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  #1  
Old 03-13-2004, 03:37 AM
Pitbull1986 Pitbull1986 is offline
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Join Date: Feb 2004
Location: Michigan
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Default First online training Journal

OK I have a 10 Week Workout Planned with 2 seperate workouts workout 1 is done weeks 1,3,5,7,9 and workout 2 is done 2,4,6,8,10. My split looks like this....

Workout 1:

Day 1: Chest

Bench Press 4 Sets (8, 6, 4, 12) Supersetted with 4 sets Flat Bench Dumbbell Flies (8, 6, 4, 12)
Incline Dumbbell Press 3 Sets (8, 6, 4)
Decline Dumbbell Press 3 sets ( 8, 6, 4)
Cable Flies 3 Sets (10, 8, 6)
Wide Grip Pushups 3 Sets until failure

Day 2: Back

Barbell Rows 4 Strip Sets
Front Lat Pull Downs 4 Sets (12, 10, 8 6)
Incline Bench Isolation Rows 3 Sets (10, 8, 6)
Good Mornings 3 Sets (10, 8, 6)
Static Contraction Cable Rows 3 Sets (10, 8 6)
Seated Dumbbell Shrugs Supersetted with Barbell Shrugs 4 Sets (10, 8, 6, 20)

Day 3: Legs

8 Weeks to Bigger Legs Workout

Day 4: Shoulders

Military Press Supersetted with Dumbbell Upright Rows 3 Sets (10, 8, 6)
Side Lateral Raises 3 Sets (10, 8, 6)
Front Later Raises 3 Sets (10, 8, 6)
Bent Over Lateral Raises 3 Sets (10, 8, 6)
Static Cable Shrugs 3 Sets (10, 8, 6)
Barbell Shrugs 3 Sets (10, 8, 6)

Day 5: Triceps, Biceps, Forearms

Skullcrushers Supersetted with Close Grip Presses 3 Sets (10, 8, 6)
Dumbbell Kickbacks Supersetted with One Arm Overhead Dumbbell extensions 3 Sets (10, 8, 6)
Cable Pulldowns 3 Sets (10, 8, 6)
Diamond Pushups Supersetted with Preacher Curls 3 Sets (10, 8, 6)
Seated Alternate Dumbbell Curls 3 Ascending Sets
Hammer Curls 3 Sets (10, 8, 6)
Side Concentration Curls 3 Sets (8, 8, 8, with 5 negatives)
Forearm Flexors Supersetted with behind the back Wrist Curls 3 Sets until failure
Front Wrist Curls 3 sets of ascending sets

Workout 2

Day 1: Chest

Incline Barbell Bench Supersetted with Incline Dumbbell Flies 4 Sets (8, 6, 4, 12)
Flat Dumbbell Press 3 Sets (10, 8, 6)
Flat Dumbbell Flies 3 Sets (10, 8, 6)
Decline Barbell Press 3 Sets (10, 8, 6)
Cable Flies 3 Sets (10 8, 6)
Wide Grip Pushups 3 sets until failure

Day 2: Back

Barbell Rows 4 Strip Sets
Rear Lat Pull Downs 4 Sets (12, 10, 8, 6)
Cable rows to the neck 3 sets (10, 8 6)
Incline Bench Isolation Rows 3 Sets (10, 8, 6)
Good Mornings 3 Sets (10, 8, 6)
Seated Dumbbell Shrugs 3 Sets (10, 8, 6)
Barbell Shrugs 3 Sets (10, 8, 6)

Day 3: Legs

8 Weeks to Bigger Legs Workout

Day 4: Shoulders

Overhead Dumbbell Press 4 Sets (10, 8, 6, 4)
Upright Rows Supersetted with Side Lateral Raises 3 Sets (10, 8, 6)
Front Lateral Raises 3 Sets (10, 8, 6)
Bent Over Lateral Raises 3 Sets (10, 8, 6)
Static Cable Shrugs Supersetted with Barbell Shrugs 3 Sets (10, 8, 6)

Day 5: Triceps, Biceps, Forearms

Skullcrushers Supersetted with Close Grip Presses 3 Sets (10, 8, 6)
Dumbbell Kickbacks Supersetted with One arm Pull Downs 3 Sets (10, 8, 6)
Overheead dumbbell extensions 3 sets (10, 8, 6)
Diamond Pushups Supersetted with Spyder Curls 3 Sets (10, 8, 6)
Standing Alternate Dumbbell Curls supersetted with Preacher Curls 3 Sets (10, 8, 6)
21ís- 3 Sets (static contraction)
Front Concentration Curls 3 Sets (8,8,8, with 5 negatives)
Front wrist curls tri setted with Forearm Flexors and Behind Back Wrist Curls 3 Sets (10,8,6)


My diet is strictly enforced... at the very LEAST 185 grams of protein a day spread out of about 5 meals a day( 6-7 if you add the protein shakes) Also I do abs and cardio every other day. I would just like to get some opinions of other people on my split becuase this is my first online training journal...thank you.
__________________
Age: 18
Weight: 214
Height: 6'0''
BF%: 15
Arms: 17''
Forearms: 13 7/8''
Right Shoulder: 22 3/4''
Left Shoulder: 22 1/2/''
Chest: 45 1/2''
Neck: 18 1/4''
Quads: 25 1/4
Calves 17 1/4
  #2  
Old 03-13-2004, 06:31 AM
Schlyder Schlyder is offline
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Join Date: Aug 2003
Location: Norway
Posts: 1,126
Default Re: First online training Journal

Looks fine!
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My Online Training Journal
Pictures of me and Arkie

<font color="red">My Stats will be here soon!</font>
<font color="green">Have to do some measurments</font>
<font color="blue">
17, Male
Height: 6'03"
Weight: 187.4 lbs
BF: ???
Still more to come!!
</font>
Supplement Review ZMA
Supplement Review Glutamin
Creatin Myths and Facts

<font color="666666">"Screw the dog, beware of the owner"</font>
http://www.bodybuilders.com/priest96.jpg
<font color="666666">Lift Metal To Create Metal</font>
  #3  
Old 03-13-2004, 08:01 PM
Pitbull1986 Pitbull1986 is offline
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Join Date: Feb 2004
Location: Michigan
Posts: 22
Default Re: First online training Journal

thanks...any other opinions/suggestions
__________________
Age: 18
Weight: 214
Height: 6'0''
BF%: 15
Arms: 17''
Forearms: 13 7/8''
Right Shoulder: 22 3/4''
Left Shoulder: 22 1/2/''
Chest: 45 1/2''
Neck: 18 1/4''
Quads: 25 1/4
Calves 17 1/4
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