gonna start by posting up my routine for the last month I am still running the same one in the first month on this all lifts up and bodyweight has gone from 222 to 230 still with a minimal fat gain. Have consolidated after a couple of weeks to four days instead of six. I am posting this up to keep myself motivated and make sure I am advancing. I don't want to be one of those lifters that has used the same weight for years.
week one Day 1 Aug 4, 2008
Flat
1. 315=3
2. 315=3
3. 315=3
4.275=8
Incline
1.225=10
2.225=7
3.225=6
Inline Flys
1. 60=12
2.60=10
3.60=6
pecdec
3x
day 2
Bar curls
1. 155 11
2. 135=10
Scott curls
2x
incline curls
2x
cable curls
2x
Rack Pulls
1. 405 10
2.405 10
3. 405=7
4. 455=4
Day 3
Hs shoulder press
1. 6 45's=9
2. -10lbs=8
3. -10=8
4. -10=8
5. -10=9
6. -5=8
upright rows
3x
cable side laterals
3x
Day 4
hs high pull
1. 6 45's =10
2. -10=9
3. -10=9
4.-10=10
5.-10=12
6. -5=12
Hs low pull
1.6 45,s=11
2. =10
3. =10
4. =10
Day 5
Close grip decline
1. 275=9
2. -10=9
3. -10=11
4. -5=11
skulls behind the head
1. 2 45's=9
2. =7
hs dips
1. 230=12
2. 230=10
3. 230=8
one arm ext
3x
day 6
Leg press.
1.540=12
2. 590=12
3. 630=12
4. 680=12
5. 720=12
6. 770=8
Good overall week had to eat like crazy to keep up with all of the workout days averaged around 10,000 to 12,000 cals a day No cardio and can still somewhat see me abs.
