From now on I will keep track of my progress online. Stats are 5 10, 202lbs, visible upper and middle abs.. My current routine consists of 2 upperbody workouts and 2 lowerbody workouts, based on some of WSB, Poliquin principles among other stuff that works with me. All comments and critiques are apreciated. My main goal for now is to increase my upperbody pressing strength as well as overall size. On rest days I will be working biceps and calves.
MONDAY. FEBRUARY 23 2009
MAX EFFORT
UPPER BODY
INCLINED
1X3 135lbs
1X3 155lbs
1X3 175lbs
Max 3rm 195lbs
1rmx 205lbs
1rmx 215lbs
DB FLAT
2X8 80LBS EACH
CHIN UPS
4X10 BODYWEIGHT
REVERSE GRIP ROWS
2X5 205LBS A.F.A.P
BRADFORD PRESS
2X8 100LBS STRICT ---> felt tired
TRIS ROPE PRESSDOWN
2X8 70LBS---> on the lat pulldown machine
Should have done rotator cuff work but it was late already.
MONDAY. FEBRUARY 23 2009
MAX EFFORT
UPPER BODY
INCLINED
1X3 135lbs
1X3 155lbs
1X3 175lbs
Max 3rm 195lbs
1rmx 205lbs
1rmx 215lbs
DB FLAT
2X8 80LBS EACH
CHIN UPS
4X10 BODYWEIGHT
REVERSE GRIP ROWS
2X5 205LBS A.F.A.P
BRADFORD PRESS
2X8 100LBS STRICT ---> felt tired
TRIS ROPE PRESSDOWN
2X8 70LBS---> on the lat pulldown machine
Should have done rotator cuff work but it was late already.
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