Hey all, I'm setting up this log again but this time in the correct section. My goal the next 6-8 weeks is to try to get as close to benching 300lbs as possible. I did a test over the weekend and was able to put up 270, so it is at this mark that I will begin the routing using the spreadsheets on this site.
So here is what all I did for the day...
Week 1 / Day 1
Bench Press - 1x6 @ 210, 2x5 @ 225, 2x4 @ 235
Cable Flys - 3x8 @ 25/30/35
DB Side Raises - 3x8 @ 25/30/35
Triceps Ext. - 3x8 @ 50/55/60
Weighted Situps - 3x12 @ 35/40/45
One change from my original post is that I switched out the incline DB presses and added in cable flys. All the weight used today felt good, I might add 5 lbs to each set of my triceps extensions next week.
Welcome to the super awesome training log subforum Scarecrow!
I was wondering why you work triceps and chest on the same day instead of isolating, like working chest and back one day, biceps/triceps one day, and shoulders one day?
Good luck Scarecrow. We belieeeeve in you.
I wish more people kept logs.
Actually I was just looking at your program and if I remember correctly from your last thread you aren't going to be squatting or Deadlifting? Why is that?
My last program was Bill Starr's 5x5 which is a fairly intensive squat/deadlift routine. The 5x5 and this program are both taxing on your CNS, just in different ways. I wanted to save my "kill me" days for the bench days and leave legs for an end of the week deal.
Wednesday - Week 1 / Day 2
Wide-Grip Pulldowns - 3x8 @ 130/150/170
Barbell Rows - 3x8 @ 135/155/175
Barbell Curls - 3x8 @ 105/115/125
Weighted Back Ext. 3x12 @ 45/55/65
Notes: Well today was a pretty easy day...I don't think I got close to failure on any set so I will be adding 5 lbs to each set next week. Friday will be my next day in the gym so I'll update sometime that afternoon.
Friday - Week 1 / Day 3
Shoulder Rotations - 3x12 at 15/15/15
Bench Press - 2x3 @ 230, 2x2 @ 250 1x30 sec. Neg @ 275
Weighted Dips - 3x6 @ 60/65/70 (DB strapped to waist)
Barbell Shrugs - 3x8 @ 185/205/225
Ab Rotations 3x12 @ 135/150/165
Note: Nothing special to speak of for this workout.
Saturday - Week 1 / Day 4
Leg Presses - 3x8 @ 270/315/360
Leg Extensions - 3x8 @ 185/200/215
Leg Curls - 3x8 @ 125/140/155
Calf Raises - 3x12 @ 200/220/240
Reverse-Grip Pulldowns - 3x8 @ 135/155/175
One-Arm DB Rows - 3x8 @ 75/80/85
Incline DB Curls - 3x8 @ 30/35/40
Note: Nothing special about today's workout.
ummmm, except you're lifting weight I can only dream of?
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