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#2
09-01-2004, 06:27 PM
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Re: Hardcore training journal
Month one will consist of getting back into the swing of things. Supplementation of protein,creatine,zma,hmb,test boosters, 1-test stacked with 4-ad, multi vitamin, and a good diet!
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#3
09-01-2004, 06:30 PM
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Re: Hardcore training journal
Week one!!!
Monday: Chest/Shoulders/Triceps Chest • Incline Bench Presses: 2 Sets X 8 Reps • Dumbbell Presses: 2 Sets X 8 Reps • Incline Flyes: 2 Sets X 8 Reps • Flat Bench Presses: 2 Sets X 8 Reps • Cable Crossovers: 2 Sets X 15 Reps Delts • Machine Rear Laterals: 3 Sets X 10 Reps • Side Laterals: 3 Sets X 10 Reps • Machine Laterals: 3 Sets X 10 Reps • Seated Presses: 2 Sets X 6 Reps Triceps • Overhead Tricep Extensions: 3 Sets X 12 Reps • Lying Tricep Extensions: 3 Sets X 12 Reps Abs • Ab Crunches: 3 Sets X 15 Reps Tuesday: Legs/Calves Legs • Squats: 4 Sets X 6-15 Reps • Lying Leg Curls: 4 Sets X 15 Reps • Sissy Squats: 4 Sets X 15 Reps • Stiff Leg Deadlifts: 4 Sets X 15 Reps Calves • Standing Calf Machine: 4 Sets X 15 Reps • Seated Calf Raises: 4 Sets X 15 Reps Abs • Reverse Ab Crunches: 3 Sets X 15 Reps Wednesday: OFF Thursday: Back/Biceps Back • Barbell Rows: 3 Sets X 6-8 Reps • Dumbbell Rows: 3 Sets X 8 Reps • Seated Cable Rows: 3 Sets X 10 Reps • Chins: 3 Sets To Failure • Deadlifts: 2 Sets X 6-8 Reps • Shrugs: 4 Sets X 15 Reps Biceps • Preacher Curls: 3 Sets X 8 Reps • Seated Dumbbell Curls: 3 Sets X 8 Reps Abs: • Ab Rope Crunches: 3 Sets X 15 Reps Friday: OFF Saturday: OFF Sunday: REPEAT courtesy of animalpak.com |
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