OK this is my first log and any suggestions would be awesome
I'm quite busy with medical university so I can workout only 3x week. (I wish I hadn't made that decision with university lol)
My training schedule: monday - chest/biceps/abs
rest 20 seconds
chest - bench press pyramid
Set 1 – 110 x 10 reps
Set 2 – 121 x 8 reps
Set 3 – 132 x 6 reps
Set 4 – 143 x 5 reps
Set 5 – 154 x 5 reps
Set 6 – 165 x 4 reps
Set 7 – 176 x 4 reps
Set 8 – 187 x 3 reps
Set 9 – 165 x 4 reps
Set 10– 143 x 6 reps
Set 11– 121 x 6 reps
DB bench press - 88lbs (each) x 12 - 4 sets
butterfly
Set 1 – 100 x 10 reps
Set 2 – 110 x 8 reps
Set 3 – 121 x 6 reps
Set 4 – 132 x 5 reps
Set 5 – 132 x 4 reps
Incline bench press
Set 1 – 110 x 10 reps
Set 2 – 121 x 8 reps
Set 3 – 132 x 6 reps
Standing Military Press 4x110 lbs
biceps -
BB Curl 4 sets 110lbs
Seated DB Curl 4 sets 60lbs(each)
Reverse BB Curl 4sets 110lbs
EZ Spider Curl 1 sets 66 lbs, 1 set 77 lbs, 2 sets 100 lbs
EZ Bar Curl 3 sets 77 lbs
Hammer Curl 4 sets 60 lbs (each)
2 Arm Cable Curl 3 sets
abs by p90x system
WEDNESDAY - Triceps/back/abs
Lying DB triceps extension - 4x10 - 80 lbs (each)
dips - 4x15 (after 2nd set I put 66 lbs on my legs)
Close Grip Bench Press
set 1 - 99 lbs x 10
set 2 - 110 lbs x 10
set 3 - 132 lbs x 8
set 4 - 142 lbs x 7
Pressdown narrow
set 1 - 55 lbs x 10
set 2 - 66 lbs x 9
set 3 - 77 lbs x 8
set 4 - 88 lbs x 6
set 5 - 99 lbs x 4
Pressdown wide
set 1 - 55 lbs x 10
set 2 - 66 lbs x 9
set 3 - 77 lbs x 8
set 4 - 88 lbs x 6
DB kickback 4x10 - 27 lbs
overhead cable extension 4x8 - 68 lbs
BACK -
Wide-Grip Lat Pulldown (front)
Set 1 - 165 lbs x 10
Set 2 - 188 lbs x 8
Set 3 - 210 lbs x 7
Set 4 - 231 lbs x 6
Set 5 - 253 lbs x 4
Set 6 - 264 lbs x 3
Set 7 - 231 lbs x 4
Set 8 - 188 lbs x 6
Wide-Grip Lat Pulldown (Back)
Set 1 - 165 lbs x 10
Set 2 - 188 lbs x 9
Set 3 - 210 lbs x 7
Set 4 - 231 lbs x 6
Set 5 - 210 lbs x 6
Set 6 - 165 lbs x 8
Seated Cable Rows
Set 1 - 165 lbs x 10
Set 2 - 188 lbs x 9
Set 3 - 210 lbs x 7
Set 4 - 231 lbs x 7
Set 5 - 253 lbs x 6
Deadlifts
Set 1 - 132 lbs x 10
Set 2 - 143 lbs x 8
Set 3 - 154 lbs x 8
Set 4 - 165 lbs x 7
Set 5 - 176 lbs x 6
Set 6 - 187 lbs x 5
Set 7 - 198 lbs x 4
DB shrugs 4x7 132 lbs
ABS BY P90X
Saturday - Biceps/triceps
BB Curl 4 sets 110lbs
Lying DB triceps extension - 4x10 - 80 lbs (each)
Seated DB Curl 4 sets 60lbs
dips - 4x15 (after 2nd set I put 66 lbs on my legs)
Reverse BB Curl 4sets 110lbs
Close Grip Bench Press
set 1 - 99 lbs x 10
set 2 - 110 lbs x 10
set 3 - 132 lbs x 8
set 4 - 142 lbs x 7
EZ Spider Curl 1 sets 66 lbs, 1 set 77 lbs, 2 sets 100 lbs
Pressdown narrow
set 1 - 55 lbs x 10
set 2 - 66 lbs x 9
set 3 - 77 lbs x 8
set 4 - 88 lbs x 6
set 5 - 99 lbs x 4
EZ Bar Curl 3 sets 77 lbs
Pressdown wide
set 1 - 55 lbs x 10
set 2 - 66 lbs x 9
set 3 - 77 lbs x 8
set 4 - 88 lbs x 6
Hammer Curl 4 sets 60 lbs
DB kickback 4x10 - 27 lbs
2 Arm Cable Curl 3x10
overhead cable extension 4x8 - 68 lbs
Tomorrow I will be testing Level II and after that I'll start volatile
