Garage pros's new journal

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Garage pros's new journal
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Garage pros's new journal - Apr. 17 2008 23:52:40

Garage Pro

Posts: 1
Joined: Apr. 17 2008
Status: offline

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.

Post #: 1

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RE: Garage pros's new journal - Apr. 18 2008 18:41:30

firest0rm

Posts: 3560
Joined: May 18 2005
From: Stockport, Manchester
Status: offline

Good luck mate, hope you win in the future!

_____________________________

www.extremesupplements.co.uk

The way of the firest0rm...
My son has now been born :)

(in reply to Garage Pro)

Post #: 2