Boki

alrite ive decided to finally make one and i am doing

Monday= Back and biceps
Tuesday= shoulders and abbs
wednesday=chest and triceps
thursday=legs,core
friday= usually a bit of everything or a off day.

Monday April 27, 2009

widegrip pullups:
BWx12
BWx12
BWx12

1Arm dumbell rows:
12x30lbs
12x30lbs
12x30lbs

ReverseGrip pullups:
BWx15
BWx15
BWx15

Dumbell curls:
12x35lbs
12x40lbs
12x35lbs

hammer curls:
12x35lbs
12x35lbs
12x35lbs

RI=45 secs

strawser9

Hopefully yours works out better than mine...

I've never been able to keep track of anything.

You should be able to go higher on the One arm DB rows. If you can curl 40lb dumbells, you can row at least 60's.

Also, doing chest the day after shoulders is a mistake. You cannot do chest without using your delts and you cannot train your delts without using your chest, its just how the muscles work. You would be better served doing chest and shoulders on the same day, or putting at least 3 days between the two. I made this mistake at one point in my training as well, my medial delts and my upper chest wouldn't grow as a result.

Keep up the solid work!

Boki

i dont have 60's at home dood i only got up to 40. ill just do barbell rows. for the shoulders the only other day i could stick it in would be friday. and i could take wednesday off and move chest and triceps to tuesday.

strawser9

I forgot you're training at home...

Boki

yea im at home monday through wednesday, and thursday and friday im in the gym. until i start driving

Critical Mass

I was thinking the same thing. It's good that you are taking it heavier on barbell rows.

Boki

tuesday April 28,2009

Incline bench
12x125lbs
8x125lbs
8x125lbs



Flatbench
10x145lbs haha inclines do jack you up before these
4x165lbs
4x165lbs

Flat flies
10x35lbs
10x35lbs
10x35lbs

Dips
30xbw
15x45lbs+bw
12x45lbs+bw these were hard as dick lol.

cable pulldowns
12x120
12x120
10x130

45 RI

*usually i would do skullcrushers instead of cables, but i was tired,cranky and in school lol. so i wanted to take opportunity of this.

Critical Mass

Impressive onthe dips. I like this workout. I know inclines drain a lot of your chest strength. In 6 months, you'll be happy you did it this way. You may see a little more development up there by your clavicles.

Boki

thnx cm for the motivation and help. haha my chest was burning during the workouts today lol

Boki

Wednesday April 29, 2009

todays an off day, just going to chill

strawser9

by the way, how do you pronounce your name? bo-key? bo-kigh? bah-key?

Boki

haha bo-key but you can also call me Boris. whatever floats your boat

Boki

hey guys should i do my cleans and deads on shoulder day or leg day??

Boki

Thursday April 30, 2009

Squats
12x145
12x165
12x185

Leg press
12x180
12x180
10x200

calf raises
10x320
10x320
10x320

leg extentions
15x50
15x50
15x50


i went light on the leg extentions because my legs were cramping up ,even when i ran today my legs cramped up.

haha and the calf raises seem like so much but thats just how the machine is at school. its really just the normal