Bodybuilding.net - Bodybuilding Forum

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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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

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.

good shit hrdgain. way to get back into it

Welcome back Hrdgain. Nice work easing back into it.

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.

you always normally do ramped sets or is it just the type of workout you are doing now?

good to see you back brudda.

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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You know, I dont think I've done a program without ramping in a long time. I guess its a mental thing, with a program like this I dont even consider the ramping, I look at it like I have one set of 3 to accomplish, the rest are just wieght acclimation.

I'll do my best to keep this updated talo

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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OH SHIT!!!! ITS THE COPS!!!!

You clearly don't know shit about fuck - KANE

You're not some sort of mystical creature that is immune to a training effect- KANE

I wish there was an entity that represented the term "injury" if it was, i would find it and beat the living shit out of it!!!!!

yes......i just type and press enter, i dont proofread i did enough of that in college. you know what i meant when i typed it anyway