Friday -10/5/2007
Okay, I'm back to it. Decided not to compete this year. Too much going on personally and mentally I am not prepared right now. I also, want to pack on some more solid muscle so I can cut up nice for a April/May 2008 debute.
Kick off: 30 min cardio
Back
Pull ups 3 x 10 (40lbs assist)
T-Row 2 x 10 wide grip (45lb plate)
T-Row 2 x 10 close grip (45lb plate)
Lat pull down wide grip 80 x 10, 90 x 10, 100 x 6.5
Lat pull down close grip 70 x 12, 80 x 10, 80 xd 10
Single lat pull down (each side) 20 x 12 - 2 sets
Bicep
easy bar curl (30lb bar) 50 x 10 - 2 sets
incline bench (laying prone facing back) single bicep curl 25 x 10 - 3 sets
cable curls standing 20 x 10 - 3 sets
Forearm cross over curls - 15 x 10
More cardio: 15 min
Abs
weighted 25 x 15
oblique crunches (unweighted)
plank 1 minutes (2 sets)
Full body stretch
Okay, I'm back to it. Decided not to compete this year. Too much going on personally and mentally I am not prepared right now. I also, want to pack on some more solid muscle so I can cut up nice for a April/May 2008 debute.
Kick off: 30 min cardio
Back
Pull ups 3 x 10 (40lbs assist)
T-Row 2 x 10 wide grip (45lb plate)
T-Row 2 x 10 close grip (45lb plate)
Lat pull down wide grip 80 x 10, 90 x 10, 100 x 6.5
Lat pull down close grip 70 x 12, 80 x 10, 80 xd 10
Single lat pull down (each side) 20 x 12 - 2 sets
Bicep
easy bar curl (30lb bar) 50 x 10 - 2 sets
incline bench (laying prone facing back) single bicep curl 25 x 10 - 3 sets
cable curls standing 20 x 10 - 3 sets
Forearm cross over curls - 15 x 10
More cardio: 15 min
Abs
weighted 25 x 15
oblique crunches (unweighted)
plank 1 minutes (2 sets)
Full body stretch
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