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Post by SwampGator on Jan 7, 2004 19:40:17 GMT -5
This week: Monday-Chest
Pushups-2x25 Flat Bench BB Press 1x15 135 2x8 205 2x6 235
Incline DB Press 3x6-8 60, 70
Decline BB Press 1x10 135 1x8 155 1x8 185
PecDec 3x8 80
Cable Crossovers 3x8 50
Abs the Tim way (man that sucks, but in a good way)
Tuesday-Legs and Cardio Hit - Treadmill 2 minutes walking at 4.0 & 3 minutes running at 8-8.5 for 30 minutes.
Squats 1x10 185 1x10 225 1x10 255 (Wife doesn't want my legs to get huge, they are naturally muscular)
Extensions 3x10 125
Hammy Curls 3x10 100
Weighted Ham/Glute kickback machine 3x10 100
Wednesday-Back
Wide grip pullups 3x15 (some assisted)
Close grip pullups 3x15 (some assisted)
Underhanded Bent over BB rows 1x10 135 1x10 165 1x8 185
Underhanded Lat Pulldowns 1x10 150 1x8 160 1x6 170
Behind the neck Lat Pulldowns 1x10 100 1x8 120 1x6 130
Dumbell Rows 3x10 80
Abs the Tim way.
Comments or suggestions are welcome!
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Post by Tim Wescott on Jan 7, 2004 20:35:30 GMT -5
Gator, Not a bad workout at all.I would just do a few little things to alter it for my personal tastes.
1.Never do cardio on leg day,just too taxing in my opinion.
2. Alternate close, and wide chins from week to week.Too redundant.
3.Add in leg presses.(With my skinny quads anyway ;D )
4.A lot of sets for chest & back but I do like volume myself,just think it`s a tad too much.
These are just things I would do in my own case, for my own body.The bottom line is to ask yourself if you think you are making slow and steady progress.If not, try shaking things up a bit !
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Post by SwampGator on Jan 8, 2004 4:33:45 GMT -5
Thanks Tim. I have been feeling the effects of the cardio leg day, in fact they were laughing at my funny way of walking (sore, sore) at work yesterday.
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