My routine -double split.

[davesporty]

HI ,
Since autumn last year i began working out seriously ,it was about time and it's what i alwyas wanted to do,but professional golf got in the way! lol.

i am on a training plan called the Hatfield System or the ABC method.

Today i trained my chest,back,biceps and calves.

Tomorrow shoulders/triceps/biceps/forearms.

Plan for today was as follows

benchpress 5 reps x 3 at 85% of max,done explosivley and no controlled eccentric.

Dumbbell press 12 x 3 70% performed rhythmically
dumbbell crossovers on bench(gym has no cable crossovers!) 40 x 3 40%

hyper extensions 12 x 8 70%

long cable pulls 12 x 8 70%

afternoon......
ezcurls 5 x 3 80% explosiv,no controlled eccentrics

alternating dumbbells curls 12 x 3 70%

preacher curls 40 x 3 40%slow constant tension

standing calf raises 12 x 10 70% rhythmical.

i take glutamine before and during with BCAA'S, after immed protein 30-40 grammes then i wait 90 mins till i take carbs.

hope this interested someone.cheers.

[IronIc]

Hi Dave! Welcome to the OV35 journal forum

[davesporty]

Originally Posted by IronIc

Hi Dave! Welcome to the OV35 journal forum

Hi Penney,
thanx alot,i am looking forward to the replies.

cheers.

[Bob45]

It looks like what you've done so far is working good. Good luck with it. What do your warmup sets look like? When you figure these percentages are you just figuring how many reps before failure or of your 1rep max?

One more question. Is sporty because you have a sportster?

[davesporty]

Originally Posted by Bob45

It looks like what you've done so far is working good. Good luck with it. What do your warmup sets look like? When you figure these percentages are you just figuring how many reps before failure or of your 1rep max?

One more question. Is sporty because you have a sportster?

hi and cheers for that.

i warm up with 10 kilos for benching then 15 i do 12 reps each then move onto the working sets.
the percentages of of a 1RM.

I am a sportster but of a different sport art altogether. silly name eh?

[davesporty]

well this was pointless and now i have typers wrists!

[Bob45]

Originally Posted by davesporty

well this was pointless and now i have typers wrists!

With journaling you have to be a visitor to other journals to get responses. I notice when I slack with my visiting I don't get anyone either.

[davesporty]

Originally Posted by Bob45

With journaling you have to be a visitor to other journals to get responses. I notice when I slack with my visiting I don't get anyone either.

Cheers,will try that out.

[smdiskin]

Hello... Hello....
How's it going?
Hit the gym again?

[davesporty]

sadly now,as i have the flu,hoping to workout on wednesday again,it's damn cold here in England.
How's your training going?

[JUSA]

Davesporty, your latest avatar looks pretty good. You've made some strong improvements, grats

[davesporty]

Originally Posted by JUSA

Davesporty, your latest avatar looks pretty good. You've made some strong improvements, grats

Cheers Johnny ,it took a while though.

Keep up your good work too.