Boogieman1's Training Log (no cycle)

[boogieman1]

Hey everyone, I have 7 weeks to get in shape for some rugby in the near future and am training for a lean, but still strength build.

Pre-workout stats are:
6'3 250

Always been pretty strong so that hasnt been that much of a problem, anyways here my regimen

Monday: Chest/Biceps
Tuesday: Shoulders/Triceps
Wednesday: Cardio
Thursday: Back (upper and lower)
Friday: Legs
Saturday: Cardio
Sunday: Off

On days where I lift, I plan on running one mile to get my blood flow pre-workout (suggestions on this? Ive heard to do it after but not really sure, let me know what you guys think)

Cardio Days I'll Be running a minimum of two miles and biking on the machine (lame I know) for atleast 20 minutes

I plan on doing Abs EOD

Anyways, Ill start posting my workouts now

[boogieman1]

Monday:Chest/Biceps

Bench:
205x5
225x4
255x3
275x2
This all felt pretty easy, I just havent been lifting as much so I was trying to get a feel for what I was still lifting. I plan on moving my starting weight up to atleast 225 next week

Dumbell Bench:
65x8
65x8
70x8
70x8
I feel like I can do 70 for four sets of eight. Also, I plan on adding another type of chest workout next week, suggestions?

Two hand Curls:
65x8x4
This was pretty tough, I may finish my last two sets at 70 next week though

Dumbell Curls (standing):
45x5x4
This was tough, ill stay at this for next week

Two Hand Curl Machine
85x10
100x10x2
This was pretty easy, will def move up next week

[boogieman1]

Tuesday: Shoulders/Triceps

1 Mile Run

Military press:
85x8 warmup
105x8x4
Felt good, right shoulder is stressing a lot more for some reason? May go up to 110-115 next week

Dumbell Military Press
30x8
35x8
40x8
45x8
Was hard getting a feel for this, will stick with 45's next week

Machine Shoulder Press
110x5
140x5
160x5
160x5
Good start to this would be around 145

Triceps-

Rope Pull Downs
120x8x4

One Arm Machine Pulldowns
40x8x4

Dumbell Push Up
50x5x4

ABS:

Crunches
25x2
lol my stomach is incredibly weak, this will be the longest process by far...

[boogieman1]

Wednesday:
Cardio-2 Miles

[boogieman1]

Thursday (day 4)

1 mile run

Legs:

Squats
245 4x5
265 4x5
275 4x5
295 4x5
This was prety easy, may want to start at 265 next week

Leg Press
320 4x5x4

Calf Raises
90 4x15

[reconforce4]

nice

[Longball]

why shoulders and tri's day after chest? You are using both those on your bench presses. if it works for you then great but if you notice any fatigue or limited growth I would look there first.