1st Journal.

[kevin6782]

Chest (heavy)
Bench Press 3 sets 5 to 8 reps --195/8 200/7 205/5 cheat
Cable Cross overs 3 sets 8 to 10reps --70/8 75/8 80/8
Incline Dumbells 3 sets 5 to 8 reps --60/8 65/7 70/5
Incline Cable Flies 3 sets 8 to 10reps --65/8 70/7 75/5
when I can do 3det of 8 I move up

Back (heavy)
Lat Pulls 3 sets 8-10reps --90/8 100/8 110/8 (time to go up)
Seated Rows 3 sets 8-10reps --140/8 150/8 160/8 (time to go up)
Tbar 3 sets 5-8 reps --85/8 90/5 90/5 (cheat)
Deadlifts 3 sets 8-10reps --185/8 190/7 195/5

Shoulders (heavy)
Military Press 3 sets 8-10reps --110/8 120/8 130/5 (Bad shoulder)
One Arm Side Raises 3 sets 5-8 reps --258 30/5 30/5
Standing rows 3 sets 8-10 --80/8 85/8 90/8(time to go up)
Bent Over Side raises 3 sets 5-8 25/8 30/7 30/6
when I can do 3det of 8 I move up

Day 2

Legs (heavy) No squats because of real bad ankles
Hack Suats 3 sets 5-8 --150/8 160/5 170/5
Front Smith Machine squats 3 sets 5-8 --155/8 165/5 165/5
Leg extensions 3 sets 8-10 --130/8 140/8 150/8 (time to move up)
Stiff leg Deadlift 3 sets 5-8 --135/8 155/8 165/8
Leg Curls 3 sets 8-10 --110/8 120/5 120/5
Smith Machine Calf raises 3 sets 8-10 --185/8 205/8 235/8 (time to move up)
Seated Calf raises 3 sets 8-10 --135/8 135/8 135/5
One leg Dumbell Calf raises 3 sets 8-10 55/8 65/8 70/6

Bi's (heavy)
Straight bar 3 sets 5-8 --75/8 85/5 95/5
Seated Barbell curls 3 sets 5-8 --85/7 95/5 95/5
Incline Dumbell curls 3 sets 5-8 --30/8 35/6 35/5 (each arm)
Cable Curls 3 sets 8-10 --80/8 95/8 110/8 (time to move up)
Standing 7's 3 sets to failure --50 55 60

Tri's
French Curls 3 sets 5-8 --95/8 100/8 100/8 (cheat)
Behind head dumbell extensions 3 sets 8-10 65/8 70/8 75/8 (time to move up)
Kickbacks 3 sets 5-8 --30/8 35/5 35/5
Tricep extensions 3 sets 8-10 --90/8 90/8 90/4
One hand pulldowns 3 sets 8-10 --40/8 45/8 50/8 (time to move up)

Wgt-210
Hgt-5'10
Waist-33
BF-unknown
Arms-16.25in
Chest-49in
Forearms 8.5in
Neck-17.5in
Thighs-22in
Calfs-15.75in
(broke an ankle then right after that I toar the ligs and tendens in the other was on crutches for lik 11 months)
I have extremely broad shoulders!
These are from a month ago.

[Venom]

Good luck. [img]/forum/images/graemlins/smile.gif[/img]

[NutMeg]

^^^ Yeah, Good Luck and Welcome!

[kevin6782]

Thanks! Any advice or critisms about workout plan would be helpful thanks

[NutMeg]

What is your split?

[Shrmtank]

Welcome...I noticed you have your workout push pull which is probably the best way to set up...but with that said, it's whatever feels good for you...I personally like to work only one major muscle group in a workout...so my set up is Chest/Tri's, Back/Shoulders and Legs/Biceps...I try to workout 4 days a week, so it works out that I hit each muscle group every 6 days...that's enough time to recover from each workout...there are some good workouts on this site...check 'em out and see they might fit your goals...
good luck... [img]/forum/images/graemlins/cool.gif[/img]

Sherman

[kevin6782]

I do a 2 day on 1 day off 2 day on 2 day off and then repeat kinda fits well in the week. since i go to college full time and work full time.

I think I need to change it to

day 1
Legs, Bi's, Back

and

day 2
Chest, Tri's, and Shoulders

So I can get all push muscles in one day and all pull muscles on another day with legs.
Any thoughts.

"Soreness in Weakness leaving the body" NIKE

[kevin6782]

I like work work 3 body parts a day just because if something comes up one day at least I know I worked that part that week. That and I have amazing endurance when it comes to lifting.



To know your body is to know the meaning of life! (Me)

[Tuf]

[img]/forum/images/graemlins/blush.gif[/img] I think I just posted in your journal #2! [img]/forum/images/graemlins/confused.gif[/img] [img]/forum/images/graemlins/wink.gif[/img]