View Full Version : My workout regiment precontest for NPC NJ excalibur Classic
Sunday- Chest
Monday- Legs
Tuesday- shoulders
Wednesday- off
Thrusday - Back
Friday- Arms
Sat- off
rest of the month and all month of january will be cardio 3 times a week, mostlikely monday wednes day and friday,
i will also be cutting down on my carb intake by about 50-100 grams every 2 weeks, and only take high carb intake on leg and back days, night of and before workout.
i will try to post as much as i can.
simpleguy
12-30-07, 6:56 am
hey bro, your split looks good to me... also your plan seems ok, no need to make drastic changes with your diet
Lleonart
12-30-07, 11:29 pm
Yo brotha, I hope your ready for legs tomorrow. Imma make sure we vomit!!!!
yesterday we did legs. i was just so tired after that that i didn't post anything.. I am still dreading from yesterday. this is a good pain..
we started out with
prefatigue leg extension 205 x 12 250 x 12 300 10 350 x8
squats- 185x 12 225x 12 315x 10 405x 4
front squats 135x 12 185x 12 225x 10
leg press 7(45) plates each side x 12 9 plates each 10, 6 plates 6, i went down i was so tired
walking lunges 20 yd barbell lunge with 90lbs x 4 sets 1 minute rest between
hack squat 2 45 plats each side x 12, 3 each x 12, 4 each x 10, 5 each x 6
Today i didn't wanna get up...but it was a good workout for the end of the year..
my stats
height- 5'9
weight- 195
age 21
heavy lifts
Bench 350 max
Squat- 400 x 4 never really max
deadlift- 500 x 2
power clean 300 max
today i did shoulders
military press
135x 12
185x 8
205x 10
225x 6
high pulls with barbell/ superset with dumbell reardelt row
135 x 12 / 85x 10
185x 12 / 85x 10
185x 10/ 85 x10
machine mil press
3 45 lbs each x 12
3 x 12
4 x 8
3 set side/ back/ front delt raise(seated)
35x 10 front side back
30x 10 front side back
25x 10 front side back
shrugs barbell
315x 15
405x 12
495x 10
585x 8
bent over rear laterals
22.5 x 15 x 3 sets
we had 1 minute in between sets and 2.5 min between workouts. this sucked