Originally Posted by
gsr x civic
here's my workout plan....
everyday before i work out, i do about 10-13 minutes of 180+strides per minute on the elliptical as a warm up, and then i hop on the bicycles for another 15 minutes to get my heart rate up there (about 140)
monday / thursday
biceps
rows | 85lbs/10; 100lbs/9; 105lbs/9
lat pulldown with closegrip bar | 85lbs/10; 100lbs/9; 115/8
as already mentioned this is primary back secondary bi
standing curls | (buddy curls with 15 on each side + bar [25lbs]); rep up to 7 and back down to 1
shoulders
military press | 70lbs/10; 80lbs/8; 90lbs/6
shrugs | 45lbs/10; 50lbs/10; 55lbs/9
upright flies | 70lbs/10; 80lbs/8; 90lbs/6
throw some supplemental in here. laterial raises
back
rows | 85lbs/10; 100lbs/9; 105lbs/9
lat pulldowns with big bar | 85lbs/10; 100lbs/9; 105lbs/9
pull ups | 3 pull ups for 5 sets
need more volume,imho. If Im going heavy I do 15 sets of back. If Im training for intensity I do 25 sets
deadlifts | 135lbs/10; 145lbs/8; 145lbs/7
I would put dead on a hamstring day
tuesday / friday
chest
flatbench | 135lbs/8; 205lbs/10; 100lbs/6
decline bench |(freeweights) 45lbs/10; 45lbs/9; 45lbs/8
upper pecs?
flies | 15lbs/10; 20lbs/8; 25lbs/6
triceps
tricep pull/push | 55lbs/10; 65lbs/8; 70lbs/7; 35lbs/30
pushups | 10 times for 3 sets
more volume
wednesday
legs / cardio
- running on the elliptical for 30 minutes
- running 1 mile
- ab workouts
- bicycle for 30 minutes
- jump ropes
- stairmaster level 8 on fat burner for 3 minutes
- squats | 135lbs/10; 225lbs/8; 315lbs/6
- leg press | 225lbs/10; 315lbs/8; 405lbs;6
- tibia curls | 15lbs/10 for 3 sets
- calf raises | 405lbs/15 for 3 sets
wrong order. strength train first then cardio. where are the hams?
at the end of each day at night, or after i lift, i take an ice bath.
as for my diet... i'm still trying to construct what exactly it is i should be eating and whatnot.. but this is my plan..
breakfast
-oatmeal
-orange juice
-1 scoop (24g) of optimum nutrition protein mixed with 9 ounces of water
-random fruits
get all fruit out. fruit sugar bypasses the liver and goes straight to fat cells. get more real protien
lunch
-2 grilled chicken breasts with white rice
-lettuce
-fruits
-1 scoop (24g) of protein
get all fruit out.
dinner
-grilled steak with grilled hot dog
are you kidding here?
all the cooking of foods will be done with the george foreman grill to grill off that fat and stuff..
how is everything looking?
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