First I did my measurements...
Arms: 16.5"
chest: 49.5"
Waist: 42"
Forearms: 13.5"
thighs: 24.5"
Calves: 17"
My current weight is 262 lbs.
Trying out DC training as I read on intensemuscle.com and mags
20 minutes of cardio to start out with
Monday Night work out
Incline smith press:
155lbs. x 8
175lbs. x 8
205lbs. x 12 rest/pause style
Military Smith Press:
105lbs. x 8
125lbs. x 8
150lbs. x 13 rest/pause style
Close grip Smith press:
105lbs. x 8
125lbs. x 10
155lbs. x 16 rest/pause style
Deadlift:
205lbs. x 10
255lbs. x 6
305lbs. x 8
Underhand Pulldowns:
90lbs. x8
110lbs. x 8
130lbs. x 8
Thursday night workout
20 minutes of cardio to start off with
Squats:
95lbs. x 8
145lbs. x 10
195lbs. x 20 "widowmaker"
Dumbbell Hammer Curls:
30lbs. x 10
40lbs. x 8
50lbs. x 5
Lying Leg Curls:
90lbs. x 8
110lbs. x 6
130lbs. x 8 rest/pause style
Barbell Smith Drag Curls:
65 lbs. x 8
115lbs. x 8
165lbs. x 12 Rest/pause style
Leg Press Toe Presses:
180lbs. x 8
230lbs. x 12
280lbs. x 20
Please let me know what you think of how I am doing so far, for I have never really posted anything near or at all like this.
Arms: 16.5"
chest: 49.5"
Waist: 42"
Forearms: 13.5"
thighs: 24.5"
Calves: 17"
My current weight is 262 lbs.
Trying out DC training as I read on intensemuscle.com and mags
20 minutes of cardio to start out with
Monday Night work out
Incline smith press:
155lbs. x 8
175lbs. x 8
205lbs. x 12 rest/pause style
Military Smith Press:
105lbs. x 8
125lbs. x 8
150lbs. x 13 rest/pause style
Close grip Smith press:
105lbs. x 8
125lbs. x 10
155lbs. x 16 rest/pause style
Deadlift:
205lbs. x 10
255lbs. x 6
305lbs. x 8
Underhand Pulldowns:
90lbs. x8
110lbs. x 8
130lbs. x 8
Thursday night workout
20 minutes of cardio to start off with
Squats:
95lbs. x 8
145lbs. x 10
195lbs. x 20 "widowmaker"
Dumbbell Hammer Curls:
30lbs. x 10
40lbs. x 8
50lbs. x 5
Lying Leg Curls:
90lbs. x 8
110lbs. x 6
130lbs. x 8 rest/pause style
Barbell Smith Drag Curls:
65 lbs. x 8
115lbs. x 8
165lbs. x 12 Rest/pause style
Leg Press Toe Presses:
180lbs. x 8
230lbs. x 12
280lbs. x 20
Please let me know what you think of how I am doing so far, for I have never really posted anything near or at all like this.
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