Hey have decided to start posting my training, make me a little more accountable and all that. Hope I�??m posting it in the right place???
My aims from my training are build size but more importantly, increase strength.
Heres the current weights program I�??ve just started to follow (sourced it from T-Nation)
Monday:
AM �?? Cardio approx 40 minutes (run)
Afternoon - Heavy upper body day
DB bench press 6 X 3 (I do this lying on the floor and focus on using my triceps…due to past shoulder injury)
BB up-right row 6 X 3
Standing BB shoulder press 5 X 5
Pull ups 5 X 5
Skull crushers 3 X 5
BB bicep curls 3 X 5
Tuesday:
AM �?? Cardio 40 mins
Afternoon -Lower Body and abdominal
Unilateral leg press 1 X 25 / 1 X 20 / 1 X 15
DB still leg deadlift 3 X 12 �?? 15
Lunges 2 X 30 reps (15 per leg)
Seated calf raises 3 X 20
Crunches to failure X 3 (add weight to keep reps around 25)
Wednesday:
AM- Cardio 40 mins
Afternoon - Light Upper Body Day
DB bench press 1X 15 / 1 X 12 / 1 X 20
DB Row 1 X 15 / 1 X 12 / 1 X 20
DB lat raises 3 X 15
Pull down to front (triceps) 3 X 15
Preacher curl 2 X 15
OH unilateral DB extensions 2 X 15
Friday:
AM �??Cardio 40 mins
Afternoon - Lower body & abdominal
BB Squat 6 X 4
Rack Deadlift 1X 8 ? 1 X 6 / 1 X 4 / 1 X 2
Lying leg curls 3 X 6
Standing calf raises 5 X 5
Hanging leg raises 3 X 8
Saturday:
AM �?? Cardio 40 mins
Afternoon - Swim 20 mins & Abdominal work
Sunday: REST/ active recovery (walk / swim)
Today�??s session �?? Monday 18th Feb 08
Heavy lifting day
DB bench press: 17.5kgX3reps, 17.5X3, 17.5X3, 17.5X3, 17.5X3, 17.5X3
BB upright row: 52.5X3, 52.5X3, 52.5X3, 52.5X3, 52.5X3, 52.5X3
OH BB Shoulder Press: 30X5, 30X5, 30X5, 30X5, 30X5
Pull ups: 5 supinated, 5, 5, 5, 5
Skull crushes: 20kgX10, 20X5, 20X5
BB bicep curls: 25kgX5, 25X5, 25X5
Would love any advice or comments about my program… cheers fieldy
Keep it up.