Am completely wrong / out of my mind?

**yeksetm** · 03-29-2009, 10:13 AM

I finished p/rr/s about a month ago and really enjoyed the shock week. So last week tried

Monday
Flys 1 x 8 / bench 1 x 8
Flys 1x 8 / bench 1 x 8
dropset of incline bech 1x 8, drop, 1 x 8

Bent BB row 1 x 8 / Stiff arm pull downs 1 x 8
Bent BB row 1 x 8 / Stiff arm pull downs 1 x 8
drop set of stiff arm pull overs 1 x 8, drop 1 x 8

Wednesday
Ez bar curls 1 x 12 / Hammer curl 1 x 8
Ez bar curls 1 x 12 / Hammer curl 1 x 8
drop set of isolation curls 1 x 12, drop, 1 x 12

Close grip bench 1 x 8 / Tri pull down 1 x 8
Close grip bench 1 x 8 / Tri pull down 1 x 8
drop set of skull crushers 1 x8 , drop , 1x 8

Military presses 1 x 8 / bent flys 1 x 8
Military presses 1 x 8 / bent flys 1 x 8

Saturday
Single leg quad ext 1 x 15 / Sqaut 1 x 15
Single leg quad ext 1 x 15 / Sqaut 1 x 15

Dead lifts 1 x 15 / hammy curls 1 x 8
Dead lifts 1 x 15 / hammy curls 1 x 8

Amongst other things im expecting to be ridiculed for doing iso excercises, anything else? I can't forsee myself doing this for any extended period of time
as each session wiped me completley as I was only taking 3o sec -1min between sets. My hamstrings and lower back are still completely aching from Sat. Thoughts!!!

**Gazhole** · 03-29-2009, 10:44 AM

Stimulate, not annihilate.

**yeksetm** · 03-29-2009, 10:58 AM

Figured as much

Could I say superset
Monday
Bench / BB row x 2
Incline Bench / Pull up x 2

Wednesday

Close grip Bench / Ez bar curl
Tri ext / Hammer curls

Military presses
Bent flys

Sat

Squat
Deads

Any suggestions ? I have a mate at work who preaches HIT training, and I thought id give it a go but I don't have enough weights or bars and would be spending more time changing shit around thus defeating the purpose of HIt. Im in limbo at the moment not sure what I wanna really do.

**Gazhole** · 03-29-2009, 11:06 AM

What have you been doing lately (last few programs) and what are your goals?

**yeksetm** · 03-29-2009, 11:22 AM

Finished p / rr / s, before that was just doing my own push / pull / leg split. I've only been back lifting since last August, initially just wanted to drop kg's for my wedding. My goals? good freakin question, I know that I don't really want to get massively bigger!

I've read all the stickies, but there is just so much info out there its hard to actually decide which direction to go!!!

**Gazhole** · 03-29-2009, 11:31 AM

Choosing a goal is the most important way of going about choosing a program.

Its counter-productive trying to do everything at once, and de-motivational to train without knowing why you're training.

Size?

Strength?

Work Capacity/Fitness?

Fat Loss?

Do you play any sports you want to get better at?

Just some things to think about. Doesn't even have to be an overall goal, it could just be a goal for this particular program, yknow?

Another good way to decide on a new program is to look at your last 3 programs or so, and dont do anything in this new program you did in those other ones.

**yeksetm** · 03-29-2009, 11:43 AM

Alright ill give it some thought!!! Motivation isn't really a problem, I love working out, especially when i can actually see the longterm gains (ie: down to the waist size I was when I was 18). thanks for the guidance Yoda!!!

**Gazhole** · 03-29-2009, 11:48 AM

Originally Posted by yeksetm

Alright ill give it some thought!!! Motivation isn't really a problem, I love working out, especially when i can actually see the longterm gains (ie: down to the waist size I was when I was 18). thanks for the guidance Yoda!!!

I don't look THAT bad with a shaved head do i?

But no worries, if you want some interesting program ideas just lemme know

**yeksetm** · 03-29-2009, 11:52 AM

Na not at all!!! I don't have the stones to shave my head as it will only highlight the fact that im balding at 28 years of age. Programs for sure dude!
Cheers

**Gazhole** · 03-29-2009, 11:54 AM

Theres one in my blog (see sig) called escalating density training thats good fun. Painful, but good fun :P

Focuses on doing as many reps you can in 15 minutes, lol. Gets a good balance between weight lifting and cardio.

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