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Old 08-30-2003, 11:45 AM
Jenn Jenn is offline
Jenn should change his/her status!
Middleweight
 
Join Date: May 2003
Posts: 891
Default Fit by 40! Jenn\'s journal

I'm going to start with 2500 cals a day, 33/33/33 ratio. Usual supps (whey, glutamine, creatine, Vit C, multi, ZMA)

My split:

Mon--Shoulders & bi's
Tue--Legs
Wed--Cardio & abs
Thu--Chest & tri's
Fri--Cardio & abs
Sat--Back
Sun--off

Shoulders:
Upright rows- 2x 10 65# 8 70# 6 75#
military press2x 10 55# 8 60# 6 65#
standing lateral-2x 10 17# 8 20# 6 22#
front raise-2x 10 17# 8 20# 6 22#
seated DB laterals-3x10 15#

Bi's:
Standing BB curls-2x 10 55# 8 60# 6 65#
hammer curls-2x 10 20# 8 25# 6 30#
concentration curls-2x 10 15# 8 17# 6 20#

Legs:
Quads--Squats-2x 12 90# 10 95# 8 100# 6 105#
Sissy squats-3x 10 20#
Lunges- 2 x 10 40# 8 45# 6 50#
Hams-- SLDL-2x 10 105# 8 110# 6 115#
good morning's-2x 10 75# 8 80# 6 85#
leg curls ss w/kickbacks
Glutes-pelvic lifts w/60lb wt- 100
Calves-calf raises

Chest:
BB flat- 2x10 75# 8 80# 6 85#
BB incline-2x 10 55# 8 60# 6 65#
DB flyes-2x 10 20# 8 25# 6 30#
DB flyes incline-2x 10 17# 8 20# 6 25#
DB pullover 10 20# 8 25# 6 30#

Tri's:
Close grip press-2x 10 45# 8 50# 6 55#
lying tri extension-2x 10 30# 8 35# 6 40#
french press-2x 10 20# 8 25# 6 30#

Back:
BB pullovers-2x 10 40# 8 45# 6 50#
BB rows-2x 10 65# 8 70# 6 75#
deads-2x 10 110# 8 115# 6 120#
t-bar rows-2x 10 75# 8 80# 6 85#
Wide grip pullups- 3 x 4 then negatives

Abs:
Lying leg raises with ankle weights
Crunches
Side crunches
Hip raises

Stats:
Ht: 5'7"
Wt: 144
BF%:18%

http://magazine.mindandmuscle.net/main.php?issueID=15
__________________
Jenn
Age: 39
Weight: 150 Height: 5'7"

Jenn's Journal