Welcome to the Bodybuilding.com BodyBlogs. This is your first post. Edit or delete it, then start blogging!
This entry was posted
on Sunday, July 29th, 2007 at 4:32 pm and is filed under Training.
You can follow any responses to this entry through the RSS 2.0 feed.
You can leave a response, or trackback from your own site.
July 29, 2007 at 4:32 pm
Hi. This is a comment.
To delete a comment, just log in and view the post’s comments. There you will have the option to edit or delete them.
January 22, 2008 at 1:56 pm
Alrighty…. this is my workout as of past month to get me where im at.
Day #1
Bench Press- 135×12, 225xMax(between 6-10), 205×10, 195×10, 185×10
Incline Press- 135×10, 185xMax(usually eight-9), 155×10, 165×10, 180xMax(varies)
Pull Overs- 85×10 5 sets
Pull Downs-Lv.12×10-15 5 sets
Bent-Over Rows- 140×10 5 sets
Deadlift- 225×10, 315×6, 395xMax (usually only 2)
Day #2
Push Press- 135×10, 155×6, 180xmax (varies)
Lateral Raises (dumbell)- 35×10 5 sets
Heavy Upright rows (EZ bar)- 100×10, 110×6, 135xmax (varies)
Hang Clean- 135×10, 185xmax, 205xmax(1 rep)
Barbell Curls (EZ bar)- 85×10 3 sets
Dumbell Curls- 40×10 3 sets
Hammer Curls- 55×10 3 sets
Tri Ext (Pulley w/ rope)- Lvl. 8xmax 5 sets
Tri Ext (Ez Bar)- 85×10 5 sets
Wrist Curls- 65×20 3 sets
Forearm Curls- 70×10 3 sets
Day# 3
Squats- 225×10 5 sets
Leg Ext. (machine)- 170×10 5 sets
Leg Curl (machine)- 150×10 5 sets
Calf Raises- 225×20 5 sets
Str. Leg Deads- 135×10, 225×10, 295×8
Good Mornings- 95×10, 105×8, 135x 6
Then repeat… Sunday off. Leg workout varies on 2nd day of it. Usually will go heavy. Ex:
Squat- 135×12, 225×10, 315×2 or 3, 345×1
then add also leg press
Leg press- 560×10 2 sets, 720xmax (varies) 2 sets.
As for supps: I take a Multi-Vit, Fish oil, Amino Acids, protein, glutamine, and NanoVapor grape.