New Phase in Training for the next 4 weeks
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03-06-2005, 06:41 PM #1WantItBad
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New Phase in Training for the next 4 weeks
Every 4 weeks i change my routine works great for me first 4 weeks 5x8 and 3x8 in my lifts. Next 4 weeks 5x6 and 3x6. Now comes time for the least favorite 5x4 and 3x4. with that said this cycle is 5x4
Monday:Chest/Abs/ Cardio
Bench: 135x15, 175x8, 205x6, 225x5x4
Incline:185x3x6
Decline Fly's: 45x3x10
Push Ups: 1x failure
Bike: 30 Mintues
Abs: 8 sets
Tuesday:Legs
Squat:135x15, 225x10, 285x8, 315x6, 350x5x4
Leg Exe- 150x3x6
Leg Curl- 150x3x6
DB Lunges: 45x3x10
Stiff Deads-225x3x6
Calf Raises-180x5x10
Wednesday- Back/Cardio/Abs
Bent Rows- 115x10, 135x10, 175x5x4
Pull Ups-wide grip to 25
Narrow to 25
Single arm rows- 100x3x4
LatPulls- 200x3x4
Back Exe-45x5x10
Eliptical- 25 Min
Thrusday-Bis/Tris/Cardio
Close Grip Bench-115x15, 135x8, 205x5x4
Big Bar Curls- 55x15, 105x5x4
Skull Crushers- 105x3x4
Preacher Curls- 95x3x4
Dips-65x3x4
Hammer Curls-55x3x4
Jog 3 miles
Friday- Shoulders/Traps/Abs
DB Presses:35x15, 70x5x4
Up Right Rows-115x5x4
3-way Shoulder- 20x3x10
DB Shrugs- 100x3x6
Saturday-OFF
Sunday-
Power Cleans- 135x5, 165x5, 185x5, 205x3
Deadlifts- 225x3, 315x3, 375x3, 405x3
Bike 45 min
Diet:Wake up 8am- 40 g Protien shake w/ .5 cup of oats
11am-40 g shake
1pm-1 cup brown rice 8 oz chicken
3pm-prework 20g protien shake
During workout- 12 Oz gatoraide w/ 8 o H2O
Post WorkOUT about 5pm-Cell Tech/with 20g of protein plus light dinner
8pm-1 cup cottage cheese fat free
any suggestions on any part of the program.......Im starting to cut and the diet times my switch up depending on what time i workout"Strength is the product of struggle"
"Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."
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