SUNDAY: The 1st day of the rest of my BB life
9-12-2008 18:28:06
Finally added pix 2 my profile. Had 2 approximate dates. The new me is a rotten record keeper. Perhaps my new laptop will assist me with that shortcoming. New PC ergo spending way 2 much time on the net. But, long overdue in any event. I was spending more csash renting computer time than the PC cost me!
I have been working out 6 to 7 days a week doing 1 body part a day for three months now. Though I have added @ 5# and am @2% more cut (OTHERS Noticed, I only noticed the cuts), it is time for a change. Started a new stack a week ago upping my intake to @1200cc/wk range SO WorkOut should be adjusted to follow. I did my last 1 part WO 2day: Wimpy biceps. May feel 2moro, but since I’m going to be CharlieCharts for this program I won’t even outline it here. Copied a WO from BB.com. Tried 2 find it 2day to get refs but was not successful. Going to log progress on BB.com MuSpace/Blog. TODAY: 180#. Want to get 30# by March 2008 end. Ultimate goal: 232# @ 3% BMI. Here’s my new prog:
By: Derek Charlebois
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Monday’s Routine:
| Exercise | Repetitions |
Sets |
| Bench Press | 6-10 | 3 |
| Incline Dumbbell Press | 6-10 | 2 |
| Dips | To Failure | 2 |
| Close Grip Bench | 6-10 | 2 |
| Lying Tricep Extension | 6-10 | 2 |
| Tricep Pressdown | 6-10 | 1 |
Tuesday’s Routine: Legs
| Exercise | Repetitions |
Sets |
| Squats | 8-10 | 3 |
| Leg Press | 8-10 | 2 |
| Stiff Leg Deadlift | 12-15 | 2 |
| Leg Curl | 8-10 | 2 |
| Standing Calf Raise | 8-12 | 2 |
| Seated Calf Raise | 8-12 | 2 |
Thursday’s Routine: Shoulders/Traps
| Exercise | Repetitions |
Sets |
| Military Press | 6-10 | 3 |
| Dumbbell Press | 6-10 | 2 |
| Side Lateral | 6-10 | 2 |
| Bent Over Lateral | 6-10 | 1 |
| Barbell Shrug | 6-10 | 2 |
| Dumbbell Shrug | 6-10 | 2 |
Friday’s Routine: Back/Biceps/Forearms
| Exercise | Repetitions |
Sets |
| Bent Over Row | 6-10 | 3 |
| Reverse Lat Pulldown | 6-10 | 2 |
| Pull Up | To Failure | 2 |
| Deadlift | 12-15 | 1 |
| Dumbbell Curl | 6-10 | 2 |
| Close Grip Curl Bar Curl |
6-10 | 2 |
| Cable Curl | 6-10 | 1 |
| Behind The Back Curls | 8-10 | 1 |
Another type can concentrat e on your form, ask dspikehead@hotmail.com
Only adjustment: Tuesday I start. This will fit nice with work, all my clients are M-W-F!
