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I'll update with some Before/After pics soon.
Here is my current routine.
Monday
1) Bench Press - 3x5
2) Incline Press -2x6-8
3) Dips - 5 sets
Tuesday
1) Strict Press - 3x5
2) Barbell Curls -2x8-10
3) Hanging Leg Raises - 3x12
Wednesday
1) Pullup - 3x5
2) Latpulldown - 3x6
3) Face pulls - 2x6-8
Thursday
1) Barbell Row - 3x5
2) Deadlift - 1x5
3) Sit Ups - 2 sets
Friday
1) Squat - 3x5
2) Stiff-leg Deadlift - 2x6-8
3) Hanging Leg Raises - 3x12
4) Sit Ups - 2 sets
I'll update next week with current sessions.
Monday's Workout
Bench Press: 225lbs. 5 reps - 5 reps - 5 reps
Incline Press: 185lbs. - 6 reps - 6 reps
Dips: - 1 rep - 1 rep - 1 rep - 1 rep - 1 rep
Tuesday's Workout
Strict Press: 135lbs. - 5 reps - 5 reps - 5 reps
Barbell Curls: 90lbs. 10 reps - 10 reps - 10 reps
Hanging Leg Raises: 12 reps - 12 reps - 12 reps
Wednesday's Workout
Pullup: 5 reps - 5 reps - 5 reps - 5 reps - 5 reps
Latpulldowns: 110lbs. - 6 reps - 6 reps - 6 reps
Behind the Neck Pulldowns: 90lbs. - 8 reps - 8 reps
Thursday's Workout
Barbell Row: 185lbs. - 5 reps - 5 reps - 5 reps
Deadlift: 295lbs. - 5 reps
Sit Ups: 20 reps - 20 reps
KiNgKoNgPrOnGeD
11-30-08, 12:27 am
Whats up bro? welcome to the forvm man. Looks like you got some solid work going on so far, so count me in for the ride bro.
Squat: 275lbs. - 5 reps - 5 reps - 5 reps
Stiff-leg Deadlift: 205lbs. - 8 reps - 8 reps
Hanging Leg Raises: BW - 12 reps - 12 reps - 12 reps
Sit Ups: BW - 10 reps - 10 reps - 10 reps
Whats up bro? welcome to the forvm man. Looks like you got some solid work going on so far, so count me in for the ride bro.
I appreciate the welcome!
This forum has one awesome design. It's one dedicated weightlifting forum I see.
I'm glad to be here.
KiNgKoNgPrOnGeD
11-30-08, 12:33 am
I appreciate the welcome!
This forum has one awesome design. It's one dedicated weightlifting forum I see.
I'm glad to be here.
It defiantely is a place like no other. Theres help everywhere you look in here. everyone has great ideas and advice to help you succeed in this lifestyle we go through man.
Glad to have ya. Train hard but more importantly,Train smart.
It defiantely is a place like no other. Theres help everywhere you look in here. everyone has great ideas and advice to help you succeed in this lifestyle we go through man.
Glad to have ya. Train hard but more importantly,Train smart.
Thanks. Glad to see such a friendly community.
WORKOUT 1_WEEK 2
Bench Press: 225lbs. - 5 reps - 5 reps - 5 reps
Incline Press: 185lbs. - 8 reps - 7 reps (f)
Dips: - 3 reps (f) - 3 reps (f)
Comments:- Dips need to increase. Once they increase my bench poundages as well as strict press poundages should increase, as well.
KiNgKoNgPrOnGeD
12-02-08, 12:06 pm
Amen on the increase of dips man. If you have acces to a dip belt at your gym use it. i found that weighted dips, for me anyway, are so much more effective than just regualr bodyweight dips. good work tho son
Amen on the increase of dips man. If you have acces to a dip belt at your gym use it. i found that weighted dips, for me anyway, are so much more effective than just regualr bodyweight dips. good work tho son
Thanks buddy.
I just put in dips into my routine this cycle. I didn't realize my triceps were so weak. Thanks for the tips though I appreciate it!
Strict Press: 135lbs. - 5 reps - 5 reps - 5 reps
Barbell Curls: 80lbs. - 10 reps - 10 reps
Hanging Leg Raises: BW - 12 reps - 12 reps - 12 reps
Sorry for the lack of update.
Monday's workout
Deadlift: 300lbs. 1x5
Barbell Row: 180lbs. 3x5
Pullup: +5lbs. 3x5
Leg Raises: BW 3x12
Wednesday's workout
Bench Press: 235lbs. 3x5
Standing Press: 145lbs. 5 reps - 5 reps - 3 reps (f)
Incline Press: 180lbs. 3x5
Dips: BW 2x5
Leg Raises: BW 3x12
Today's Workout
Squat: 280lbs. 3x5
Stiff-leg deadlifts: 225lbs. 2x6
Lunges: 135lbs. 3x5
Leg Raises: BW 3x12