the past month i have been doing this 3x a week:
overhead press - 1 set
bent rows - 1 set
push ups - as many as possible
triangle push ups - as many as possible
dead lift - 1 set
curls - 1 set
here are the results...
overhead press from 85 for 6 to 110 for 12
bent rows 95 for 10 to 135 for 12
dead lift 135 for 10 to 135 for 20 <-- havent been pushing this one
curls 60 for 10 to 80 for 10
60 yard hill sprints from 5 consecutive to 15 consecutive
last week i changed my diet around and i really started to see gains then.
it looks about like this:
8 servings of chicken a day, 1 serving of beef
5 servings of veggies a day
1 serving of fruit
5 servings of complex carbs a day
1 glass of milk a day
1-2 protein shakes
every now and then i have some peanut butter or bread and use canola/olive oil mix to cook
im ready to start a new routine friday with a little more intensity and less frequency I will train 2 times a week now. I only have a barbell with 200 lbs weight, no bench.
here is what im going to do
(1 working set for everything)
laterals (10 lbs) followed immediately by clean and press (110 lbs)
bent row (140 lbs) followed immediately by curls (60 lbs)
deald lift (135) followed shortly (1 min break or so) by squats (110 lbs (i dont have a rack, so i have to clean the weight and lift it over my head : ) ))
if anyone would like to make any diet or training suggestions, feel free
im not too sure how many reps i can do after the pre-exhaust stuff, but i will post again this weekend after i finish my workout!
overhead press - 1 set
bent rows - 1 set
push ups - as many as possible
triangle push ups - as many as possible
dead lift - 1 set
curls - 1 set
here are the results...
overhead press from 85 for 6 to 110 for 12
bent rows 95 for 10 to 135 for 12
dead lift 135 for 10 to 135 for 20 <-- havent been pushing this one
curls 60 for 10 to 80 for 10
60 yard hill sprints from 5 consecutive to 15 consecutive
last week i changed my diet around and i really started to see gains then.
it looks about like this:
8 servings of chicken a day, 1 serving of beef
5 servings of veggies a day
1 serving of fruit
5 servings of complex carbs a day
1 glass of milk a day
1-2 protein shakes
every now and then i have some peanut butter or bread and use canola/olive oil mix to cook
im ready to start a new routine friday with a little more intensity and less frequency I will train 2 times a week now. I only have a barbell with 200 lbs weight, no bench.
here is what im going to do
(1 working set for everything)
laterals (10 lbs) followed immediately by clean and press (110 lbs)
bent row (140 lbs) followed immediately by curls (60 lbs)
deald lift (135) followed shortly (1 min break or so) by squats (110 lbs (i dont have a rack, so i have to clean the weight and lift it over my head : ) ))
if anyone would like to make any diet or training suggestions, feel free
im not too sure how many reps i can do after the pre-exhaust stuff, but i will post again this weekend after i finish my workout!