried nettles.
Oil's PE: baby oil, as neutral as possible:
I know there's many oils out there who supposedly is better? should even help improvement overall? however there is no scientific proof that backs up (insert any brand name)
that those oils wont have negative impact in the long run. Had one injury allready used all kind of chemicals back then and not going to try if the oils was the cause by testing other's.
Oil's After PE: Aloe Vera:
again a very neutral selection to help recover, wich works for me very well.
my starting measurements was as follows:
LOT: Visual tugback is straight up (very high)
08/18-10
4.4FG
3.4NBPFL
5.4EG
4.4EL
5.4BPEL
_____
09/01-10
4.6FG +0.2
4.0NBPFL +0.4
5.4EG
4.4EL
5.4BPEL
_____
09/13-10
5.0FG +0.2
4.0NBPFL
5.0BPFL +0.3
6.0EG +0.4
4.4EL
5.4BPEL
_____
9/18-2k10
5.6BPEL+0.2
Diet and workout routine
im on a heavy routine this has worked excellent for me
no specific days
(cardio) chest tri (abs)
(cardio) back bi (abs)
(cardio) shoulder legs (abs)
off day
repeat
very time consuming ofcourse 6 days a week, if your just starting out i believe to
concentrate on the main(big) muscle groups
untill you see some physical change 3-4weeks then incoorperate smaller muscles
(cardio) chest tri (abs)
(cardio) back bi legs
off day
(cardio) chest tri (abs)
(cardio) back bi (abs)
off day
repeat
this has also been highly effective for friends around me wanting faster results
all my programs starts with cardio prior to lifting and allways mixing up the training
(thats why u dont see specific reps setup)
meaning never to start same place with lifting when u get in the gym
example:
benchpress first time
dumbbell second chest workout,
lift light first time many reps low weight,
next chest is high weight low reps
(cardio remains the same)
Food program:
morning 1:
5-10 egg white
60 grams musli, 1/2 grapefruit
1 LIPOLYZE ( Species ), fish oil, CLA, multivitamins, Calcium
pretraining:
Protein (whey) shake
ISOLYZE (Species )
Carbolyze, (Species)
Glutamine
BCAA
noon 12.00 2:
100 gram boiled jasmin/basmati rice
120 gram white fish
green salad
afternoon 15.00 3:
120 gram chicken chest
2 cups boiled vegetables
1 LIPOLYZE (Species) Primrose oil
evening 18.00 4:
ISOLYZE (Species)
big green salad
evening2 20.00 5:
130 gram no/low-fat meat/steak
3 cups mixed vegetables
1 SOMALYZE, CLA, Fish oil, Primrose oil.
_____
start
4.4FG
3.4NBPFL
5.4EG
5.4BPEL
atm
5.0FG
4.0+NBPFL
6.0EG
5.6BPEL
amazing achievements in 3 weeks.
_____
short term goal 6.0" BPEL (reached)
mid term goal 6.5" BPEL (2k11)
long term goal 7.0"-7.5" BPEL (summer 2k11)
was on a 3 months break due to injury havent done any PE nor measured after restart.
Thank you for reading.
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