MONDAY - CHEST/TRICEPS/ABS
Started new 12-week variable training workout program this morning. I will be on a 2 day on/1 day off/2 day on schedule. Muscle groups are chest/triceps/abs, back/biceps/forearms, quads/hams/calves, shoulders/traps/abs. Here is a nutshell of the program:
Week 1 - Mutli-joint Exercises
Week 2 - Isolation Exercises
Week 3 - Basic Movement First
Week 4 - Isolations Movement First
Week 5 - Heavy (3-6 reps/set)
Week 6 - Light (12-20 reps/set)
Week 7 - Low (4-6 sets/bodypart)
Week 8 - High (16-20 sets/bodypart)
Week 9 - Long rest (3 minutes between sets)
Week 10 - Short rest (1 minute between sets)
Week 11 - Fast/Explosive Reps
Week 12 - Slow Reps
Here is what I accomplished this morning.
Training Start - 0545
Training End - 0646
Bodyweight - 213.6
Warm-up = 5 minutes on elliptical
CHEST
Bench Press - 10 @ 135, 8 @ 185, 6 @ 185
Incline DB Press - 10 @ 55, 9 @ 65, 8 @ 65
Decline Smith Press - 10 @ 70, 9 @ 90, 8 @112
TRICEP
C/G bench press - 10 @ 70, 9 @ 80, 8 @ 92
Bench Dips - 3 x 15
ABS
Reverse Crunch - 3 x 15
Crunch - 3 x 15
