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Hello all!!:D
Stats:
6'1"
258 lbs
13.5% BF
Chest 53"
Biceps 19" flexed
Quads 25" (6" above knee)
Calfs 17"
The following is a my most recent Heavy week and is a typical training week (I do make adjustments from time to time): Strict form and no cheating.
Sunday: Back
Assisted pull ups 70/10, 60/8, 50/8, 40/7
Seated cable rows 165/10, 180/10, 195/10, 210/9
Iso Rows wide 180/10, 270/10, 360/10, 410/8
Iso rows Lo 270/10, 270/10, 320/9, 270/9
25 minutes on Eliptical xtrainer at level 10, 65-75 rpms
Monday: Chest
Hammer inline press 140/12, 280/10, 370/4, 350/6, 280/8
Hammer Flat press 280/8, 240/10, 240/9, 210,12
Hammer decline press 280/10, 350/6, 330/9, 310/10
Flat dumbell press - 95/10, 95/8, 95/7
Cable xovers 80/10, 90/10, 80/8
Tuesday: Legs ( I alternate leg press and Barbell Squats from week to week as my main exercise) I will show both now, but I do not do both in the same week.
Leg Press 405/12, 585/10, 765/10, 945/10, 1035/10, 1195/8, 1215/6, 675/20
Squats 135/10, 225/10, 315/8, 315/8, 315/8, 365/6, 365/8, 225/20
Leg Curls 120/10, 135/10, 150/6, 150/4
Leg Extensions 240/8, 240/8, 200/12, 200/12
Standing Cald Raises 275/10, 300/10, 300/10, 340/9
Wednesday: Cardio only
35 minutes Eliptical XTrainer at level 10, 65-75 rpms
Thursday: Shoulders
Dumbell Press 55/12, 60/12, 70/10, 75/8
Cable Sdie Laterals 40/10,10, 40/10,10, 50/10,8, 50/9,9
Cable Front Laterals 80/10, 90/10, 100/10, 100/8
Bent over Dumbell raises 4X30/10
Shrugs - 3X250/10-15
Front cable rows 110/10, 120/10, 120/10, 110/10
Friday: Arms
EZ Bar curls 4X105/10
Skullcrushers 4X105/12 - I don't push it (Sore elbows)
Alt. Dumbell curls 40/10, 50/10, 55/10, 60/8
Tricep Pulldowns - 190/10, 190/10, 200/8, 200/7
Hammer Curls - 3X40/8-10
Dip Machine 350/15, 360/15, 365/12
Saturday: Core
Crucnhes 3X25
Cable Punch Pull 4X70/10,10
Cable Rotations 4X80/10,10
Capt. Chair Leg Lifts 3/15-20, 12-15, 10
Hyperextensions w/45 lb plate 3X10,8,6
Dumbell Pullover 3X70/10
Cardio 25 minutes Eliptical XTrainer
Sunday Rest.
Every ninth week, no weights, just cardio 4x
I intake between 300-400g of protein a day from low carb smooties and chicken. I eat protein bars as a last resort.
Carbs are between 150-300g per day
I only take Creatine (Russian Red actitubes)
I used to take glutamine, but found out it does nothing for you unless injected into the bloodstream.
At this time I am averaging 1-2 lb weight loss every 3-4 weeks since September.
Suggestions welcomed.
:)
Stats:
6'1"
258 lbs
13.5% BF
Chest 53"
Biceps 19" flexed
Quads 25" (6" above knee)
Calfs 17"
The following is a my most recent Heavy week and is a typical training week (I do make adjustments from time to time): Strict form and no cheating.
Sunday: Back
Assisted pull ups 70/10, 60/8, 50/8, 40/7
Seated cable rows 165/10, 180/10, 195/10, 210/9
Iso Rows wide 180/10, 270/10, 360/10, 410/8
Iso rows Lo 270/10, 270/10, 320/9, 270/9
25 minutes on Eliptical xtrainer at level 10, 65-75 rpms
Monday: Chest
Hammer inline press 140/12, 280/10, 370/4, 350/6, 280/8
Hammer Flat press 280/8, 240/10, 240/9, 210,12
Hammer decline press 280/10, 350/6, 330/9, 310/10
Flat dumbell press - 95/10, 95/8, 95/7
Cable xovers 80/10, 90/10, 80/8
Tuesday: Legs ( I alternate leg press and Barbell Squats from week to week as my main exercise) I will show both now, but I do not do both in the same week.
Leg Press 405/12, 585/10, 765/10, 945/10, 1035/10, 1195/8, 1215/6, 675/20
Squats 135/10, 225/10, 315/8, 315/8, 315/8, 365/6, 365/8, 225/20
Leg Curls 120/10, 135/10, 150/6, 150/4
Leg Extensions 240/8, 240/8, 200/12, 200/12
Standing Cald Raises 275/10, 300/10, 300/10, 340/9
Wednesday: Cardio only
35 minutes Eliptical XTrainer at level 10, 65-75 rpms
Thursday: Shoulders
Dumbell Press 55/12, 60/12, 70/10, 75/8
Cable Sdie Laterals 40/10,10, 40/10,10, 50/10,8, 50/9,9
Cable Front Laterals 80/10, 90/10, 100/10, 100/8
Bent over Dumbell raises 4X30/10
Shrugs - 3X250/10-15
Front cable rows 110/10, 120/10, 120/10, 110/10
Friday: Arms
EZ Bar curls 4X105/10
Skullcrushers 4X105/12 - I don't push it (Sore elbows)
Alt. Dumbell curls 40/10, 50/10, 55/10, 60/8
Tricep Pulldowns - 190/10, 190/10, 200/8, 200/7
Hammer Curls - 3X40/8-10
Dip Machine 350/15, 360/15, 365/12
Saturday: Core
Crucnhes 3X25
Cable Punch Pull 4X70/10,10
Cable Rotations 4X80/10,10
Capt. Chair Leg Lifts 3/15-20, 12-15, 10
Hyperextensions w/45 lb plate 3X10,8,6
Dumbell Pullover 3X70/10
Cardio 25 minutes Eliptical XTrainer
Sunday Rest.
Every ninth week, no weights, just cardio 4x
I intake between 300-400g of protein a day from low carb smooties and chicken. I eat protein bars as a last resort.
Carbs are between 150-300g per day
I only take Creatine (Russian Red actitubes)
I used to take glutamine, but found out it does nothing for you unless injected into the bloodstream.
At this time I am averaging 1-2 lb weight loss every 3-4 weeks since September.
Suggestions welcomed.
:)
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