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going balls to the wall training

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  1. #1
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    swordfish's Avatar


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    going balls to the wall training






    hey guys, this week i just started up working out again. before that i was getting in 2-3 meals a day and 2-3 lousy workouts a week and that was for quite a while. the reason was a new job( hard construction) and a long days and drives to work( i live in santa clarita and i worked in anaheim so an hour drive). i woke up at 4 and got home at 6 and with a lot of responsibilities. anyway. program and diet.

    i will be consuming eggs, milk, chicken, rice, oats and friggin boatload of weight gainer and protein shakes. anwhere from 5000-5500 calories with this food plus eating junk, cookies chips, whatever isnt bolted down.

    as far as the training, im goin all out, here is what ive got designed


    day 1-legs
    atg squats- 4-5 sets of 4-6 reps
    leg press- 3-4 sets of 5-8 reps
    lunges or sumo deads- 3 sets of 5-8
    lying leg curl ss with hyperextension- 3 sets of 5-8
    abs and calves at the end

    day 2- arms and shoulder
    clean and push press- 4 sets of- 4-6
    side raises- 3-4 sets of 8
    cg bench- 3 sets of 6
    skull crushers- 3 sets of 6
    barbell curls- 3-4 sets of 5-6
    dumbell curls- 4 sets of 6-8

    day 3- rest
    day 4- back and chest
    bb rows- 4-5 sets of 5
    conv deads- 3 sets of 5
    flat bb bench- 3 sets of 6
    incline dumbell- 3 sets of 6-8 ss with pull ups 3 sets of 6-8

    day 5- legs
    atg jump squats- 3-4 sets of 5( focused more on speed, a tad lighter than mondays workout)

    stepups or bulgarians- 3 sets of 6-8
    lunges ss leg curls- 3 sets of 8
    wide and high leg press- 3 sets of 8-10
    calves and abs at the end

    day 6- rest
    day 7- rest
    day 1- arms/shoulders
    day 2-back/chest
    day 3- off
    day 4- legs
    day 5- arms/shoulder
    day 6- off
    day 7-off

    you get the idea every 5 days or so i hit the same muscle.

    what do you guys think of this?

  2. #2
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    read the stickies.

  3. #3
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    woody_16's Avatar


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    Quote Originally Posted by mike456
    read the stickies.
    i'm sure he prolly has lol...but read em agian lol

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