9/29/04
Today is a REST day. I just took Samson for a walk around the neighborhood.
I'm thinking about changing my workout around. I've been doing a either a Push/Pull/Legs routine or a Chest/Tri, Back/Bi, Legs, Shoulder Routine pretty much for the last 1 1/2 years. I tried a few other styles along the way - TP's Program for a week, DC's Rest Pause for two weeks, P/RR/S and a couple other variations but nothing really made me want to change what I was doing. I'd like to stick to three days in the gym per week plus I play Football on Monday's. I think getting three days of rest really helps me.
Since I had hernia surgery in June my legs haven't returned to what they were back in March/April. I'm about 85%. My back and shoulders have gotten stronger and my chest is about the same as it was in the Spring (except for Dips which have increased). My biceps and triceps have gotten stronger but not much bigger.
MAJOR GOAL: To get leaner (I'm about 188lbs right now) Not sure of BF%
Here is my potential new program that I posted in the Training Forum today:
Potential New Program
As of 9/29/04 -
Here is where I am on my lifts:
Exercise Working Set
Chest
Incline DB Press 105 x 5
Bench 225 x 5
Fly 65 x 8
Dips bw +110 x 2
Back
Pullups bw +80 x 1 /or/ bw +45 x 9
DB Row 140 x 13 Right / 140 x 9 Left
Chinup bw +45 x 6
Rack Dead 405 x 1
Traps
Shrugs 315 x 10
Upright Row 115 x 12
Delts
DB Press 80 x 2
Standing BB Press 115 x 8
Side Raise 35 x 11
Hammer Press 180 x 7
Legs
Squat 225 x 15
SLDL 275 x 5
Sumo style dead 275 x 10
Calf Raise 280 x 10
Leg Press 12 plates x 8
Biceps
Straight Bar Curl 100 x 11
Triceps
Overhead Rope Ext 150 x 11
CG Bench 175 x 4