CellWarrior
Registered
Well this last year has been rough. Between my Job and Family. It's been hard to stay in the gym. Mid summer I was able to get get a good 3months in the gym. 5 days a week and get my weight up to 190lbs. Then I ended up getting surgery. Had to take off 5 weeks. Came back to the iron for about 2 weeks. Gained 7lbs back, but then shortly got the Flu.... So here I am now. Everything seems to be falling back into place.
I've always responded well to supplements and gain pretty easy. But I always hit a wall at 190lbs. Seems like something always stops me from breaking that point. It's been over 4yrs since I've been heavier then 190lbs.
I'm a big fan of DC Training and it's done well for me in the past. But I'm going to try something a little different this time. Taking a few things that I have learned over the years and pile them into one system.
Plan is to hit every Muscle Group twice a week. Once Heavy and once High Volume. But legs will get hit hard once a Week.
Example: Day One...
Chest Heavy..
BD Incline bench 3x8
Machine Incline bench R/P with a Static Hold
Back High Volume
T-Bar 4sets 12-15 reps
V-Handle Cable Rows. 4sets 12-15 reps
Wide Rev grip Pulldowns. 4sets 12-15
Calves Volume
Leg Press Calf raises 4x25
Day Four would be Chest and back again, but High Volume Chest and heavy Back.
Day Two:
Biceps heavy
Triceps High Volume
Forearms High Volume
Day Three:
Quads
Hams
Delts
Day Four:
Chest High Volume
Back heavy
Calves heavy
Day Five:
Biceps High Volume
Triceps Heavy
Forearms Heavy
Abs and Cardio are worked in a few times a Week. Cardio I won't be doing much unless my waist gets above 32in.
Current Stats:
5'9
Weigth 173lbs
Lightest I've been this year 158lbs.. Back in Feb.
The Pic in my Avatar is me back at 180lbs. Not far from that now. Plan is to get back to 190lbs by the end of March. I'm hoping on muscle memory
I've always responded well to supplements and gain pretty easy. But I always hit a wall at 190lbs. Seems like something always stops me from breaking that point. It's been over 4yrs since I've been heavier then 190lbs.
I'm a big fan of DC Training and it's done well for me in the past. But I'm going to try something a little different this time. Taking a few things that I have learned over the years and pile them into one system.
Plan is to hit every Muscle Group twice a week. Once Heavy and once High Volume. But legs will get hit hard once a Week.
Example: Day One...
Chest Heavy..
BD Incline bench 3x8
Machine Incline bench R/P with a Static Hold
Back High Volume
T-Bar 4sets 12-15 reps
V-Handle Cable Rows. 4sets 12-15 reps
Wide Rev grip Pulldowns. 4sets 12-15
Calves Volume
Leg Press Calf raises 4x25
Day Four would be Chest and back again, but High Volume Chest and heavy Back.
Day Two:
Biceps heavy
Triceps High Volume
Forearms High Volume
Day Three:
Quads
Hams
Delts
Day Four:
Chest High Volume
Back heavy
Calves heavy
Day Five:
Biceps High Volume
Triceps Heavy
Forearms Heavy
Abs and Cardio are worked in a few times a Week. Cardio I won't be doing much unless my waist gets above 32in.
Current Stats:
5'9
Weigth 173lbs
Lightest I've been this year 158lbs.. Back in Feb.
The Pic in my Avatar is me back at 180lbs. Not far from that now. Plan is to get back to 190lbs by the end of March. I'm hoping on muscle memory