Italianguy's journal:Road to Toronto

[Italianguy87]

Hi everyone,on monday I'll restart training after 3 weeks of rest,this year I'm very motivated cause on August 2012 I will move to Toronto and I wanna be in the best shape of my life,anyway I'm actually 5 feet and 9inches and I weight 190 pounds with a bodyfat of 15%,so this is the training schedule for the first six weeks:

Monday-chest and triceps

Flat bench-press 4x6 90"
30° Incline dumbbells press 3x8 90"
Cables cross-over 3x12 60"
Chest-press 3x12 60"

Skull crusher 4x6 90"
Cable push-down 3x12 60"

Crunches 4x25 60"

Wensday-Back and biceps

Pull-ups 4x6 90"
Dumbbell row 3x8 90"
Pulley 3x10 60"
Pull-over 3x12 60"

Ez barbell curl 4x6 90"
Incline dumbells curl 3x12 60"

Reverse crunches 4x15 60"

Friday-Legs and shoulders

Squat 4x6 90"
Leg-press 3x10 60"
Leg-curl 3x10 60"
Stand up calves 3x20 60"

Smith-machine press 4x6 90"
Side laterals 3x10 60"
Rear side laterals 3x10 60"

I will also do 15 minutes of cardio at the end of each workout.

So let me know what you think about it.

[Italianguy87]

Flat barbell press:


20repsx45lb(only bar);
12repsx88lb;
8repsx132lb.

4x6 with 176lb with 90" rest.

30° incline dumbbells press:

3x8 with 48lb+48lb with 90" rest.

Cables cross-over:

3x12 with 45lb+45lb with 60" rest.

Chest-press:

3x12 with 110lb with 60"rest.

ez bar skull crusher:

45lbx12reps;
4x6 with 66lb with 90" rest.

Cable push-down:

3x12 with 88lb with 60" rest.

Crunches:

4x25with bw with 60" rest.


15 minutes cardio.



Notes

Fist training after three weeks of stop,so it was no bad,for sure I gotta lift much more weight if I wanna put some other mass on my body,but anyway I will do it step by step.

[Italianguy87]

Pull-ups:

4x6 with 132lb 90" rest.

One arm dumbbell row:

3x8 with 52lb 90" rest.

Pulley:

3x10 with 110lb 60" rest.

Dumbbell pull-over:

3x12 with 48lb 60" rest.

Ez Barbell Curl:

45lbx12reps;
4x6 with 75lb 90" rest.

Incline dumbbells curl:

3x12 with 18lb for each dumbbell 60" rest.

Reverse crunches:

4x15 with bw 60" rest.

10 minutes cardio at the end.

[Italianguy87]

Smith-machine squat:

45lb(only bar)x10reps;
88lbx10reps;
132lbx8reps.

4x6 with 176lb 90" rest.

Leg-press:

3x10 with 264lb 60" rest.

Leg-curl:

3x10 with 88lb 60" rest.

Stand up calf:

3x20with bw 60" rest.

Smith-machine shoulder press:

45lb(only bar)x15reps;
88lbx8reps.

4x6 with 110lb 90" rest.

Dumbbells side laterals:

3x10 with 18lb+18lb 60" rest.

Rear side laterlas:

3x10 with 18lb+18lb 60" rest.


*This week of training was very good,I feel in great shape,I feel very pumped,for sure I gotta improve much more my weights but anyway keep going.