6/1-6/5
Monday = bi’s , 30min elliptical before breakfast, 25 min treadmil after lifting
Tuesday= Tri’s 30 min elliptical before breakfast, 25 tredmill after lifting
Wed=Shoulders 30 min elliptical before breakfast, 25 elliptical after lifting
Thursday=back , 5hrs later chest & legs 30 min elliptical, 25 treadmil (after first session)
Today= I plan on doing some jogging and strides
I wanted to do chest and legs on Friday, but I couldn’t because I had a doc appt… and I had to come from tonight and don’t have access to a gym in my hometown (I’m living in a dorm for the summer)
A little background on me. I’m a 19 6’ 330lbs ex-football player(high school and one year college) . I have been lifting since I turned 14, exclusively with football workouts and extra stuff for football. I have been supplementing religiously since I was 15. In High School I was b/t 260-290…I reported in college at 300. I have put on a lot of weight partly because of depression and other things and trying to get back down to my “playing weight” of 270-280.
Personal Bests
Bench: 355 ( I hit 300 when I was 260)
Incline: 320 ( haven’t maxed on this since jr of high school , I was 271 then)
Squat: 500
Power Clean: 265 (same as above)
Hang Clean: 225 x 5
Anyway here is how my first week went on this type of split
Bi’s
Seated D.B Curls
10x 40lbs
8x 50lbs
6x 55lbs
Seated Barbell Curls
10x 65lbs
8x 85lbs
6x 95lbs
Standing Barbell Curls
10x 85lbs
8x 105
6x 115(1st 4)/105lbs
Pr. Curls
10x 75lbs
8x 80(1st 3)/65
6x 65 * started to heavy
High Cable Curls
10x 60lbs
8x 50
6x 40
Hammer Curls
10x 40s
8x 50
6x 55
Tri’s
Smith Machine Close-gripped Bench
10x 225lbs
8x 245
6x 275
Rope Push Down
10x 120lbs
8x 130
6x 140
Over the head tri pull?
10x 90lbs
8x 100
6x 110
Rev pushdown
10x 60
8x 90
6x 110
1-arm pushdown
10x 50lbs
8x 60
6x 70
1-arm D.B. Ext
10x 20s
8x 25
6x 30
Dips 10,8,6 (machine assisted)
Shoulders
Seated Barbell Press
10x 135
8x 155
6x 165
D.B Side Lat Raise
58’s (25w/5’s , 15w/ 10s , 10w/ 15s, 8w/ 20s all back to back)
58’s (25w/3’s , 15w/ 5s , 10w/ 8s, 8w/ 10s all back to back)
Barbell Front Raise
10x 45lbs
8x 50
6x 55
Shrugs
10x 275lbs
8x 315
6x 335
Hang Clean
5x 135lbs
5x 135
5x 185
Y-raises
10x 5’s
8x 8
6x 10
Back (weakest part of my body)
Pulls ups (machine assisted)
3 sets of 8
RDL
6x 315lbs
5x 365
4x 365
Barbell Bent Over Row
6x 115lbs
6x 135
6x 155
Lat Pull-down
6x 120lbs
6x 140
6x 160
D.B 1-Arm Row
10x 60’s
8x 75
6x 90
Chest
Bench Press
Natural Grip
8x 225
Shoulder Width Grip
8x225
2in Wider Than Shoulder Width
8x 225
4in Wider Than Shoulder Width
8x 225
6in Wider Than Shoulder Width
8x 225
Wide As I Could Get
8x 225
D.B Flies
Flat Bench
8x 30’s
15 Degree incline
8x 35’s
45 Degree Incline
8x 40’s
Cable Cross-Overs
Bottom Pulley
8x 80lbs
Half Way B/T Shoulders & floor
8x 70lbs
Shoulder Height
8x 70lbs
Top Pulley
8x 70lbs
Legs
Squats
8x 315lbs
6x 365
4x 405
Lunges W/ Body Weight
10 , 8 ,6
Machine Leg Curls
10x 120lbs
8x 140
6x 160
Calf Raises & Leg Ext I Didn’t Do B/C of Hammy Cramp
Supplement Plan
Before Breakfast , After Morning Cardio
Glutemine
Creakic
CLA
Leukic
Fish Oil
Vitamins
Bcaa’s
Muscle Milk RTD
Razor Ripped
Lunch & Dinner
Fish Oil
Bcaa’s
Razor Ripped (lunch)
Pre-Workout
CLA
Leukic
Nano Vapor
Post- Workout
Muscle Milk RTD
CLA
Creakic
Anabolic Halo
Glutemine
Before Bed
Muscle Milk RTD
I will Have my nutrion log up in a couple of days
<message edited by MTXE71 on Friday, June 05, 2009 3:26 AM>