Almost there…
Thursday, September 25th, 2008So it’s been awhile since I made a post so I thought I’d stop by and update this thing. Here is whats up. So I wanted to reach 200lb by the end of August which I cam damn close to weighing in around 197 when I left for vacation Aug. 26th. Vacation took a toll on me and I lost some pounds from not hitting the gym. Anyway I got back Sept 9th and after reading "the education of a bodybuilder" by Arnold I took a page from the book and started a new work out. It is much more intense then my normal 50 minute work out. I’m now getting up at 5am so I can hit the gym by 6am and stay till 8am. So 2 hours 6 days a week and let me tell you the pounds have come back. In no time at all I am now up to 199lb just 1 pound shy of my goal. I must say the work out is intense with high reps and higher sets. I couldn’t walk for 3 days it felt like after my first leg day. Anyway thought I’d share my new routine, it has kicked my ass and done its job and I am excited to keep with this one for awhile. Cheers!
6 day Arnold Work Out.
Squats (5×10)
Leg Curls (5×12)
Lunges (5×12)
Std Calve (5×15)
Sit Calve (5×15)
Situps (5×50)
Leg Raise (5×50)
Twists (5×50)
Wrist Curls (5×12)
Tues + Fri Date Lbs.
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Chin ups (5×10)
Bent Row (5×10)
T Bar (5×10)
STRETCH
Bench (15/10/8/6)
Incline Press (5×8)
Flys (5×10)
Pullovers (5×15)
Behind Neck (5×10)
Laterals (5×8)
Bent Laterals (5×8)
Wrist Curls (5×12)
Wed + Sat Date Lbs.
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Tri Pull (3×10-2×8)
Tri Ext (5×12)
Lying Tri (5×12)
Incline D curl (5×10)
Preacher (5×8)
Concentration (5×10)
Sit Calve (5×15)
Sit ups (5×50)
Leg Raises (5×50)
Twists (5×50)
Wrist Curls (5×12)
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