OK gang, this is my first time posting a workout progression. Be as brutal as needed: I’m doing this as much for motivation and accountability as I am to gain strength. I plan on doing this split for five weeks, just long enough for the ground to thaw, and thus in time for outdoor rugby practices. I’m keeping each workout to about an hour.
So here’s the split:
Monday
- Leg Press
- Single Leg Calf Raise
- Walking Lunge
Wednesday
- Bench Press
- Pec Deck Flyes
- Cable Crossover
Friday
- Dead Lifts
- Seated Row
- One-arm DB Row
Friday 3/14/08
Deadlift
135 x 8 x 1
185 x 8 x 1
235 x 6 x 2
250 x 5 x 4
Seated Row
Not sure of the exact weight, I work out at Planet Fitness (boo hiss), and they had only numbers, not weights. Not sure how it converts. Maybe just in multiples of 10?
9 x 12 x 1
10 x 10 x 2
11 x 10 x 3
12 x 6 x 4
One Arm DB Row
45 x 10 x 2
50 x 10 x 2
Not great numbers: but no one pulls up 500 their first serious split. The DB row was low, I was really gassed. I don’t know if it was due to insufficient hydration or food today, but I’m going to increase caloric intake next Friday, see if that helps.