Rigby
01-14-09, 5:32 pm
Current Numbers
Weight: 175
Bench: 200
Squat: 305
Deadlift: 315 x 3 / 345 x 1
Total = 850
Spring Break Goals
Weight: 165
Bench: 225
Squat: 345
Deadlift 345 x 3 / 395 x 1
Total = 965
End of Term Goals
Weight: 175
Bench: 235
Squat: 360
Deadlift: 405
Total: 1000
I'm stuck on a meal plan for now, so 3 meals a day is the plan.
Supps:
Animal Stak, Whey Shake. Taking a break on the Pak for now: I tend to over train with it. I'll bring it back soon.
Game Starts: 1/19
1/12 Workout
All movements have one warm up set.
Legs (Quads)
Squat, Workup to max of 3. Set Six was a Max lift.
Set 1. 135
Set 2. 185
Set 3. 225
Set 4. 250
Set 5. 275
Set 6. 315 (Dirty)
Front Squats x8
Set 1. 95
Set 2. 135
Set 3. 190 Pussied out at 6
Leg Press x8
Set 1. 4 plates
Set 2. 6
Set 3. 10
Lunges, 10 each
Set 1. 45
Set 2. 55
Set 3. 95
Lower Back + Ab work
Back Raises x 15
Set 1. Free w/ elastic band
Set 2. Free w/ elastic band
Set 3. 10 w/ elastic band
Free situps with Medicine Ball Balances.
Set 1. x30 w/ obliques
Set 2. x30 normal
Set 3. x30 normal
Between each set, on the rest, I added Medicine Ball Balances. The movement is simple: Find the two smallest medicine balls in the gym that will support your weight without breaking. Places both your feet on the one and your hand on the other. Hold it for a time, then three push ups.
Chest soon.
Weight: 175
Bench: 200
Squat: 305
Deadlift: 315 x 3 / 345 x 1
Total = 850
Spring Break Goals
Weight: 165
Bench: 225
Squat: 345
Deadlift 345 x 3 / 395 x 1
Total = 965
End of Term Goals
Weight: 175
Bench: 235
Squat: 360
Deadlift: 405
Total: 1000
I'm stuck on a meal plan for now, so 3 meals a day is the plan.
Supps:
Animal Stak, Whey Shake. Taking a break on the Pak for now: I tend to over train with it. I'll bring it back soon.
Game Starts: 1/19
1/12 Workout
All movements have one warm up set.
Legs (Quads)
Squat, Workup to max of 3. Set Six was a Max lift.
Set 1. 135
Set 2. 185
Set 3. 225
Set 4. 250
Set 5. 275
Set 6. 315 (Dirty)
Front Squats x8
Set 1. 95
Set 2. 135
Set 3. 190 Pussied out at 6
Leg Press x8
Set 1. 4 plates
Set 2. 6
Set 3. 10
Lunges, 10 each
Set 1. 45
Set 2. 55
Set 3. 95
Lower Back + Ab work
Back Raises x 15
Set 1. Free w/ elastic band
Set 2. Free w/ elastic band
Set 3. 10 w/ elastic band
Free situps with Medicine Ball Balances.
Set 1. x30 w/ obliques
Set 2. x30 normal
Set 3. x30 normal
Between each set, on the rest, I added Medicine Ball Balances. The movement is simple: Find the two smallest medicine balls in the gym that will support your weight without breaking. Places both your feet on the one and your hand on the other. Hold it for a time, then three push ups.
Chest soon.