| Garage Pro -> Garage pros's new journal (Apr. 17 2008 23:52:40) |
Hello all on muscle talk
i have decided to do a journal to assist me on my bodybuilding progress.
My age is 23
My height 5.5
I currently weigh (goes to scales....) 150 lbs
i have just started back at the gym from a 2 yr absence, but even then i only trained for a few months.
I hope to compete in ametuer natrual competition but i know that this is in the long term future
Training shedule
Day 1
Barbell Bench Press 3 x 8-10
Incline Barbell Bench Press* 3 x 8-10
Flat Bench Dumbbell Flyes 3 x 8-10
Close-Grip Bench Presses 3 x 8-10
Lying Cambered Bar Extensions 3 x 8-10
Straight Bar Cable Pushdowns 3 x 8-10
* Every other workout, alternate Incline Barbell Bench Presses with Incline Dumbbell Presses.
Day 2*
Pulldowns or Wide-Grip Pull-Ups 3 x 8-10
Low Cable Rows 3 x 8-10
Dumbbell Rows or Bent-Over Barbell Rows 3 x 8-10
Standing Barbell Curls 3 x 8-10
Alternating Dumbbell Curls** 3 x 8-10
Day 3
Leg Extensions 3 x 8-10
Squats 4 x 8-10
Stiff-Legged Dead Lifts or Lying Leg Curls 3 x 8-10
Day 4
Seated Dumbbell Overhead Presses or Barbell Military Presses 3 x 8-10
Seated Dumbbell Lateral Raises 3 x 8-10
Bent-Over Rear Lateral Raises or Reverse Pec-Deck Lateral Raises 3 x 8-10
Barbell Shrugs 3 x 8-10
Seated Calf Raises 3 x 8-12
Standing Calf Raises 3 x 8-12
Ab crunches on a bench 3 x 12-15
Hanging Leg Raises (knees bent) 3 x 12-15
This program has been taken from the Jay Cutler website and is in the section for beginers
I train for four days, rest on the fifth then repeat the cycle.
Meal plan
this meal plan is take from this website so i trust it is of good quality [:)]
http://www.muscletalk.co.uk/hard-gainers.aspx
I will provide links to pictures as soon as i sort something out
thankyou for spending the time to read my post and i hope to speak to you soon. |
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