Reply With Quotethis is how I plan to go on with my week:
Saturday: Biceps, Triceps, Forearms Cardio cycle
Sunday: Legs (quads, hams, calves) Abs
Monday: Rest
Tuesday: Rest
Wednesday: Chest, Back, Shoulders Cardio cycle
Thursday: Cardio
Friday: Rest
as far as weekly rep range
week1: 12 rep range
week2: 10 rep range
week3: 8 rep range
week4: 6 rep range
week5: 4 rep range
repeat
(4 rep range isn't as heavy as you think. With a 30 second rest period the weight will be lots lighter, but since I want to keep mass I am going to make sure I get some heavier weights in)
Ironguy747 superset and cardio to weight loss program
Results 1 to 6 of 6
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11-13-2004, 04:14 PM #1Registered User
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Ironguy747 superset and cardio to weight loss program
Day 1: (one) November 13th 2004 Saturday 6:08pm non stop no rest
Dumbell-AlternateCurls: (30 sec or less rest) 15x12 20x12 25x12
Dumbell-OverheadPush: (30 sec or less rest) 40x12 60x12 80x12 100x12
BarbellWristCurl: (30 sec or less rest) 25x12 35x12 40x12
BarbellReverseCurl: (30 sec or less rest) 25x12 25x12 35x12
Dumbell-HammerAlternateCurls: (30 sec or less rest) 20x12 25x12 30x12
BarbellSkullCrushers: (30 sec or less rest) 45x12 95x12 115x12
BarbellWristCurl: (30 sec or less rest) 25x12 35x12 40x12
BarbellReverseCurl: (30 sec or less rest) 25x12 25x12 35x12
Cardio: Cycle: 4.5mph 1min 4.0mph 1min 3.5mph 1min 3.0mph 1min 2.5mph 1min
(total of 5 minutes) each week add another cardio cycle Did one cardio cycleHe knocks at everyones heart and those who hear his voice and recognize it answer and let him in, and he supps with you.
180's are better than 360's
He didn't abandon us, we abandoned him.
Profess his name and he will profess yours
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11-13-2004, 04:20 PM #2Registered User
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Last edited by Ironguy747; 11-14-2004 at 11:52 AM.
He knocks at everyones heart and those who hear his voice and recognize it answer and let him in, and he supps with you.
180's are better than 360's
He didn't abandon us, we abandoned him.
Profess his name and he will profess yours
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11-14-2004, 12:43 PM #3Registered User
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November 14th 2004 2:39pm Sunday
Squat: 1 min rests 45x12 135x12 185x12 225x12
Quads: Machine 30 sec rests 100x12 130x12 160x12
Calves:SeatedCalfRaises: 30 sec rests 45x12 100x12 155x12
Abs: SeatedCrunchMachine: 30 sec rests25x12 50x12 75x12
Hams: Machine 30 sec rests 30x12 45x12 40x12
Calves: SeatedCalfRaises: 30 sec rests 45x12 100x12 155x12
Abs: SeatedCrunchMachine: 30 sec rests 25x12 50x12 75x12He knocks at everyones heart and those who hear his voice and recognize it answer and let him in, and he supps with you.
180's are better than 360's
He didn't abandon us, we abandoned him.
Profess his name and he will profess yours
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11-15-2004, 02:55 PM #4Registered User
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Monday: November 15th 2004 4:54pm
NO REST PERIODS AT ALL!
benchpress: 135x12 205x12 225x12
latpulldowns: 80x12 110x12 140x12
dumbellpress: 60x12 70x12 80x12
dumbellrows: 40x12 50x12 60x12
to intense!!!!
no cardioHe knocks at everyones heart and those who hear his voice and recognize it answer and let him in, and he supps with you.
180's are better than 360's
He didn't abandon us, we abandoned him.
Profess his name and he will profess yours
-
11-16-2004, 01:01 PM #5Registered User
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I feel like I'm getting burnt out. I'm not following my original plan. I need to get things straight.
november 16th 2004 tuesday 2:58pm
LateralRaises: 15x12 15x12 15x12 15x12
D-BellShoulderShrugs: 40x12 40x12 40x12 40x12 40x12
Cardio: did half of cardio cycle and crashed and burned.
I'm taking the next to days off (wednesday and thursday) and starting back up on friday. I think that will be the best perscription for my workouts.
He knocks at everyones heart and those who hear his voice and recognize it answer and let him in, and he supps with you.
180's are better than 360's
He didn't abandon us, we abandoned him.
Profess his name and he will profess yours
-
11-16-2004, 01:21 PM #6Registered User
- Join Date
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- florida
- Posts
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Time to get serious!!!!
Monday: Biceps, Triceps, Forearms, Cardio
Tuesday: Off
Wednesday: Quads, Hams, Calves, Abs
Thursday: Off
Friday: Chest, Back, Delts, Traps, Cardio
Saturday: Cardio
Sunday: Rest
Monday:
Biceps: Exercise1: E-Zbarpreachercurls Ex2: dumbbellhammercurl
Triceps: Exercise1: skullcrushers Ex2: dumbellbackscratchers
Forearms: Exercise1: barbellwristcurls Ex2: barbellreversewristcurls
Cardio: 30 min on treadmill
Wednesday:
Quads: Exercise1: barbellsquat Ex2: quadextensions
Hams: Exercise1: legpress Ex2: hamcurls
Calves: Exercise1: seatedcalfraises Ex2: standingcalfraises
Abs: Exercise1: machinecrunches
LowerBack: Exercise1: hyperextensions
Friday:
Chest: Exercise1: dumbellpress Ex2: dumbellpullovers
Back: Exercise1: cablepulldowns Ex2: dumbellrows
Delts: Exercise1: uprightrows Ex2: dumbelllateralraises
Traps: Exercise1: barbellshrugs Ex2: dumbellshrugs
Cardio: 30 min on treadmill
Saturday:
Cardio: 45min on treadmill
rep scheme: x12 x10 x8 alternate x10 x8 x6He knocks at everyones heart and those who hear his voice and recognize it answer and let him in, and he supps with you.
180's are better than 360's
He didn't abandon us, we abandoned him.
Profess his name and he will profess yours
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