That means I'm mad, you here me brother mad
Let's get down.
Goals 11-12 Bf%, 205 and benching at least 335.
Diet
Mostly eggs, brown rice, yams, oats, turkey, chicken, steak and as for drinks mostly water, some juice (early mornings) and very little sugars.
My current weight is about 190 but at around 17% bf, my max bench on only 150 becuase of long arms and very weak shoulders, need to flaten the stomach along with define the shoulders, chest and arms.
Workout set
For a good beginning, I'm going with a 3 day split that consist of
Day 1 - Chest, Back
Day 2 - Legs
Day 3 - Shoulders, tris/bis
If I feel healthly enough to workout again then I might two in a muscle group twice a week, my goal with this set is no to much results but to get used to lifting again and reaching my previous bench of 180 x 5.
Day 1 - Feb 15
Chest & Back
Flat BB press - 8x135, 4x155, 3x155, 9x135
Decline bb press - 8x135, 7x135 (Gym light was right over the machine, felt dizzy and almost dropped the bar across my neck What a place to put a bright ass light, right under the decline bench
Incline bench press - 5x115, 5x115, 5x115 (I wonder when I will ever get used to feeling like my arms are going to tear off from doing incline bench, man I hate this excerise with a passion, but you do it because results don't come cheap
Chest Flys - 4x40(20 each arm), 9x30, 11x30, 7x30
Back
[/b]Bent over BB rows[/b]10x55, 10x55, 10x60
T-bar - 9x100, 9x110, 6x120
Seated bb rows - 12x100, 10x110, 10x120, 9x120
Good workout and as soon as I get the name of some of the excerises I've been doing it will get even better.
Let's get down.
Goals 11-12 Bf%, 205 and benching at least 335.
Diet
Mostly eggs, brown rice, yams, oats, turkey, chicken, steak and as for drinks mostly water, some juice (early mornings) and very little sugars.
My current weight is about 190 but at around 17% bf, my max bench on only 150 becuase of long arms and very weak shoulders, need to flaten the stomach along with define the shoulders, chest and arms.
Workout set
For a good beginning, I'm going with a 3 day split that consist of
Day 1 - Chest, Back
Day 2 - Legs
Day 3 - Shoulders, tris/bis
If I feel healthly enough to workout again then I might two in a muscle group twice a week, my goal with this set is no to much results but to get used to lifting again and reaching my previous bench of 180 x 5.
Day 1 - Feb 15
Chest & Back
Flat BB press - 8x135, 4x155, 3x155, 9x135
Decline bb press - 8x135, 7x135 (Gym light was right over the machine, felt dizzy and almost dropped the bar across my neck
What a place to put a bright ass light, right under the decline benchIncline bench press - 5x115, 5x115, 5x115 (I wonder when I will ever get used to feeling like my arms are going to tear off from doing incline bench, man I hate this excerise with a passion
, but you do it because results don't come cheapChest Flys - 4x40(20 each arm), 9x30, 11x30, 7x30
Back
[/b]Bent over BB rows[/b]10x55, 10x55, 10x60
T-bar - 9x100, 9x110, 6x120
Seated bb rows - 12x100, 10x110, 10x120, 9x120
Good workout and as soon as I get the name of some of the excerises I've been doing it will get even better.
