So after my summer of working Im back at it. Here's me:
Height: 5' 9"
Weight: 170
BF%: 19%
Ill throw my macros up next week, diet needs to get dialed in here. My goals are to be fit, muscular, and generally gorgeous. I have Juggernaut hooking me up with all my plans and motivation. It's already day 3 and Im broken
Day1:
Squat: DB 4x12/10's
10/15's, 8/20's, 6/25, 15/12.5
Zercher Squat: 12/30, 12/40, 12/30
Leg Extension: 20/55, 20/45, 20/35, 20/25
Leg Curl: 4x12/30
12/45, 10/55, 8/65
Preacher Curl:
12/80, 12/70, 12/55
Tricep Pushdown:'
20/50, 20/50, 20/50
RDL: DB
10/45, 10/55, 10/60
Standing Calve Raises: DB
15/30, 15/30 (toes out), 15/30 (toes in)
Ab Work: hanging over the mountain 4x10
-------------------
Day 2
Low Incline Bench Press:
12/60, 12/50, 12/40, 12/30
Bar Dips:
12/-55lbs, 12/-55lbs, 12/-70lbs, 12/-80lbs
Bent Rows DB
12/25s, 12/25s, 12/20s, 12/20s
Lateral Raises:
12/10, 12/7.5, 12/7.5, 12/5
Face Pulls:
12/40, 12/45, 12/40, 12/30
Standing Calf Raise DB:
10/20's, 10/40s, 10/40s, 10/45s
Todays Day 3. As you can see Ive been playing with my numbers - just trying to gauge where I stand here.
Height: 5' 9"
Weight: 170
BF%: 19%
Ill throw my macros up next week, diet needs to get dialed in here. My goals are to be fit, muscular, and generally gorgeous. I have Juggernaut hooking me up with all my plans and motivation. It's already day 3 and Im broken
Day1:
Squat: DB 4x12/10's
10/15's, 8/20's, 6/25, 15/12.5
Zercher Squat: 12/30, 12/40, 12/30
Leg Extension: 20/55, 20/45, 20/35, 20/25
Leg Curl: 4x12/30
12/45, 10/55, 8/65
Preacher Curl:
12/80, 12/70, 12/55
Tricep Pushdown:'
20/50, 20/50, 20/50
RDL: DB
10/45, 10/55, 10/60
Standing Calve Raises: DB
15/30, 15/30 (toes out), 15/30 (toes in)
Ab Work: hanging over the mountain 4x10
-------------------
Day 2
Low Incline Bench Press:
12/60, 12/50, 12/40, 12/30
Bar Dips:
12/-55lbs, 12/-55lbs, 12/-70lbs, 12/-80lbs
Bent Rows DB
12/25s, 12/25s, 12/20s, 12/20s
Lateral Raises:
12/10, 12/7.5, 12/7.5, 12/5
Face Pulls:
12/40, 12/45, 12/40, 12/30
Standing Calf Raise DB:
10/20's, 10/40s, 10/40s, 10/45s
Todays Day 3. As you can see Ive been playing with my numbers - just trying to gauge where I stand here.