Yesterday--home

Cardio bike
25 min 6.49 miles
regular


Today--Home

Back

Rack Pulls
Pins Set Below Knees
12 x 365
11,12,10 x 415
6 x 465

Barbell Rows
12,15,14,15 x 225

added some shrugs

Cardio Bike
32 min 8.31 miles

Took it easy,right bi still a little sore from yesterday

Any thoughts on my suggestion(s)? Just lookin' out for ya!! :D

I know I need to change up. I tried to come up w/ something today but scrapped it, I would even be open to a 5 day split, but I do like the Idea of hitting a bodypart 2x's in a week even if its not the same bodypart.

Why not a four day split with tons of overlapping? You could potentially hit your muscles directly and indirectly 2-3 times a week easy. Plus, you're coming off of extremely low volume work, so some moderate volume would certainly benefit.

actually I've sorta been doing a 4 day split for the last 4-5 weeks that goes like this

Sat--quads,hams,calfs, Bi's
sun--chest,shoulders,tri's
Mon--Back
tues---rest
wed--quads,hams,calfs, bi's (light)
thur---rest
friday--rest
then start with

sat---chest,shoulders,tri's
sun---back
Mon--quads,hams,calfs, bi's
tues--rest
wed--chest,shoulders,tri's (light)
thur--rest
fri--rest

then of course sat. start w/ back

:D That's a three day split over a four day period.

ONE--quads,hams,calfs, Bi's
TWO--chest,shoulders,tri's
THREE--Back

^ Your entire body is split up into three seperate days.

Hi my name is joker13..and I'm a newbie...I don't know the differance between a 3 day and 4 day split:biglaugh:

OOOOPS

Cardio--Day

25 min 8.52 miles
H.I.I.T


You would think that a 14hr day, unloading about 16,500 lbs of stuff at high altitude would be enough cardio.

Wed--Home--light

Quads

Squat
17,15,17,15,15, x 210

Vert Leg Press
15,12,17 x 325

Bi's

Drag Curls
17,15,16,13 x 135
+ a little d.b. work

O.K. Well decided to try and add squats again, but I'm starting from the bottom and will slowly work my way up. Right now just want concentrate on form, going low and NOT HURTING MY STINKING KNEE AGAIN. Going to take the next 2 days off

Sat--Gym

Chest

Bench Press
12,10,10,7 x 245

Smith Incline
12,10,9,9 x 180

Shoulders

Hammer strengh
super incline
18,16,14,10,11 x 140

D.B. Press
15,16,13 x 65's

Tri Dip Mach
15,16,15,17,15 x 165

also added rope pulldowns