I'm starting a new workout program Monday but I will list today's workout as a start.
BACK
Wide grip chins: 4 sets: 9,8,7,7 with about 45 seconds rest between sets.
Close grip chins: 4 sets: 9,7,8,6
Bent Over BB rows: 4 sets of 8 with 135 1bs
( first time ever doing it)
T-BAR rows 3 sets: 60x10,65x10,135x6
SHOULDERS
bent over db raises: 4 sets with 10 1b db
( trying to get form down)
behind the neck press: 4 sets: 115x10,135x9,135x8,135x6
1 arm side lateral raises: 3 sets of 10 each arm with 20 1b db
Arnold Press: warm up 30x12,set 1: 40x8 set 2: 40x8 set 3: 40x8 set4: 40x8
Traps
Db upright rows 3 sets: 35x12,35x12,35x10
DB shrugs: 2 sets: 75x12,75x12
Abs
hip thrust: 2 sets of 25
crunches: 5 sets 25
Starting Monday this new program will take place
Monday: Chest & Back
Tues: Legs & Biceps
WED: Shoulders,Triceps
Thurs:Chest & Back
Fri: Legs & Biceps
Sat: Shoulders and Triceps
Sun: Rest
I will do this routine for 2 months and hope to see good gains.
Supplements I will be taking are 1-Ad for 4-6 weeks cycle havnt decided yet. multi vitamin, Whey Protein.
I am aiming for 200-230 grams of protein a day.
while keeping fat to a minimum.
Also I just got off a 6 week cycle of Swhole v2 creatine which i will restart in 1 month.
Ok I started a cycle of 1-ad alone on thursday, woke up this morning stomach was upset could be due to many reasons though. anyway drank some water and it went away. Just getting back from the gym workout went ok. today was the first day ive hit legs hard in a long long time and that felt good. here is how it went.
LEGS
Squats on smith machine: warmup: 120x10
set1: 135x10
set2: 190x6
set3: 215x4
Leg Press superset with seated calf raises:
warm up 160x12
set 1: 250x10
set 2: 340x9
set3: 510x1
seated leg extensions:
set1: 55x12 set2: 70x10
leg curls: 90x10 warmup/ set1: 120x12/set2: 130x6
seated calves raises:
1 set with 451b plate. 3 sets with 2 451b plates
incline DB curls:
set1: 25x8, set2: 25x9, set3: 30x6
Cable curls strip set: 130x8,110x7,90x6,20x7
I went in with lots of energy but by the time i was done with legs i felt drained, now about 20 minutes later I am about to eat
1 can spagehti and meatballs 10g pro
1 can of tuna 20g pro
and a water.
tommorow is rest day, so ill post my next workout monday. peace
Incline DB flys w20 x 12 set1 35x8 set2 30x10 set 3 30x10 set 4 30x10
(35's felt a little heavy on the full stretch today)
Superset Seated chest and pec machine fly
seated chest 4 sets of 205
pec fly machine 4 sets 150 and a nice burn at the end.
after that i jumed on the parralel dip bars and dip 2 sets of 12 with my bodyweight to finish chest off.
BACK
Barbell rows 3 sets with 135 then 2 sets with 155
Wide Grip chins 5 sets of 7
T-Bar rows- 3 sets with 1 plate then 1 set with a 45,and 2 25's
i forget what that machine weighs.
Cable rows - 4 sets of 10 with 215
1 arm dumbell rows- set1: 60x10 set2 60x10 set3 60x8 set 4 60x8
after that i did abs, crunches,hip thrust and obliques exercise*
Overall i feel really strong and look forward to tommorow.
Seated preacher curls- set1 65x8 set2 65x8 set3 55x10 set4 55x10
Incline Curls- 4 sets of 10 with 25 lb Db
Alternate Db Curls 3 sets of 10 with 35lb db
cable curls 2 sets of 10 with 130
Today was really good
Triceps and Shoulders
]
Tri's
weighted dips with 35lb weight: set1 35x8 set2 35x9 set3 35x8 finished with a set of bw 12 reps
1 arm reverse pulldown- 4 sets each arm set1 50x10, set2 50x8 set3 40x10 set4 40x10
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