NO.PAIN_NO.GAIN
05-30-2009, 04:06 PM
So I'll start with stats:
6'2
250lbs
BP: 275
S: 410
PC: 235
DL:405
BF: 25%
Goals
220lbs
BP: 315
S: 435
PC: 260
DL: 450
BF: 15%
Heavy Duty goals to obtain but should be accomplished before AUG 20. Might as well shoot high and barely miss it than shoot short and work less.
So heres how my days are gonna go for weeks 1,3/5:
Monday: Chest, Tri's/ Abs
Bench 1x5
Bench throw 1x3
Bench 1x5
Bench throw 1x3
Bench 1x5
Bench throw 1x3
Inclined DB press 3x10
Flys 3x10
Close grip bench 3x10
Press Downs 3x10
Lying extensions 3x10
AB's
Tuesday: Legs/ Calves
Squat 1x5
Jump Squat 1x3
Squat 1x5
Jump Squat 1x3
Squat 1x5
Jump Squat 1x3
Deadlift 3x10
Extensions 3x10
Curls 3x10
Standing calf raises 3x10
Seated Calf raises 3x10
Wensday: Rest
Thursday: Shoulders, Tri's, Traps/ Abs
Seated Shoulder press 1x5
Overhead Medicine ball throw 1x3
Seated Shoulder press 1x5
Overhead Medicine ball throw 1x3
Seated Shoulder press 1x5
Overhead Medicine ball throw 1x3
Upright Rows 3x10
Lat pulldowns 3x10
shrugs 3x 10
AB's
Friday: Back, Bi's/ Forearms
One arm Rows 1x5
Power Pow 1x3
One arm Rows 1x5
Power Pow 1x3
One arm Rows 1x5
Power Pow 1x3
Lat Pulldown 3x10
Rows 3x10
Barbell Curls 3x10
Preacher curls 3x10
In curls 3x10
Out Curls 3x10
So heres how my days are gonna go for weeks 2,4/6:
Monday: Chest, Tris/ Abs
Plyo. Push up 1x3
Bench 1x1
Bench 3x8
incl. Bench 3x 10
Flys 3x10
Close Grip bench 3x10
extensions 3x10
pressdowns 3x10
abs
Tuesday: Legs/ Calves
Depth Jumps 1x3
squat 1x1
squat 3x8
deadlift 3x10
extensions 3x10
curls 3x10
standing calf raises 3x10
seated calf raises 3x10
thursday: Shoulders, traps/ abs
Overhead throw 1x3
shoulder press 1x1
shoulder press 3x8
upright rows 3x10
lat raises 3x10 ea. side
bent lat raises 3x10 ea. side
shrugs 3x10
abs
Friday:Back, Bi's/ Forearms
Power row 1x3
DB row 1x1
db rows 3x 8
lat pulldowns 3x 10
rows 3x10
barbell curls 3x10
incl. DB curls 3x10
preacher curls 3x10
in curls 3x10
out curls 3x 10
Also doing cardio 3 days a week for an hour a day.
6'2
250lbs
BP: 275
S: 410
PC: 235
DL:405
BF: 25%
Goals
220lbs
BP: 315
S: 435
PC: 260
DL: 450
BF: 15%
Heavy Duty goals to obtain but should be accomplished before AUG 20. Might as well shoot high and barely miss it than shoot short and work less.
So heres how my days are gonna go for weeks 1,3/5:
Monday: Chest, Tri's/ Abs
Bench 1x5
Bench throw 1x3
Bench 1x5
Bench throw 1x3
Bench 1x5
Bench throw 1x3
Inclined DB press 3x10
Flys 3x10
Close grip bench 3x10
Press Downs 3x10
Lying extensions 3x10
AB's
Tuesday: Legs/ Calves
Squat 1x5
Jump Squat 1x3
Squat 1x5
Jump Squat 1x3
Squat 1x5
Jump Squat 1x3
Deadlift 3x10
Extensions 3x10
Curls 3x10
Standing calf raises 3x10
Seated Calf raises 3x10
Wensday: Rest
Thursday: Shoulders, Tri's, Traps/ Abs
Seated Shoulder press 1x5
Overhead Medicine ball throw 1x3
Seated Shoulder press 1x5
Overhead Medicine ball throw 1x3
Seated Shoulder press 1x5
Overhead Medicine ball throw 1x3
Upright Rows 3x10
Lat pulldowns 3x10
shrugs 3x 10
AB's
Friday: Back, Bi's/ Forearms
One arm Rows 1x5
Power Pow 1x3
One arm Rows 1x5
Power Pow 1x3
One arm Rows 1x5
Power Pow 1x3
Lat Pulldown 3x10
Rows 3x10
Barbell Curls 3x10
Preacher curls 3x10
In curls 3x10
Out Curls 3x10
So heres how my days are gonna go for weeks 2,4/6:
Monday: Chest, Tris/ Abs
Plyo. Push up 1x3
Bench 1x1
Bench 3x8
incl. Bench 3x 10
Flys 3x10
Close Grip bench 3x10
extensions 3x10
pressdowns 3x10
abs
Tuesday: Legs/ Calves
Depth Jumps 1x3
squat 1x1
squat 3x8
deadlift 3x10
extensions 3x10
curls 3x10
standing calf raises 3x10
seated calf raises 3x10
thursday: Shoulders, traps/ abs
Overhead throw 1x3
shoulder press 1x1
shoulder press 3x8
upright rows 3x10
lat raises 3x10 ea. side
bent lat raises 3x10 ea. side
shrugs 3x10
abs
Friday:Back, Bi's/ Forearms
Power row 1x3
DB row 1x1
db rows 3x 8
lat pulldowns 3x 10
rows 3x10
barbell curls 3x10
incl. DB curls 3x10
preacher curls 3x10
in curls 3x10
out curls 3x 10
Also doing cardio 3 days a week for an hour a day.