Nine's Training Log 10/05 - 1/06

Discussion in 'Training Logs' started by habitat, Oct 5, 2005.

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  1. habitat

    habitat Splatinum Member

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    Location:
    Philadelphia
    Height: 6'1
    Weight: 192lbs
    Age: 22
    Bodyfat: shitty

    Goals: Become less of a skinnyfat POS, get more towards the shape I was in several years ago when I worked out, ran track, and played football. Need to get in shape for the police academy, and just want to look better (who doesnt?).

    Diet: Still reading on what my target cal/protein intake should be, i'll have something up by monday when I start. Going to try for a very clean high protein diet.

    Workout: Weight Training / Cardio - Weight Room 4 days a week on an alternate week program (A week, B week, A week, etc.). Several friends saw great gains so It's worth a shot. Two days a week sprinting on football field, two days a week running on track (3mi). I also play football on Sunday mornings as a defensive back.

    Supps: Whey Protein, Fish Oil, Multi Vitamins

    Routine:

    WEEK A

    Monday - Legs
    Quads
    - Squats 4 x 10, 8, 6, 5
    - Leg Press 3 x 12
    Hamstrings
    - Leg Curls 4 x 12
    - Stiff Leg DL's 2 x 15
    Calves
    - Calf Raises 3 x 20
    - Calf Press 3 x 20

    Tuesday - Chest / Triceps
    Chest
    - DB Press 3 x 12
    - Incline DB Press 3 x 12
    - DB Fly's 3 x 8
    Triceps
    - Close Grip Bench 3 x 8
    - Cable Pushdowns 3 x 8
    - DB Extentions 3 x 8

    Thursday - Shoulders / Bi's
    Shoulders
    - DB Military Press 4 x 10, 8, 6, 5
    - Side Laterals 3 x 12
    - Front Raises 2 x 15
    Biceps
    - Dumbell Curls 3 x 12
    - Preacher Curls 3 x 12
    - Cable Curls 3 x 20

    Friday - Back / Forearm
    Back
    - Deadlifts 3 x 12
    - V Bar Pull downs 3 x 8
    - Dumbell Rows 3 x 8
    Forearms
    - Reverse Wrist Curls 3 x 10
    - Wrist Curls 3 x 10



    WEEK B

    Monday - Legs
    Quads
    - Squats 4 x 12
    - Leg Press 3 x 8
    Hamstrings
    - Leg Curls 4 x 8
    - Stiff Leg DL's 2 x 8
    Calves
    - Calf Raises 3 x 10
    - Calf Press 3 x 10

    Tuesday - Chest / Triceps
    Chest
    - DB Press 4 x 10, 8, 6, 5
    - Incline DB Press 3 x 12
    - DB Fly's 3 x 12
    Triceps
    - Close Grip Bench 3 x 12
    - Cable Pushdowns 3 x 12
    - DB Extentions 3 x 12

    Thursday - Shoulders / Bi's
    Shoulders
    - DB Military Press 3 x 12
    - Side Laterals 3 x 8
    - Front Raises 3 x 6
    Biceps
    - Dumbell Curls 3 x 6
    - Preacher Curls 3 x 6
    - Cable Curls 3 x 8

    Friday - Back / Forearm
    Back
    - Deadlifts 4 x 10, 8, 6, 5
    - V Bar Pull downs 3 x 12
    - Dumbell Rows 3 x 12
    Forearms
    - Reverse Wrist Curls 3 x 20
    - Wrist Curls 3 x 20

    pics to come, lifting starts next week (10/10) due to small shoulder injury last week.
     
    Last edited: Oct 6, 2005
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