It's DIET time! Bitin' the bullet

[StRoNg_WoN]

Monday Training:

Max Effort Upper Body


A. MAX-EFFORT LIFT – Work up to a max set of 3-5 reps.
Flat Bench Press

135 x 5
155 x 5
175 x 4
175 x 3
185 x 2

B. SUPPLEMENTAL LIFT – Perform 2 sets of MAX reps. (Choose a weight that you can do 15-20 - Rest 3 - 4 minutes in between sets)
Incline DB Bench

30 x 20
35 x 20 <---- Start with 40 next week

C. HORIZONTAL PULLING/REAR DEALT – Perform 4 sets of 8-12 reps. (Super Set)
DB Rows
45 Degree Rear Delt Rows

55 x 10
55 x 10
55 x 10

15 x 10
15 x 10
15 x 10

D. TRAPS – Perform 3-4 sets of 8-15 reps
BB Shrugs

135 x 20
225 x 10
225 x 10
275 x 8

E. ELBOW FLEXOR EXERCISE – Perform 3-4 sets of 8-15 reps

Barbell Curls

65 x 10
65 x 8
65 x 4

 

[StRoNg_WoN]

Dynamic Effort Lower Body


A. Dynamic Effort Exercise - Perform 5 - 8 sets of 1 to 3

Box Jumps:

3
3
3
3
3
3
3
3

B. UNILATERAL EXERCISE with added ROM - 2 - 3 sets of 8 - 10 reps
Step-ups: (box height slightly above knee)

30 x 10
30 x 10
30 x 10 <--- use 35 next week

C. HIP EXTENSION EXERCISE - 3 sets - 8 - 12 reps

RDLS:

85 x 12
85 x 12
95 x 8

D. WEIGHTED ABS - 4 sets of 10 - 15 reps

Weighted Side Bends:

45 x 15
45 x 15
45 x 15
45 x 15 <--- Use 50 next week

 

[StRoNg_WoN]

So far... so good... lost a little strength, and gas... but all in all I'm pretty happy...

Tomorrow is calves/vanity/free day... Might do some extra shoulders, and arms...

 

[StRoNg_WoN]

Repetition Upper Body


A. REPETITION LIFT – Perform 3 sets of Max reps or 4 sets of 12 - 15 Reps
Incline DB Bench Press

55 x 15
55 x 12
55 x 12
55 x 12

B. LAT/UPPER BACK SUPERSET – Perform 3-4 sets of 8-12 reps.

Wide Grip Pulldowns
Facepulls

130 x 10
130 x 10
130 x 10
130 x 10

40 x 10
40 x 10
40 x 10
40 x 10

C. MEDIAL DELTS - Perform 4 sets of 8 - 12 Reps
DB Shoulder Press

35 x 8
35 x 8
35 x 8
35 x 8

D. TRAPS/ARMS SUPERSET – Perform 3 supersets of 8-10 reps of each exercise.
DB Shrugs
DB curls (8-10 reps each set)

100 x 10
100 x 10
100 x 10

35 x 10
35 x 10
35 x 10

E. GRIP FOREARM – Perform 3 sets of timed sets.
Plate Pinches

10s x MAX
10s x MAX
10s x MAX

 

[StRoNg_WoN]

Max Effort Lower Body

A. MAX-EFFORT LIFT – Work up to a max set of 3-5 reps.
Squats

135 x 5
185 x 5
225 x 5
275 x 4
315 x 2

B. UNILATERAL MOVEMENT – Perform 3 sets of 6-12 reps.
DB Lunges

35 x 8
35 x 9
35 x 9

C. HAMSTRING / POSTERIOR CHAIN MOVEMENT – Perform 3 sets of 8-12 reps.
45-degree hyper-extensions

15
15
15

D. GROUND BASED HIGH REP AB CIRCUIT – Perform 3 sets of timed sets.
Example: sprinter sit-ups, V-ups, toe touches, hip thrusts.

MAX
MAX
MAX

 

[Aaronv92]

Very nice pal, keep it up!

 

[StRoNg_WoN]

Thanks buddy.. I'm tryin'...

 

[Essie]

Hehehe.. sorry Joe DeFranco's West Side 4 Skinny Bastards Template...

http://www.elitefts.com/ws4sb/WS4SB.pdf

It's a GREAT workout template... check it out!

Good ... going 2 check it out just now

 

[StRoNg_WoN]

Lunch...

7oz chicken, cup of brown rice, a buncha broccoli, and a hand full of almonds... Yummers....

 

[tedtodd]

good luck man. nice log. keep it up.

surprised you're not getting more love in here...