My Workout
Hello- As I promised way back, I am going to post my workout program up here. I’m trying one of those bodybuilder type programs where you do one body part a day- So far it feels pretty good. In addition, I’ve been running about 4 times a week. I’ll do 27 Minutes at 6.1 miles/hour and i’ll do it as soon as i get up in the morning, before any breakfast. Surprisingly, I’ve managed to gain about 5 pounds since Christmas and I’m at about 195 right now. I was at 210 in September before football started, and it seems that I lose weight when I don’t pay attention.
I pulled this program off of the site bodybuilding.com:
Monday/Chest
flat bench 3 sets of 8-10 reps
incline dumbell 3 sets of 8-10 reps
decline bench 2 sets of 8-10 reps
flyes 2 sets of 8-10 reps
abs
Tuesday/Back
Pullups 3 of 8-10 reps(These are better than pulldowns IMO)
bent over barbell rows 3 sets of 8-10 reps
seat machine row 2 sets of 8-10 reps
Deadlifts or Hyperextensions 3×6-10
**I also do some forearm workon this day
Wednesday/Legs
Squat 3 or 4 sets of 8-10 reps(You should always be squatting, this is the only excercise I recommend 4 sets for)
Leg Press or Hack Squats(whichever you feel more) 2-3×8-10
leg curls or stiff legged dead lifts 2 sets of 8 10 reps
standing calf raises 3 sets of 8-10 reps
abs
Thursday/Arms
Skull Crushers 3 sets of 8-10
Dips(keep body upright to stress triceps) 3 sets of(I don’t know how many you can do, adujust accordingly)
Close Grip Bench Press 2×8-10
Straight bar curls 3 sets of 8-10
preacher curls 2 sets of 8-10
seated incline hammer curls 2 sets of 10
Friday/Shoulders
Military presses(Try not using the smith machine as free weights make you use more stabalizers) 3 of 8-10
lateral raises 2 sets of 8-10
seated bent over lateral raises for rear delts 2 sets of 10
shrugs 3 sets of 8-10
abs
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Hey whats up my brother, its been a while. Its about 5 am in the morning i cant sleep so what better to do then write you a message. My computer died 2 weeks ago so i am in the process of building a new one the ram should be coming tommorow so hopefully itl be all good. I saw your workout regiment (not bad).. ill have to check out that site. i have been sticking to the cardio lately and been running about 4-5 miles a day… (i am trying to cut back and then hit the gym a lil more wit da weights).. i will have to send you some links of some articles i read that you might be interested in readin. I just renewed my server and such, and once my computers up and running i should have a good interface along with some college home movies and such. I hope schools goin well, say hi to the fam for me. tell you sangat since hes into cars and all to check out nopi.com. (my friends race in that series). but ill have to tell you about that at a different time.
alright well i will hit you up a lil lata (when i get a lil sleep)..take care .. have a good weekend …
joshbeen