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04-24-2008, 08:54 AM
| #81 (permalink) |
| Rank: Light Heavyweight Experience: 5-7 Years  Join Date: Mar 2005
Posts: 3,658
|  Ok, I'm back, its been too long, I'm suffering from dot net withdraw. Personal update: Got a new apartment, new job (start the 28th), new car (on the way), all I need now is a new girl and I'll be all set  The last three weeks have consisted of me getting wrecked because I was on "vacation", a lot of eating, and a lot of sleeping. I've been lazy as hell for the most part, but I have been programing a lot (cause it help so much with cardio vascular endurance) hahaha. Training: I've switched things up again, big f'in suprise. I'm going to be focusing on endurance as much as possible in the next six months, and lifting to simply keep the mass and strength that I already have. My specific goal isnt fat loss, but I will assume a good diet, and 3 days of extended cardio a week will help with that also. I'm going to be doing a full body 3x3 on tues/thurs, and keeping it simple. Bench/Squat/Dead or some derivation there off will be the main stays, and I will alternate isolations as I feel I need them. I will also be doing shoulder rehab work on endurance days with abs. I do need some help though, I've never really trained purely for endurance before. I'm not a runner, and I'm sure as hell not built for speed, so anyone with knowledge in that area I would really apprecaite the help. There are a lot of martial arts events coming up for me in the near future, and I need to be prepared ... |
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04-24-2008, 09:00 AM
| #82 (permalink) |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005
Posts: 3,658
| Monday (21st) Tred: 10 min warm up, 10 min jog, 10 min cool down Total 1.75 miles Tuesday Incline Bench 185,195,205 (3x3) Squat 185,205,225 SLDL 135,155,185 BB curl 95x8x2 tri ext 40x8x2 Wed Tred: 5 min warm up, 10 min jog, 5 walk, 5 min jog, 5 min cool down Total 1.96 miles I kept the running and lifting light so far, I'm sore as hell after the break so I'm trying to ease back into it. |
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04-24-2008, 12:40 PM
| #85 (permalink) |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005
Posts: 3,658
| Thanks fellas, I always hate the first week, but it gets easier as you go. I'm pretty sore from today already. flat Bench 225,235,245 pull throughs 80,90,100 all x5 wieghted steps 50x10x3 pull downs 140,160,180 all x10 db curl 40x8x2 tri push down 80,120,140 all x12 Some new machines so I'm figuring a few things out, i didnt feel much from the pull throughs, and I felt really dumb doing them, really akward. |
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04-24-2008, 06:00 PM
| #88 (permalink) |
| Rank: Middleweight Experience: 5-7 Years  Join Date: Sep 2006 Location: Alberta , Canada
Posts: 2,218
Country: 
Gender:  | Welcome back. Good to hear things are going your way. Program looks good, Keep it UPDATED I hear ya with the pull throughs., It sure is an attention getter. |
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04-25-2008, 11:09 AM
| #89 (permalink) | |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005
Posts: 3,658
| Quote:
I'll do my best to keep this updated talo  | |
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04-26-2008, 12:56 AM
| #90 (permalink) |
| Rank: Lightweight  Join Date: Aug 2007 Location: philly
Posts: 1,369
Country: 
Gender:   | oh aight cool. just wanted to know. cause with my workouts i dont think i am gonna stcik to anything for to long. i want t okeep shockin gmy muscles so im seeing what i am gonna steal from everyone  |
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