Request
01-09-2009, 10:40 PM
Alright here it is, Ive officially began my journey towards a new body and hopefully someday competing at an amateur event (to start with, of course :p).
Current Stats: <--- not going to go crazy on these, just basics...
Height - 5'9"
Weight - 235 lbs
Training:
With the help of AlladdinSane I have decided to use an hybrid of the following 2 workouts. Doing the workout 3 times a week, M-W-F. I will work up to doing this circuit 3x over in one single workout by using the following rules...
First week: Run through once.
Second week: Run through once.
Third week: run through twice.
Fourth week: run through thrice.
Fifth week and beyond: increase weight when possible (not just when you feel like).
Initial Workout:
Tree Choppers x 3 drop sets
Mid Row x 3 DS
Seated Bench x 3 DS
Rear Delt Extensions x 3 DS
Chest Fly x 3 DS
Bi Preacher Curl x 3 DS
Seated Hammer Pushdowns x 3 DS
Seated Military Press x 3 DS
Leg Press x 3 DS
AlladdinSane's Recommendation:
Deadlift x 5
Bench x 10 x 3DS
Weighted Decline Board Situps x 10 x 3DS
Seated Cable Row x 10 x 3DS
Seated Shoulder Press x 10 x 3DS
Low Back Extensions x 15
Step Ups x 15
Preacher Curl x 10 x 3DS
Cable Pressdowns x 10 x3DS
--------
As far as Cardio goes I will be using the following template:
First week: 3x/week @ 20 min/session
Second Week: 4x/week @ 20 min/session
Third week: 5x/week @ 20 min/ session
Fourth week: 5x/week @ 25 min/session
Fifth and every second week after until 50min/session reached: add 5min/session.
That is the plan. The main goal of the training above is to condition my body and get it used to lifting as well as bringing up some cardiovascular strength. After this is complete (2.. maybe 3 months time) I will switch over to another training program that includes compound excersises (Starting Strength, etc) as we all know how important they are.
Current Stats: <--- not going to go crazy on these, just basics...
Height - 5'9"
Weight - 235 lbs
Training:
With the help of AlladdinSane I have decided to use an hybrid of the following 2 workouts. Doing the workout 3 times a week, M-W-F. I will work up to doing this circuit 3x over in one single workout by using the following rules...
First week: Run through once.
Second week: Run through once.
Third week: run through twice.
Fourth week: run through thrice.
Fifth week and beyond: increase weight when possible (not just when you feel like).
Initial Workout:
Tree Choppers x 3 drop sets
Mid Row x 3 DS
Seated Bench x 3 DS
Rear Delt Extensions x 3 DS
Chest Fly x 3 DS
Bi Preacher Curl x 3 DS
Seated Hammer Pushdowns x 3 DS
Seated Military Press x 3 DS
Leg Press x 3 DS
AlladdinSane's Recommendation:
Deadlift x 5
Bench x 10 x 3DS
Weighted Decline Board Situps x 10 x 3DS
Seated Cable Row x 10 x 3DS
Seated Shoulder Press x 10 x 3DS
Low Back Extensions x 15
Step Ups x 15
Preacher Curl x 10 x 3DS
Cable Pressdowns x 10 x3DS
--------
As far as Cardio goes I will be using the following template:
First week: 3x/week @ 20 min/session
Second Week: 4x/week @ 20 min/session
Third week: 5x/week @ 20 min/ session
Fourth week: 5x/week @ 25 min/session
Fifth and every second week after until 50min/session reached: add 5min/session.
That is the plan. The main goal of the training above is to condition my body and get it used to lifting as well as bringing up some cardiovascular strength. After this is complete (2.. maybe 3 months time) I will switch over to another training program that includes compound excersises (Starting Strength, etc) as we all know how important they are.