Here is a recap of my first week:
Weekly starting weight- 188
Weekly finishing weight-190
Progress Pictures:
Weekly Macros:
Weekly workouts
SHORTCUT TO SIZE-PHASE 1: WEEK 1-WORKOUT 1: CHEST, TRICEPS, CALVES:
Bench Press: 135x12 (x4) 5 RP
Incline Bench Press: 105x12 (x3) 5 RP
Incline Dumbbell Flye: 25x12 (x3) 6 RP
Cable Crossover: 20x12 (x3) 5 RP
Tricep Pushdown: 105x12 (x3) 8 RP
Lying Tricep Extension: 45x12 (x3) 3 RP
Cable Overhead Tricep Extension: 15x12 (x3) 4 RP
Standing Calf Raise: 200x30 (x4) 20 RP
Seated Calf Raise: 140x25 (x4) 20 RP
SHORTCUT TO SIZE-PHASE 1: WEEK 1-WORKOUT 2: BACK, BICEPS, ABS:
Dumbbell Bent-Over Row: 60x12 (x4) 5 RP
Wide Grip Pulldown: 120 x12 (x3) 6 RP
Standing Pulldown: 100x12 (x3) 5 RP
Straight Arm Pulldown: 40x12 (x3) 5 RP
Barbell Curl: 45x12 (x3) 10 RP
Dumbbell Incline Curl: 25x12 (x3) 5 RP
One Arm High Cable Curl: 15x12 (x3) 3 RP
Hip Thrust 3 x 30 (x4)
Crunch 3 x 30 (x4)
Oblique Crunch 3 x 30 (x4)
SHORTCUT TO SIZE-PHASE 1: WEEK 1: ACTIVE REST:
Had my fitness test today. Slowest run time in 8 years. It was hot!
11:00 1.5 mile
60 push-ups in 1 minute
60 sit-ups in 1 minute
SHORTCUT TO SIZE-PHASE 1: WEEK 1-WORKOUT 3: SHOULDERS, TRAPS, CALVES:
Dumbbell Shoulder Press: 40x12 (x4) 5 RP
Dumbbell Lateral Raise: 20 x12 (x3) 5 RP
One-Arm Cable Front Raise: 20x12 (x3) 6 RP
Machine Rear Delt Fly: 70x12 (x3) 5 RP
Dumbbell Shrug: 70x12 (x3) 5 RP
Seated Calf Raise: 110x12 (x4) 20 RP
Leg Press Calf Raise 210 x 30 (x4) 25 RP
SHORTCUT TO SIZE-PHASE 1: WEEK 1-WORKOUT 4: LEGS, ABS:
Squat: 135x12 (x4) 9 RP
One-Leg Press: 100 x12 (x3) 7 RP
Leg Extension: 145x12 (x3) 6 RP
Romanian Deadlift: 135x12 (x4) 12 RP
Lying Leg Curl: 100x12 (x3) 8 RP
Hip Thrust: 3x30
Crunch: 3x50
Plank: 3x 1:00
SHORTCUT TO SIZE-PHASE 1: WEEK 1: ACTIVE REST:
Saturday was swimming and playing football with the kids. Sunday will be leading the "chain crew" with helping on the sideline for the kids football games!
|
-
08-24-2013, 08:17 PM #571Nutrabolt Lead Company Rep
-
08-25-2013, 05:56 PM #572
- Join Date: Oct 2008
- Location: Durango, Colorado, United States
- Age: 38
- Posts: 2,627
- Rep Power: 3491
http://forum.bodybuilding.com/showth...post1120680473
have new photos...videos...more recipes coming!!!
come interact if your new to bb.com or veteran n drop some tips....
first time ever in my lifting that ill be taking rest days so im hoping for epic size in here!!!!
-
-
11-12-2013, 08:55 AM #573
-
11-12-2013, 09:26 AM #574
-
11-12-2013, 09:28 AM #575
-
11-12-2013, 09:45 AM #576
-
-
11-16-2013, 11:38 AM #577
- Join Date: Oct 2008
- Location: Durango, Colorado, United States
- Age: 38
- Posts: 2,627
- Rep Power: 3491
Super excited...bumped to 219.1 but couldn't hit the 220...so excited to see who wins. I gained solid mass, size, strength n feel confident for the 2014 Arnold amateurs men's physique!! Just have to try n plan on flying home n get my work figured out!!
Fell in love with scream and amino recovery!! Both big time on flavor and results!
Hope everyone else enjoyed and made some amazing gains!!***Follow me on Instagram @JLUD12 and I'll follow you***
COUNTRYMIKE APPRECIATION CREW"
-
11-18-2013, 03:45 PM #578
-
11-18-2013, 04:27 PM #579
-
11-18-2013, 04:31 PM #580
-
-
11-18-2013, 04:33 PM #581
Winners are in this thread >>> http://forum.bodybuilding.com/showth...post1165310633
~Cobra Kai Crew~
-
11-18-2013, 05:44 PM #582
Bookmarks