plateau busting.

[--->>405<<---]

Good deal jp.. Will be following ur progress man.. Good luck.. Merry christmas

From wat ive read PWO cardio is a good substitute for am fasted cardio .. Personally i dont have time for cardio PWO and so i do it inthe am ..

[tbody66]

Glad to hear the plan JP, we'll be here for you. Merry Christmas, have a blessed day!

[jpowell]

thanks bros! merry christmas to u guys as well!

[jpowell]

ok-ok--being settled after the holidays have passed. time to get techincal. i benched 315 the other day--2 strate reps, finished set of 5 with spotter. pretty proud a myself. ive been talking with my trainer(as you know i work with a pt). and he recmd not to use stronglift 5x5 program. lol. said "rather look like i cod lift 500lbs vs actually doing it" lol. but newho, i have a new split. 3-4 days per week, push-pull-legs/abs-cardio. i will post the actual workouts 2maro. along with diet. been monitoring my weight every workout day (EOD) and been fluct between 228-235, i think due to drinking 1-2 gals a water a day. but its time to get techincal. my bf also seems to jump--low the other day was 21.8%--but has been pretty consistent at 22-23%, not sure where its at. but please follow and encourage me. together we can make it. also i have been arguing with the old lady lately, it reflects in my diet but not my workouts. emotional eating (carbs-junkfood) not good ino.

[jpowell]

Workouts 3x week—sat used for a maint day—stretching-cardio—etc

Push days—(proli Mondays)
Muscle groups: shoulders, chest, and triceps

Hammer shoulder press- (4) 15, 12, 10, 8
Hammer flat chest press- (4) 10, 8, 8, 6
DB 21’s (Front, Side, Upright Row) (3) 7,7,7
Barbell incline press/machine incline press- (3) 12, 10, 10
Cable or Machine side laterals- (3) 15, 12, 10
Triceps Extensions- (3) 10, 10, 10
Machine Dips- (3) 15, 12, 12
Triceps close grip w/bodyweight (3) failure

Eliptical 30 mins, heart rate between 136-156 (fat burning zone)


Legs, Calves, & Abs
20 min, 5 incline 4.0 speed

Standing 1 leg curls (3)- 15, 12, 10
Hack squats (3) 10, 10, 10 (superset)
DB step ups (3) 10, 10, 10
Extensions (3) 7, 7, 7
Curls (3) 15, 12, 10
Angled calf raise (3) 12, 10, 10
Standing calf raises (3) 30, 30, 30 (bodyweight)
Stick twists (3) 2min duration
Machine crunch (3) 20, 20, 20


Pull days-
Back and Biceps

Front pulldowns (4) 20, 15, 12, 10
Hammer rows (4) 12, 10, 8, 8
Shrugs (4) 10, 10, 8, 8,
Assisted chins (4) 15, 12, 10, 10
Barbell Curls (3) 10, 10, 10
Incline DB curls (3) 10, 10, 10
Ez bar cable curl (7) 30 sec rest, 10 reps
Stick twist (3) 1 min
Cable rope crunch (3) 25, 25, 25

Treadmill 11.0 incline, 3.5speed, hr 136-155 20 mins,
Then drop to 5 incline, 3.6-7 speed, 10 mins monitoring heart rate

[jpowell]

bump--wheres everybody at?