next week my partner and i are going to start a new routine. 1. our routine now is getting stale, and 2. leg day needs to fall on a saturday.
here is the routine we'll start if you guys O.K. it.
flat bb bench press 2x3
incline db bench press 2x5
seat bb press 2x3
arnold press 2x8-10
close grip bench press 2x3
bent over rows 2x8-10
db curls 2x8-10
hammer curls 2x8-10
one legged db deadlift 2x8-10
Clean and Jerk 2x3
sit-ups w/ the medecine ball throw to partner
twists w/ partner
another sort of ball throw.
we are running m-f at track from 3:30-5:15 then go straight to the gym. on saturday we may run some also. maybe just to and from the gym.
Last edited by Chrispy; 03-17-2005 at 09:12 AM.
Pretty solid, but I would only change the order on Tues so you did your chest first, shoulders next and then your tris. You'll be using more tri than you think on the shoulder stuff and if they are tired your shoulders won't get a great workout. That's the only thing I would change.
Again seems pretty good.
ok thanks. i'll switch that up in the original post then now and see if anyone else has any input.
Looks good. However, I would advise going to the gym before running for close to two hours. That way, you will probably save more energy for weightlifting and be able to optimize the carbs you eat everday. You might also stay leaner, because cardio after a hard lift session will make your body switch over to fat stores, since its carb energy is depleted from the lift.
6'2" | 215 lbs
B320 S315 D440 = 1075
The Road to 1200
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Looks great now... and I would try to sparete the running from the lifting, but it's great now
i wish i could lift before i ran. but track practice with the team is right after school.
besides saving energy for lifting, is there any other reason to run afterwards. like you would burn more fat/less muscle or something.