Thu 11th June 2009 - Chest and Triceps
BP - 100x 2sets x 8reps
Incline BP - 100 x 2sets x 4reps
Incline DB Flyes - 25`s x 2sets x 8reps
One arm overhead DB Extension - 20 x 2sets x 8reps
45min
Fri 12th June - 2009 - Biceps
EZ bar Curl - 50 x 2sets x 12reps
EZ bar Scott Curl - 50 x 10reps
Incline DB Curl - 1triple drop set
Sat 13th June 2009 - Legs
A: Back Extension - 2sets x 50reps
B1: Bulgarian Split SQ w/DBs - 25s x 4sets s 4reps
B2: Lying Single Hammer Strength Leg Curl - 25 x 4sets x 4reps
55min
22th June 2009 - Shoulders + Biceps
Hammer Strength Shoulder Press - 80 x 2sets x 12reps
EZ bar Scott Curl - 50 x 5reps
Incline DB Curl - 1triple drop set
30min
Tue 23th June - Legs
A1: Bulgarian Split SQ w/DBs - 25s x 2sets s 5reps
A2: Lying Single Hammer Strength Leg Curl - 25 x 2sets x 5reps
B: SM Squat - 60 x 2sets x 5reps
C: Snatch grip Deadlift off platform - 80 x 4sets x 5reps
45min
Wed 24th June - Back
Pullups - 50reps in 20min
One arm DB Row - 60 x 10reps
One arm Hammer Strength Row - 80 x 8reps
45min
Thu 11th June 2009 - Chest and Triceps
BP - 100 x 10reps
Incline BP - 100 x 2sets x 4reps
Incline DB Flyes - 25`s x 2sets x 10reps
One arm overhead DB Extension - 20 x 2sets x 10reps
40min
Fri 26th June - Biceps
Hammer Strength Bicep Curl - 40 x 4sets x 6reps
Incline DB Curl - 1triple drop set
Standing EZ bar curl - 1triple drop set
Mon 29th June - Lower Body
Front SQ - 90 x 2sets x 2reps
Snatch grip Deadlift off plattform - 90 x 2sets x 2reps
Lying one leg Curl - 25 x 2sets x 4reps
25min
Tue 30th June - Upper Body
BP - 100 x 10reps
Incline BP - 100 x 4reps
One arm DB Row - 60 x 15reps
Thu 2th July - Lower Body
Front SQ - 90 x 3sets x 2reps
Snatch grip Deadlift off plattform - 90 x 3sets x 2reps
Lying one leg Curl - 30 x 3sets x 2reps
30min
Sun 6th June - Upper Body
BP - 100 x 2sets x 9,8reps
Incline BP - 100 x 2sets x 4reps
Pullups - 2sets x 10reps
One arm Hammer Strength Row - 80 x 2sets x 4reps
45min
Would be good to see some diet and stats about you.
What are your goals for this journey?
Ive been on vacation the last month. Not much training during these weeks so Ive lost some size and strength.
I am 39years old. 177cm or 510 and 90kg (200 pounds) I train just to be in shape and healthy. My goals are simply to stay strong and muscular while keeping the fat away. I train drug-free but Im a big beliver in supplements.
This is what I used in the summer when I didn`t train much:
- Rhodiola rosea
- Multi Vitamin/Minerals
- Vitamin C 1000mg
- Vitamin E 1000IU
- ZMA
- Fish Oil
I usually also take green tea, CoQ10, grape seed, saw palmetto, enzymes, tribulus and a few more.
Of course I also drink whey protein and MRP`s.
More details about stats, diet and supplements later.
Thu 30/7/2009 - First Lower Body Workout after vacation, careful start:
Front SQ - 80 x 4sets x 2reps
Good mornings - 60 x 2sets x 6reps
Lying one leg Curl - 30 x 2sets x 2reps
30min
Fri 31/7/2009 - Upper Body:
A1: Incline BP - 100 x 4sets x 2reps
A2: Pullups - 4sets x 8reps
B1: Close grip BP - 100 x 4sets x 2reps
B2: EZ Bar Scott Curl - 50 x 4sets x 2reps
45min
Mon 3/8/2009 - Upper Body:
A1: Pullups - 2sets x 10reps
A2: Incline BP - 100 x 2sets x 3reps
B: One arm DB Row - 60 x 12reps
C: One arm overhead DB Extension - 15 x 12reps
D: One arm DB Scott Curl - 15 x 12reps
45min
Tue 4/8/2009 - Lower Body
Front SQ - 80 x 2sets x 4reps
Good Mornings - 40 x 2sets x 8reps
Back Extension - 2sets x 20reps
25min
Thu 4/8/2009 - Upper Body:
A1: Incline BP - 100 x 2sets x 3reps
A2: Pullups - 2sets x 12reps
B1: One arm Hammer Strength Row - 80 x 2sets s 3reps
B2: One arm overhead DB Extension - 20 x 2sets x 3reps
B3: One arm DB Scott Curl - 20 x 2sets x 6reps
40min
Fri 7/8/2009 - Lower Body
Front SQ - 80 x 2sets x 4reps
Good Mornings - 40 x 2sets x 8reps
Back Extension - 2sets x 25reps
25min
Tue 11/8/2009 - Lower Body
Front SQ - 80 x 2sets x 5reps
Good Mornings - 40 x 2sets x 10reps
Back Extension - 2sets x 25reps
25min
Wed 12/8/2009 - Upper Body
Bench Perss - 120 x 2sets x 1rep
Incline Bench - 100 x 2sets x 3reps
Pullups - Total 30reps in 15 minutes
40min
Fri 14/8/2009 - Lower Body
Front SQ - 80 x 2sets x 6reps
Good Mornings - 40 x 2sets x 12reps
Back Extension - 2sets x 25reps
20min
Sat 14/8/2009 - Upper Body
Bench Perss - 120 x 2sets x 1rep
Incline Bench - 100 x 2sets x 3reps
Pullups - Total 30reps in 15 minutes
30min