(hope I didn't make any mistake)
I'm quite busy with medical university so I can workout only 3x week. (I wish I hadn't made that decision with university lol)
My training schedule: monday - chest/biceps/abs
rest 20 seconds
chest - bench press pyramid
Set 1 – 110 x 10 reps
Set 2 – 121 x 8 reps
Set 3 – 132 x 6 reps
Set 4 – 143 x 5 reps
Set 5 – 154 x 5 reps
Set 6 – 165 x 4 reps
Set 7 – 176 x 4 reps
Set 8 – 187 x 3 reps
Set 9 – 165 x 4 reps
Set 10– 143 x 6 reps
Set 11– 121 x 6 reps
DB bench press - 88lbs (each) x 12 - 4 sets
butterfly
Set 1 – 100 x 10 reps
Set 2 – 110 x 8 reps
Set 3 – 121 x 6 reps
Set 4 – 132 x 5 reps
Set 5 – 132 x 4 reps
Incline bench press
Set 1 – 110 x 10 reps
Set 2 – 121 x 8 reps
Set 3 – 132 x 6 reps
Standing Military Press 4x110 lbs
biceps -
BB Curl 4 sets 110lbs
Seated DB Curl 4 sets 60lbs(each)
Reverse BB Curl 4sets 110lbs
EZ Spider Curl 1 sets 66 lbs, 1 set 77 lbs, 2 sets 100 lbs
EZ Bar Curl 3 sets 77 lbs
Hammer Curl 4 sets 60 lbs (each)
2 Arm Cable Curl 3 sets
abs by p90x system
WEDNESDAY - Triceps/back/abs
Lying DB triceps extension - 4x10 - 80 lbs (each)
dips - 4x15 (after 2nd set I put 66 lbs on my legs)
Close Grip Bench Press
set 1 - 99 lbs x 10
set 2 - 110 lbs x 10
set 3 - 132 lbs x 8
set 4 - 142 lbs x 7
Pressdown narrow
set 1 - 55 lbs x 10
set 2 - 66 lbs x 9
set 3 - 77 lbs x 8
set 4 - 88 lbs x 6
set 5 - 99 lbs x 4
Pressdown wide
set 1 - 55 lbs x 10
set 2 - 66 lbs x 9
set 3 - 77 lbs x 8
set 4 - 88 lbs x 6
DB kickback 4x10 - 27 lbs
overhead cable extension 4x8 - 68 lbs
BACK -
Wide-Grip Lat Pulldown (front)
Set 1 - 165 lbs x 10
Set 2 - 188 lbs x 8
Set 3 - 210 lbs x 7
Set 4 - 231 lbs x 6
Set 5 - 253 lbs x 4
Set 6 - 264 lbs x 3
Set 7 - 231 lbs x 4
Set 8 - 188 lbs x 6
Wide-Grip Lat Pulldown (Back)
Set 1 - 165 lbs x 10
Set 2 - 188 lbs x 9
Set 3 - 210 lbs x 7
Set 4 - 231 lbs x 6
Set 5 - 210 lbs x 6
Set 6 - 165 lbs x 8
Seated Cable Rows
Set 1 - 165 lbs x 10
Set 2 - 188 lbs x 9
Set 3 - 210 lbs x 7
Set 4 - 231 lbs x 7
Set 5 - 253 lbs x 6
Deadlifts
Set 1 - 132 lbs x 10
Set 2 - 143 lbs x 8
Set 3 - 154 lbs x 8
Set 4 - 165 lbs x 7
Set 5 - 176 lbs x 6
Set 6 - 187 lbs x 5
Set 7 - 198 lbs x 4
DB shrugs 4x7 132 lbs
ABS BY P90X
Saturday - Biceps/triceps
BB Curl 4 sets 110lbs
Lying DB triceps extension - 4x10 - 80 lbs (each)
Seated DB Curl 4 sets 60lbs
dips - 4x15 (after 2nd set I put 66 lbs on my legs)
Reverse BB Curl 4sets 110lbs
Close Grip Bench Press
set 1 - 99 lbs x 10
set 2 - 110 lbs x 10
set 3 - 132 lbs x 8
set 4 - 142 lbs x 7
EZ Spider Curl 1 sets 66 lbs, 1 set 77 lbs, 2 sets 100 lbs
Pressdown narrow
set 1 - 55 lbs x 10
set 2 - 66 lbs x 9
set 3 - 77 lbs x 8
set 4 - 88 lbs x 6
set 5 - 99 lbs x 4
EZ Bar Curl 3 sets 77 lbs
Pressdown wide
set 1 - 55 lbs x 10
set 2 - 66 lbs x 9
set 3 - 77 lbs x 8
set 4 - 88 lbs x 6
Hammer Curl 4 sets 60 lbs
DB kickback 4x10 - 27 lbs
2 Arm Cable Curl 3x10
overhead cable extension 4x8 - 68 lbs
Tomorrow I will be testing Level II and after that I'll start volatile
(hope I didn't make any mistake)