MK2004’s BodyBlog

From today I’m the lowest weight I’ve been in years (218 lbs). Am currently training and eating to cut the bodyfat, but wasn’t expecting it to be this quick (was about 238 at the beginning of January). Still people are commenting at the gym I actually look bigger which is good.

Just in case anyone looks at my bench stats and thinks that looks fishy, the early one was my max a couple of years back - since then I’ve mainly steared clear of barbell bench press. However, yesterday managed to crank out 8 easy reps with three plates per side (its far from the best bench, but pretty pleased with the achievement).

Have been pleased with the progress my back has made over the last few months. However, now I want to really concentrate on the legs. At present I work quads and hams on seperate days. Quad day consists of:
Squats
Leg Press
Hack Squat or Front Squat
Leg Extensions
Reps tend to be between 8-15, although I do do higher reps on the leg extensions just to finish of the routine.

Hams day looks like this:
Stiff-Legged Deadlift
Lying Leg Curl
Standing Leg Curl
Reps tend to be a little lower 6-12.

Calves are trained twice a week.

Anyways I’m thinking of shaking up my leg training to get them growing again - so any suggestions from any other members would be real welcome.

Have decided to concentrate more on back training now, and have therefore split my back workout into two (one for thickness, one for width).

 Back Thickness comprises of:
Deadlifts — Barbell Rows — Dumbell Rows — T-Bar Rows

Back Width comprises of:
Pull-ups — Wide Grip Pulldowns — Narrow Grip Pulldowns — Seated Rows.

First blog: Here’s my current training routine

Mon: Quads & Calves

• Squats
• Leg Press
• Hack Squats or Front Squats
• Leg Extensions
• Standing Calf Raise
• Seated Calf Raise

Tues: Chest

• Incline Dumbell Bench or Incline Barbell Bench
• Bench Press
• Weighted Dips
• Flyers

Weds: Shoulders & Traps

• Lateral Raises
• Dumbell Shoulder Press or Machine Shoulder Press
• Rear  Raises
• Front Raises
• Upright Rows
• Barbell/Dumbell Shrugs

Thurs: Back

• Chins
• Deadlifts or Barbell Rows
• Dumbell Rows
• Seated Row
• Narrow Grip/Wide Grip Pulldowns

Fri: Arms

• Rope pulldowns (warm-up)
• Close-Grip Benchpress or French Press
• Bench dips or heavy pulley pulldowns
• Dumbell Extension
• Barbell Curl
• Preacher Curl or Concentration Curl
• Hammer Curls

Sat: Hams & Abs

• Lying Leg Curl
• Stiff-legged Deadlift
• Crunches
• Hanging Leg Raise

Cardio: 40 min sessions done on Sunday, Tuesday, Thursday & Saturday.

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