View Full Version : Blood, Sweat and Pain...All in a days work - My Journey

01-29-2007, 01:49 PM
Well, I started my training a few months now. However, I haven't been all too serious with it, due to my lack of time and lack of funds to feed my protien needs. But with my new found free time and adaquate funds, theres no reason why I don't go the distance.

After every workout I drink Prolab's Nlarge 2, which contains 600 cals and 40g of protien. I also drink this in the morning and night of my workout days, however I only drink it once of twice a day when its a non-workout day. I eat regulary during the day, with my cal range between 2000 and 3000. Oh, and incase I hadn't already mentioned it before, i'm a "hardgainer". Not necessarily skinny, but tall.

Okay, heres what i'm gonna stick to no matter what the circumstances for the next 3 months:

Day 1: Chest and Back

Dumbbell Incline Press 3x9-11
Close Grip Chins 3x9-11
Flat Dumbbell Flies 3x9-11
Deadlifts 3x9-11
Decline Barbell Bench Press 3x9-11
Seated Cable Row 3x9-11
Shrug 4x10

Day 2: Legs

Squats 5x6
Leg Press 5x6
Leg Extensions 2x10
Hamstring Curl 3x9
Seated/Standing Calf Raises 2x25
(Do one of set of each)

Day 3: Biceps, Triceps, and Shoulders

Behind Neck Press 3x10
Standing Dumbbell Lateral Raises 5x5
Upright Row 4x10
Skull Crushers or Close Grip Press 3x10
Barbell Curl 3x10
Dips or Barbell Extensions 2x9-11
Hammer Curls 2x9-11

Any suggestions are glady welcomed!

01-30-2007, 05:57 AM
Ok, so this is where the real work begins. I figured that if I was to do low sets and reps then its only fair that I do some super heavy weights. Today is chest/ back day, and boy did I rip some muscle...

Dumbbell Incline Press
10 x 60kg
10 x 60kg
8 x 65kg

Close Grip Chins
10 full reps
10 full reps
10 full reps

Flat Dumbbell Flies
10 x 17kg
10 x 20kg
10 x 20kg

10 x 70kg
10 x 72kg
10 x 75kg

Decline Barbell Bench Press
10 x 55kg
10 x 60kg
8 x 63kg

Seated Cable Row
10 x 45kg
10 x 52kg
10 x 52kg

10 x 80kg
10 x 80kg
10 x 80kg
10 x 80kg

The shrugs just about killed me ^^