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Tru
03-11-2003, 08:14 PM
My short-term goal is to be 185-195lbs at 10% bodyfat or under by July. That's from the starting weight of 170lbs.
My overall goal is to be 200-210 at under 8% bodyfat.

Day 1: Chest, Triceps, abs
Day 2: Legs, calves
Day 3: Rest.
Day 4: Shoulders, abs, forearms
Day 5: Back, Biceps
Day 6: Rest.
Day 7: Rest.

1 Minute rest between sets for chest/shoulders/back, 1 1/2-2 minutes for legs, 30-45seconds for biceps/triceps, calves and abs 20-30 seconds.

-=Chest/triceps=-
Incline Dumbbell Bench, Flat Barbell Bench, Dumbbell Pullovers, DIPS, French Press, lying tricep extensions

-=Legs/Calves=-
Front Squats, Hack Squats, Leg curls, Lunges, Seated Barbell Calve Raises

-=Shoulders=-
Military Press, Shrugs, Upright Rows, Standing lateral raises

-=Abs=- (4 sets of 15-20, come up in 3 seconds, pause for 2, down in 3)=-
Crunches, Reverse crunches, Side crunches

-=Forearms=-
Barbell wrist Curls, barbell reverse wrist curls

-=Back/Biceps=-
Palms Away Pullups, Deadlift, One Arm DB Rows,
Incline Dumbbell Curls, barbell curls, Hammer Curls


Diet:

Training days:

7:00 - 3 whole eggs, 1/2 cup oatmeal, 20oz milk with 2 scoops whey
10:30 - protein bar
12:30 - chicken nuggets, milk
3:30 - 2 scoops whey with 8oz grape juice
3:40 - workout
4:40 - 2 scoops whey with 8oz grape juice
5:30 - chicken breast, 1/2 cup oatmeal, brocolli, 20 oz milk
7:30 - chicken breast, brocolli
8:30 - cup cottage cheese
9:30 - cup cottage cheese

breakdown according to fitday.com:
Calories: 3108
Protein: 352
Carbs: 253
Fat: 75


Nontraining days:
breakdown:
Calories: 1728
Protein: 163
Carbs: 161
Fat: 49

7:00 - 1/2 cup oatmeal, 2 whole eggs, 20oz milk w/ 1 scoop whey
10:30 - protein bar
12:30 - chicken nuggets, milk
4:00 - chicken breast, brocolli, 1/2 cup oatmeal
6:00 - 1/2 cup cottage cheese
8:00 - 1/2 cup cottage cheese

galileo
03-11-2003, 08:17 PM
:spam:

Saint Patrick
03-11-2003, 09:57 PM
Why are you working abs twice a week while working all other muscle groups only once a week?

Tru
03-12-2003, 10:55 AM
Because abs are a small muscle group. I should work calves more than once too, but i'm not concerned with them right now.