Good stuff. My assistance is set up a little different than recommended. I do squat assistance on DL day, DL assistance on squat day, stuff like that. I like to get a full body workout every trip to the gym, more or less. I’ve got a lot of goals, so I’m probably “chasing too many rabbits” at once, but I’m feeling pretty good about it.
Sometimes I will use a more full body approach to the assistance exercises. I think that as long as you are not working the same muscles too often (depending on how you respond to volume, etc.) and are getting adequate nutrition and sleep then you will be fine. It’s all about works for YOU, not the “miracle” workout plan.
Monday 24 May 2010 - Cycle 2
Home for the summer, so workout routine may be a little different.
Ran about 3 miles of run/walk intervals in the AM.
Military Press
115x5
130x5
145x8
DB Row
55x15
55x15
55x15
55x15
55x15
Side Cable Extensions
55x15
55x15
40x15
Shoulder Rotations
12.5x15
15x15
15x15
Tuesday 25 May 2010
Deadlift
270x5
315x5
355x5
Chin-Ups
10/10/10/10/10
SLDL
95x10
115x8
165x8
Straight Arm PD
70x15
90x15
90x15
DB Incline Curls
25x15
35x15
Thursday 27 May 2010
Bench Press
190x5
215x5
245x10
Dips
15/15/15/15/15/15
Tricep PD
55x15
70x12
70x12
Curl Bar Extension
70x10
70x10
50x10
Machine Fly
100x15
115x15
Friday 28 May 2010
Squat
225x5
245x5
285x10
205x20
Lying Leg Curl
105x15
105x15
95x15
Single Leg Plyo
2 Sets for 15 reps
Calf Leg Press
405x3 minutes
Monday 31 May 2010
Military Press
120x3
140x3
155x6
DB Row
55x15
55x15
55x15
Arnold Presses
35x15
35x15
35x15
Low Cable Row
90x15
115x15
130x15
Cross Cable Extension
70x12
60x12
Tuesday 1 June 2010
Deadlift
295x3
335x3
375x3
Chin-ups
11/11/11/10/10
BB Shrug
225x12
225x12
275x12
Side Cable Pull Downs
70x15
60x15
60x12
EZ Bar Curls
70x12
100x12
110x10
Cable Curls
70x15
80x15
Thursday 3 June 2010
Bench Press
205x3
230x3
260x7
Dips
15/15/15/15/15/15
Cable Fly
120x15
130x12
130x10
Overhead Tricep PD
130x10
110x10