END OF MESOCYCLE #1 UPDATE
2 weeks ago, my bodyweight was 166 lbs...today its 173
im thrilled...i was 180 before that, but due to depress shed 15 lbs in 15 days...then i n 3 weeks i gained back 1 lbs on 5x5 before starting DC..
the main reason for this post is because:
1.) i want to record my physique progress
2.) i have made some changes to my program
ok, so lets begin:
My Physique
in addition to the 7 lbs gains in 2 weeks, i have gained a LOT of mass on my legs...and i love it
my quads look and feel so much better than before...
also, for the first time in my life: ive developed a slight paunch :( but i am gonna start doing cardio from tomorrow and i'll average out about 1 hr of cardio EVERY non-training day.....
My Program
ok, so after running the program once, i've decided which exercises to substitute where. and some i am gonna chuck out.
so, lets begin (this is the final program):
WORKOUT A1
1.) Incline Bench Press 11-15 RP
2.) Dumbbell Front Presses 15-20 RP
3.) Bent Arm Pull Overs 15-30 RP
4.) Lat Pull Downs 11-20 RP
5.) Deadlifts 3-5 SS
6.) Deadlifts 9-12 SS
WORKOUT B1
1.) Preacher Curls 11-20 RP
2.) Palms-Up Wrist Curls 11-20 SS
3.) Nautilus Machine Calf Raises 10-12 SS
4.) Nautilus Machine Leg Curls 15-30 RP
5.) Nautilus Machine Leg Press 6-10 SS
6.) Nautilus Machine Leg Press 20 SS
WORKOUT A2
1.) Parallel Bar Dips 15-30 RP
2.) Military Presses 11-20 RP
3.) Close Grip Bench Press 11-20 RP
4.) Chin-Ups 15-30 RP
5.) JS Barbell Rows 10-12 SS
WORKOUT B2
1.) Barbell Curls 11-20 RP
2.) Palms Down Wrist Curls 11-20 SS
3.) Calf Raises on Ground Base Hammer Strength Squat/Lunge Machine 10-12 SS
4.) Olympic Squats 7-10 SS
5.) Olympic Squats 20 SS
6.) Sumo Squats on Hammer Strength Leg Press Machine 15-30 SS
WORKOUT A3
1.) Hammer Strength Bench Press 11-15 RP
2.) Wide Grip / Medium Grip Upright Rows 11-20 RP
3.) EZ Bar Flat Tricep Extensions 15-30 RP
4.) V-Bar Pull Downs 11-20 RP
5.) Hammer Strength Rows 10-12 SS
WORKOUT B3
1.) EZ Bar Curls 11-20 RP
2.) Dumbbell Hammer Curls 11-20 SS
3.) Calf Raises on Hammer Strength Leg Press 10-12 SS
4.) Hammer Strength Leg Press 6-10 SS
5.) Hammer Strength Leg Press 20 SS
6.) Romanian Deadlifts 15-30 RP
so all i have really done is basically re-arrange a few things and make the effect of the exercises more optimal...i think *gulps*
lets see how mesocycle 2 goes....
i loved mesocycle #1
