TCo4482's Workout Journal

[TCo4482]

To give you all just a quick intro, I have been pretty serious about working out for about 3 years now. I am currently at 245lbs and 6'2. I have been doing split routines for what seems like forever now and I want to try something new for 2007. I searched BB.com and found this workout plan and modified it just a little to fit my likings. I will try and keep this thread up with results. All I can say is after my first day on this program it is definitely harder than what it originally looked like. I plan to stay on this program for 6-8 weeks.

The following routine is meant to be done 3 days a week in the day on, day off method. I am doing 20 minutes of light cardio after my workout, and then on days off I am going to try and do some sort of HIIT cardio.

Workout One:
Flat Barbell Bench Press - 3 sets x 5-6 reps
Incline Bench Press - 3 x 5-6
Seated Barbell Shoulder Press - 2 x 5-6
Side Lateral Raise - 2 x 8-10
Reverse Lat Raise (on Incline Bench) - 2 x 8-10
Tricep Pressdown - 2 x 8-10
Lying Tricep Extension - 2 x 10
Dip Machine - 2 x 10
Tricep Kickback - 2 x 10
EZ Bar Curls - 2 x 8-10
Straight Bar Curls - 2 x 8-10
Dumbbell Preacher Curls - 2 x 8
Abs

Workout Two:
Pulldowns to Front - 2 x 10
Seated Row - 2 x 10
Pulldown to Behind Head - 2 x 10
Stiff Leg Deadlift - 2 x 8
Leg Press - 2 x 10
Leg Extension - 2 x 10
Hamstring Curl - 2 x 10
Calf Raises - 3 x 10-12
Abs

Workout Three:
Flat Barbell Bench Press - 3 x 8-10
Incline Barbell Bench Press - 2 x 8-10
Tricep Pressdown - 2 x 8-10
Dumbbell Kickback - 2 x 10
Shrugs - 2 x 10
Behind Back Shrugs - 2 x 10
EZ Bar Curls - 2 x 8-10
DB Hammer Curls - 2 x 8-10

[TCo4482]

Day One on this program. It was a lot more challenging than it looks.

Workout One:

Flat Barbell Bench Press:
275x6, 275x6, 275x5

Incline Barbell Bench:
205x6, 205x5, 195x5

Seated Barbell Shoulder Press:
165x6, 145x6

Lat Raise (Side):
15x10, 20x10

Lat Raise on Incline Bench:
15x10, 15x8

Tricep Pressdown:
90x10, 110x10

Lying Tricep Extension:
75x10, 75x8

Dip Machine:
180x10, 180x10

Dumbbell Kickback:
10x10, 10x10

EZ Bar Curl:
80x10, 100x10

Straight Bar Curl:
70x8, 70x8

Dumbbell Preacher Curl:
25x8, 25x8