Alright let's see.
Started this routine 7-23 and I'm going to do it till gains stop. I really like this routine.
Age:26 (almost 27)
Height 5'8.5"(i need that 1/2 inch)
BF: who knows guessing 15% or so
Monday: Chest and Back
Friday: Shoulders, Bis and tris
Monday Sept. 3 - chest and back
Flat bench warm-up 95x12, 135x6--Decline Dumbbell press--85x7 (failure, up one rep) 70x10 (failure, up 5 lbs)
Dips: 2 sets to failure: 12 reps then 10 reps. Might add weight next week.
Low incline Barbell bench press: (around 20 degrees) 140x5, 115x10---this lift needs work, but i might do away with it and add 2 sets of flys.
Curl grip chins: 2 sets to failure. 10 reps, then 6 reps. (these have suffered since doing chest first)
Deadlifts: (done every other week now) (and elevated standing on 25lb plates) 155x6, 245x5, 270x3. Max is 300x1.
Barbell rows: 45x12, 125x7 (failure) 100x10 (failure) adding weight almost every week, back is getting alot stronger.
Work out time: 50 mins. After workout shake 35 grams whey and approx 80 grams maltodextrin.
Rest of diet not to bad. Could be better.
Last edited by PeteO; 09-05-2001 at 05:46 PM.
Wed. Sept. 5
Squats: 95x12, 135x6, 205x7 (failure) 165x10 (failure) been stuck at this weight for a few weeks. Seriously considering cutting deadlifts for a while cause of lower back reasons.
Leg extensions: extension machine sucks, its an old sit up bench i converted. (looking for a new, real one) So the weight values are weird. Using free weights. 75x10, 75x9
Leg Curls: same stupid contraption---30x10, 60x10
One leg calf raises: another home made platform out of 2x4's. 85lb DB's x 20, 17
Abs: crunches-- 3 sets of 10 with 25 lbs.
Time 44 mins.
Diet: Eating clean, every 2.5 - 3 hours, but no real plan.
Breakfast: 2 whole eggs "plus" (with efa's) and 3/4 cup egg whites. 4 pcs. turkey bacon.
Next meal: leftover fried (in olive oil) cat fish.mmmmmmmmmm with greenbeans.
Next: meso-tech bar. love these just too much sugar.
Next: One 7 oz. pouch of tuna fish with a tbsp of olive oil, 1 tbsp fat free miracle whip and 2 chopped pickles. with a side of pork rinds.mmmmmmmm
Took an hour nap. Not to hungry after nap so just had another stupid bar.
Work out 8pm-8:45
after workout meal: 40 grams whey and 80 grams malto.
Next meal: left over meat loaf with some kern...
snacked on peanuts.
Friday workout Sept. 7
shoulders, bis and tris
shoulders: warm-ups (barbell)-45x12, 65x8, Db press: 45x5, 35x10
Tris-Close grip bp. 45x12, 65x8, 150x6, 125x10
skull crushers- 45x12, 75x5, 60x10---weak
bis- barbell curls 45x12, 90x7, 75x10
hammer curls 40x7, 35x9
all work sets to failure---update more later no time..............