some change is good

RockSolid · 12-27-2006, 10:44 AM

I started a program 8 weeks ago with some help from this forum and it worked great. bench 205X4 to 225X4, 205X8. squat 155x8 to 205x5, and I gained 7 lbs (169.67-176.4) bf appears to be same prolly up a little, I also gained 1/2" on arms. My goals are get stronger and get into better cardio shape, Ill still eat for mass if thats possible when I leave for school in 10 days. monday is a more basic upperbody, then thursday has some arms at the end (oh no everyone hates me now for doing amrs) Tuesda is leg day and friday is a lighter leg day with cardio because I wanna get in shape. Here is my new plan:

Monday
Bench 5x5
T-Bar Row 3x8
DB Shoulder Press 4x8
Pulling excercise for back 3x8
Incline Bench Press 8,6,6
Weighted Dips 3x8
pullups 3 sets max reps

Tuesday
Squat 5x5
Walking Lunges 3x8
SLDL 8,6,6
Leg Curl 3x8
calves 3x15
abs

Thursday
Arnold Press 5x5
Bent Row 8,8,6,6
DB Bench Press 3x8
Biceps (whatever I feel like)
Chinups 3 sets max reps
Weighted Dips 3x8
Skullcrushers 8,8,6
Pressdowns 2 dropsets (10-5-5-10)

Friday
Deadlift 5x5
Calves 3x15
abs
Cardio

Sun - Sprints

KarlW · 12-27-2006, 10:34 PM

Are you looking for feedback?

RockSolid · 12-28-2006, 09:29 AM

yeah feedback is appreciated, hows it lookin?

KarlW · 12-29-2006, 02:35 AM

What was your old plan? Why the change?

How did you come up with this new plan?

You say you want to get into better cardio shape? Do you mean you want to lose body fat or strengthen your cardiovascular system? You only have 1 day of cardio!

On the whole, I like your choice of exercises, just not the way their put together

12-27-2006, 10:44 AM	#1
RockSolid Registered User Join Date: Sep 2005 Location: Buffalo, NY Posts: 110 Photos: 3	some change is good I started a program 8 weeks ago with some help from this forum and it worked great. bench 205X4 to 225X4, 205X8. squat 155x8 to 205x5, and I gained 7 lbs (169.67-176.4) bf appears to be same prolly up a little, I also gained 1/2" on arms. My goals are get stronger and get into better cardio shape, Ill still eat for mass if thats possible when I leave for school in 10 days. monday is a more basic upperbody, then thursday has some arms at the end (oh no everyone hates me now for doing amrs) Tuesda is leg day and friday is a lighter leg day with cardio because I wanna get in shape. Here is my new plan: Monday Bench 5x5 T-Bar Row 3x8 DB Shoulder Press 4x8 Pulling excercise for back 3x8 Incline Bench Press 8,6,6 Weighted Dips 3x8 pullups 3 sets max reps Tuesday Squat 5x5 Walking Lunges 3x8 SLDL 8,6,6 Leg Curl 3x8 calves 3x15 abs Thursday Arnold Press 5x5 Bent Row 8,8,6,6 DB Bench Press 3x8 Biceps (whatever I feel like) Chinups 3 sets max reps Weighted Dips 3x8 Skullcrushers 8,8,6 Pressdowns 2 dropsets (10-5-5-10) Friday Deadlift 5x5 Calves 3x15 abs Cardio Sun - Sprints

12-27-2006, 10:34 PM	#2
KarlW My Little Man Join Date: Jul 2002 Location: Sydney Oz Posts: 1,030	Are you looking for feedback?
	What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

12-29-2006, 02:35 AM	#4
KarlW My Little Man Join Date: Jul 2002 Location: Sydney Oz Posts: 1,030	What was your old plan? Why the change? How did you come up with this new plan? You say you want to get into better cardio shape? Do you mean you want to lose body fat or strengthen your cardiovascular system? You only have 1 day of cardio! On the whole, I like your choice of exercises, just not the way their put together
	What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

12-28-2006, 09:29 AM	#3
RockSolid Registered User Join Date: Sep 2005 Location: Buffalo, NY Posts: 110 Photos: 3	yeah feedback is appreciated, hows it lookin?