First, I'm new to the board and want to say Hello.
I've been reading topics, scrolling through all reads on all boards and curious/confused to the whole training discipline today. I'd like to show a brief weekly training schedule with my history with this lifestyle. Basically, here it is:
- I work out 4 days a week.
- Day 1, chest & bi's. I do 3 exercises for chest (upper, lower, mid). I use only free weights, switch a cable region every 3 weeks. 2 movements for bi's (barbell then preacher, barbell & hammer, etc...)
- Day 2, rest
- Day 3, Quads/hams. Do 3 exercises for quads (squat or hacks, leg press, extensions). 2-3 movements for hams (mornings, curls or stiffs, curls, a well padded machine
)
- Day 4, rest
- Day 5, back & tri's. 3 movements for back (deads or T-bar, row & pull downs or I'll substitue a hammer machine for pull downs). 2-3 movements for tri's (decline skull crushers & press downs, or close grip bench, presses, and any variation of a french press)
- Day 6, delts, calves and traps. 3 movements for delts (dumbbell press, front raises, cable sides. I vary each week with bent overs, etc...) 2 movements for calves (I have disappointing calf genetics, gotta be honest) and either dumbbell/barbell shrugs.
- Day 7, rest.
- Day 8, back to chest/bi.... restart.
I try to only use free weights and will seldomly use machines when I feel weeker, unmotivated, etc... Add a little variation, I suppose.
Right now, I'm doing 2 sets for 6-8 reps. Historically, I did the 3 sets for 8, 8, 4 with inclining weight but my body likes the "2 x 6" regiment at the moment (this year). I warm up and stretch well, but train as intense as possible for every set of every movement. I only rest 45-75 seconds in between sets and just keep pushing.
I'll throw abs in twice a week depending on mood (weighted leg raises with 15lbs dumb. between feet for 3 sets of 15 and cable crunches 3 sets of 15 with good weight). Also wakeup every morning for a 45 minute walk three times a week but told I need to do a variable speed/leisure walk/run for better heart conditioning (research on this?).
I'm 31, 100% natural for life and getting back into this from 5 years of screwing around/lazy (second week back). I don't read the magazines and heard about powerlifting/bb'ing training is the best. I feel clueless, but willing to change old habits. When I was 19/20, I was successful competing as a bodybuilder, but laughable now. I'm looking to create a shape that's strong long term, healthy, fit and that can suit me well for long term longevitiy.
Currently 6'2, 210lbs with 15-16% body fat (abs are visible with Hollywood shadowing and you with a slight buzz). I'd like to get back to my former 220-225 with deep lines.
Sorry if the post is long, just wanted to give a detailed picture. Lastly, I viewed many pics of the members here and besides just having the guts to post a pic to a faceless crowd, bravo on your hardwork (both naturals and gearheads alike). I'm cool with both lifestyle decisions.
