September 17, 2006
[previously stated] Stolen work-out plan from Yoghini : Hey, I’m not afraid to try something new and different!
We’ll compare results later :*ahem* some adjustments were in order for me!
Shifted the Wednesday workout to Sunday so I get TWO full days to rest my back! So now it’s a 5×5 modified total body work-out, with emphasis on Back/Biceps, Chest/Triceps, then Legs priority on day 3 (Friday)! In other words, a major excercise per muscle group (5 excercises, 5 sets each) and 2 or 3 isolating excercises for the emphasis group that day!
Sunday
Bent-over Row - 1—10 (135lbs) 4—5 (225lbs)
Deadlift - 1—5 (225lbs) 4—5 (275lbs)
Flat Dumbell Press - 1—10 (90lbs.each) 3—5 (110lbs.each) 1—5 (90lbs.each)
Squat Rack … 1—10 (135lbs) 1—5 (225lbs) 3×5 (245lbs) low intensity, back feels better
Barbell Curl - 5—5 (135lbs) 1—7 (135lbs)
Cable Curls (He-mans) - 3×10 (60lbs each)
Wednesday
Squat … 5—5
Incline Bench … 5—5
Barbell row or seated rows or T bar rows … 5—5
Skull Crusher - 5×5
Chin ups - 5—5
Abs
Friday
Squat … 5—10-12
Military Press … 5—6-8
LEG PRESS … 5—10-12
Leg Extension … 5—10-12
Leg Curl - 5×10-12
Calfs
Posted in Training
September 14, 2006
Okay, Wednesday I talked all this mess about doing Yoghini’s program too for 6-weeks … here are the meals for that day:
0630 - Mesotech Protien mix w/water, animal pack, NITRIX tabs x 3
0815 - 2 boiled eggs, 2 pork sausage, 4oz. white rice, 4oz. instant oatmeal, 1/2 cup sliced canteloupe, 1 small pancake w/strawberries & syrup, 2 8oz cartons of skim milk
1100 workout, empty stomach - follow-up with scoop of grape CELL MASS (3 grams CEM3) in water and 3 NITRIX tabs
1330 - 6 oz turkey slice, turkey chef salad, 5 chicken wings, 4oz broccoli, 4oz white rice, bread role, 20oz orange Gatorade
1900 - Panini Sandwich with turkey and ham, lettuce, tomato, olives, bacon and mustard, 20oz Gatorade
2100 - tired, back hurts, sleep
Posted in Training, Nutrition
September 13, 2006
Wednesday
Squat … 3×3
Flat Bench … 3×3
Deadlifts … 3×3
Flat narrow grip bench press (till my shoulder is 100%)-2×5
Abs
Friday
Squat … 5×5
Incline Bench … 5×5
Barbaell row or seated rows or T bar rows … 5×5 (depending on how my back is doing)
Chin ups - 2×5
Calfs
Stolen work-out plan from Yoghini … Hey, I’m not afraid to try something new and different!
We’ll compare results later …
Sunday
Squat … 3-4×10-12
Military Press … 3-4×10-12
Deadlifts … 3-4×10-12
Decline narrow grip bench press … 3-4×10-12
Abs
Posted in Training
September 13, 2006
Welcome to the Bodybuilding.com BodyBlogs. This is your first post. Edit or delete it, then start blogging!
Posted in Training
View all comments | Leave Comment