Ingram's Training Journal 02-16-03

Over the last week I’ve had quite a few inquires about my current training program, so I wrote everything down I did this week and now I’m posting it on here. Obviously I change things every week, this just gives you a general idea of the volume and type of exercises I use.

**MONDAY – CHEST DAY**

-=Flat Bench=-
135 lbs x 12
225 lbs x 12
315 lbs x 8
335 lbs x 8

-=Incline Dumbbell Press=-
100’s x 10
100’s x 10
100’s x 8

-=Pec Dec=-
245 lbs x 10
260 lbs x 10
275 lbs x 10
295 lbs x 10

-=Weighted Pushups=-
I started with 3 plates on my back and they were stripped one by one until failure (2 sets)

-=Crunches=-
60 in a row then rested a full minute (3 sets)

**TUESDAY – BACKDAY**

-=Deadlifts=-
135 lbs x 10
225 lbs x 10
315 lbs x 10
405 lbs x 8
495 lbs x 5
495 lbs x 4

-=Wide grip pull-ups-=
3 sets of 15 reps

-=Hammer strength row machine (one arm at a time)=-
4 plates x 10
5 plates x 10
5 plates x 10

-=Pull downs/strait arm push down superset=-
195 lbs x 10 / 60 lbs x 10
225 lbs x 10 / 60 lbs x 10
240 lbs x 10 / 60 lbs x 10

**WEDENSDAY – LEG DAY**

-=Squats=-
135 lbs x 10
225 lbs x 10
315 lbs x 8
405 lbs x 6
405 lbs x 6

-=Hamstring curls=-
255 lbs x 10 (3 sets)

-=Leg extensions=-
195 lbs x 10 (2 sets)

-=Lunges=-
185 lbs x 8 each leg (3 sets)

-=Standing calve raises=-
315 lbs x 15
330 lbs x 12
345 lbs x 10
360 lbs x 8
360 lbs x 8

**THURSDAY – REST DAY!!**

**FRIDAY – SHOULDERS**

-=Military Press=-
135 lbs x 10
185 lbs x 10
225 lbs x 8
245 lbs x 8
245 lbs x 8

-=Front lateral raises=-
40’s x 10 (3 sets)

-=Hammer strength side lat raises=-
150 lbs x 10
160 lbs x 8
170 lbs x 8

-=Smith machine shrugs=-
6 plates x 12
6 plates x 12
6 plates x 10
4 plates x 10
2 plates x 20

-=Reverse flies with upright row superset=-
40’s x 10 / 75 x 15 (3 sets)

-=Crunches=-
60 in a row then rest a full minute (3 sets)

**SATURDAY – ARMS**

-=Standing easy bar curls=-
65 lbs x 12
85 lbs x 10
105 lbs x 8
105 lbs x 8

-=Tricep push downs with V-bar=-
180 lbs x 15
200 lbs x 12
200 lbs x 12
200 lbs x 10

-=Dumbbell curls=-
50’s x 10
60’s x 8
60’s x 8

-=Overhead dumbbell skull crushers=-
100 lbs x 10
125 lbs x 8
125 lbs x 8

-=Close grip chins=-
15 for 3 sets

-=Lying skull crushers with close grip bench superset=-
115 lbs x 10 / 115 lbs x 15 (3 sets)

**SUNDAY – REST DAY!!**

If you have any questions or want me to elaborate on anything feel free to ask.

-Ingram

jesus dude, you got a crazy workout schedule. is that pic of yers recent?

Only having 2 rest days would kill me and my joints...

B True

Lee - Yup that pic was taken about a month ago.

Bfold - I take rest days as I need them, allthough I never train more than 5 days a week.

-Ingram

You have significantly grown over the past several months. I think you are doing a great job. Last time I heard from you, you had 17.5 inch arms. They must be quite a bit larger because of the weights you are using.

Ingram said:

Bfold - I take rest days as I need them, allthough I never train more than 5 days a week.

-Ingram

Click to expand...

I gotcha...I gotcha.

B True

you said in your picture thread that you have been training for only 3,5 years...that's awesome progress! you look a lot better than me and i've been training for over 6 years. damn i hate you. j/k

Damn man, your pushing some good weight there...
How tall are you and what do you weigh?
What are your measurements?(arms, legs, waste, chest, etc)

I didnt realize you were quite so strong, you're ahaead of me in a few areas

Thanks for posting up Ingram.

I notice you don't mind using the odd machine here and there.. Who said you can't build thickness with machines.