Thread: How about this program ... errrrr Program'S??

OK, I am fresh today, I had a day off yesterday, and after consulting with the master SUPREMO, I came up with this program.
I hope it is not too much.
Remember, I want to get stronger, and if size comes along with it.... HOO-AH!!

P.S. ( weight/reps)

Wide Grip Pull-ups > 50 - (took 6 sets today)
Pushups > 50 - (took 3 sets today)

Standing Military Press > bar/12, 55lb/8, 85lb/6, 100lb/5
One Arm Dumbbell Row > 50lb/10, 60lb/6, 80lb/6

Barbell Bench > 105lb/12, 125lb/8, 155lb/6, 175lb/5, 85lb/14
Incline Dumbbell Press > 30's/12, 40's/10, 50's/6, 60's/6, 40's/15

Close Grip Chin-ups > to failure (22 today)

After this, I went for a 4 mile run, took 35 minutes today.

My rest period between sets was about 30 sec.-1 min., with a 3 minute break between exercises.
I took a longer 5 minute rest between supersets too.

Just so you know my stats... I am 21, 6'2" tall, I weigh 194lbs., and I am getting pretty cut (my fat is left on my lowest ab region). I eat whopps of food (3000cal. from solid foods + 900cal. from MRP's).
I supplement with Protein, vitamin C, Multi-vitamin, MRP's, Zinc.... and in 2 weeks, creatine.

OK, this workout made me feel like a man, I got a nice pump for about 20 minutes after my run, and without using any wraps, gloves or belt, I could feel the difference in my inner forearm muscles.
Let me know if it is adviseable to do this one again on Sunday. Because tomorrow, I am going to do my Legs and abs.

Thanx for any suggestions folx!!

<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by Mr Smooth on 07-07-2001 at 10:58 PM]</font>

Hmmm....I like what you are saying Supremo, but however, I only use wraps when a weight is more than 60% heavy, otherwise, I want to benefit with the added grip.

I was in the gym (my stable) so I could get that "feeling" of making these 2 programs.

Remember, I want strength, endurance, and if size comes with the territory...HOO-AH! (I am already pretty decent size)

Lower Body (Day 1)

Leg Extension (warm-up) 2 sets /20 /20
Leg Press (warm-up) 1 set /14

Leg Press 2 sets /6 /8
Squat 3 sets /12 /10 /8

*Leg Extension 3 sets /15 /12 /10
*Leg Curl


Upper Body (Day 2)

Wide Grip Pull-ups 2 sets /12 /5 static
Push-ups 2 sets /20 /10 static

One Arm Rows 3 sets /12 /6 /5
BarbellBench Press 4 sets /12 /8 /6 /5

Upright Row 4 sets /10 /6 /5 /14
Incline Dumbbell Press 3 sets /10 /8 /6

*Dead lift 3 sets /8 /6 /5
*Barbell Rows
Dumbbell Flyes 3 sets /14 /10 /failure

Alternating Dumbbell Curls 3 sets /8 /6 /failure
Dips 3 sets /10 /8 /failure


Non-Weight (Day 3)

Run 4 miles (70%) /30 minutes
Standard Chin-ups 2 sets /failure /failure
Crunches 2 minutes /failure

OFF (Day 4)

ORRRRRRR

Day 1
Run(earlier in the day) 4 miles -30 minutes
Bench Press 3 sets 6-10
Incline Dumbbell Press 3 sets 6-10
Dumbbell Flye 4 sets 8-12
Dumbbell Pullovers 4 sets 8-12
Alternating Curls 3 sets 6-10


Day 2
Leg Curls 1 set 12
Leg Press 3 sets 6-10
Lunge 4 sets 8-12
Leg Curls 4 sets 8-12
Crunches 2 min. 100+
Leg Press Calves 2 sets 20+


Day 3
Run(earlier in the day) 3 ½ mile jog ½ mile, sprint ½ mile
Wide Grip Pull-downs 2 sets 10-15
Dead lift 3 sets 6-10
Dumbbell Row 4 sets 8-12
Barbell Row 4 sets 8-12
Skull crushers 3 sets 6-10


Day 4
Run(earlier in the day) 1 ½ mile -12 minutes
Standing Military 3 sets 6-10
Upright Row 3 sets 8-12
Bench Dips 5 dropped 6
Barbell Curls 4 dropped 5
Rope Pull downs 3 sets 10+
Hammer Curls 3 sets 10+

Day 5
Leg Extension 1 set 15
Squat 3 sets 6-10
Leg Extension 4 sets 8-12
Oblique Crunches 25 – 20 sec pause – 20 – 15 sec pause
Hanging Leg Raise 1 set 10
Reverse Crunch 1 set 40+
Seated Calf Raise 2 sets 20+


Well, I like all three routines, and I hope someone can help me out on this, or give me some kind of response.
Thanx

<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 2 times, lastly by Mr Smooth on 07-06-2001 at 12:12 PM]</font>