2-stroke
01-17-2009, 06:21 AM
Age: 20
Height:5'7''
Weight:161 lbs
Experiance: Just got for real about a month ago.
Chest,tris,delts,legs, calves:
Dumbell fly 10/4 30#
Dumbell bench 10/4 50#
Uni-lateral cable crossover 10/3 30#
Laying tricep hammer press 10/4 25# dumbell
tricep pressdown W/rope 10/4 40#
Shoulder press 10/4 25# dumbells
lateral raise 10/3 15# dumbells
Incline Leg press 10/4 200#
Incline Calve press 10/4 200#
_____________________________
Biceps,back,traps,abs,forearm:
concentration curl 10/3 22.5#
Close grip preacher curl 15/3 40#-(4th set with 25 lbs at 25 reps)
Lat pull down 10/3 120#
45 degree shrug 15/4 50# dumbell
Seated traps row 10/4 130# dumbell
Smith machine shrug 70 # + bar
One arm dumbell row 10/4 45#
45 degree row 10/3 30#dumbells
forearm plate curl 15/3 5# plate
forearm dumbell curl 15/3 15# dumbells
weighted decline reach up 15/3 35# plate
Straight leg raises 10/3
TRAINING DAYS-
M-Chest,tris,delts,legs, calves
T-Biceps,back,traps,abs,forarm
W-off
TH-off
F-Chest,tris,delts,legs, calves
S-Biceps,back,traps,abs,forarm
SU-Chest,tris,delts,legs, calves
M-off
T-off
W-Biceps,back,traps,abs,forarm
TH-Chest,tris,delts,legs, calves
F-off
S-off
SU-off
SUPPS-
Sixstar muscle Pro strength creatine.WOD: post WO,NWOD: morning
GNC pre workout. Before WO
GNC wheyobolic. post WO
DIET:
Trying to get at least 3000 cals, 300 grams carbs, 280 grams of protein.
NOTES:My workouts follow my off days on my work shedule. I work 6:30AM-7pm. I have A very hard time hitting my targets every day. I ALWAYS find my self ending the day with only 1800-2000 calories. I also need to increase my intake of protein shakes on my NWOD to reach my target.
Height:5'7''
Weight:161 lbs
Experiance: Just got for real about a month ago.
Chest,tris,delts,legs, calves:
Dumbell fly 10/4 30#
Dumbell bench 10/4 50#
Uni-lateral cable crossover 10/3 30#
Laying tricep hammer press 10/4 25# dumbell
tricep pressdown W/rope 10/4 40#
Shoulder press 10/4 25# dumbells
lateral raise 10/3 15# dumbells
Incline Leg press 10/4 200#
Incline Calve press 10/4 200#
_____________________________
Biceps,back,traps,abs,forearm:
concentration curl 10/3 22.5#
Close grip preacher curl 15/3 40#-(4th set with 25 lbs at 25 reps)
Lat pull down 10/3 120#
45 degree shrug 15/4 50# dumbell
Seated traps row 10/4 130# dumbell
Smith machine shrug 70 # + bar
One arm dumbell row 10/4 45#
45 degree row 10/3 30#dumbells
forearm plate curl 15/3 5# plate
forearm dumbell curl 15/3 15# dumbells
weighted decline reach up 15/3 35# plate
Straight leg raises 10/3
TRAINING DAYS-
M-Chest,tris,delts,legs, calves
T-Biceps,back,traps,abs,forarm
W-off
TH-off
F-Chest,tris,delts,legs, calves
S-Biceps,back,traps,abs,forarm
SU-Chest,tris,delts,legs, calves
M-off
T-off
W-Biceps,back,traps,abs,forarm
TH-Chest,tris,delts,legs, calves
F-off
S-off
SU-off
SUPPS-
Sixstar muscle Pro strength creatine.WOD: post WO,NWOD: morning
GNC pre workout. Before WO
GNC wheyobolic. post WO
DIET:
Trying to get at least 3000 cals, 300 grams carbs, 280 grams of protein.
NOTES:My workouts follow my off days on my work shedule. I work 6:30AM-7pm. I have A very hard time hitting my targets every day. I ALWAYS find my self ending the day with only 1800-2000 calories. I also need to increase my intake of protein shakes on my NWOD to reach my target.