This week I started a new training phase. I just finished an 8-week volume phase and took a backoff week last week to rest up a bit before charging into the final months of my contest prep. This week's schedule was screwy due to flying back from Seattle and not being able to train Monday, but next week I'll be back to normal.
The new split is 4 days of lifting (last cycle was 5) with no chest work except for routine strength work, and minimized arm work as well. I will do 2 conditioning routine practices and 2 strength routine practices each week, and run once on the weekend. Wednesday, Saturday and Sunday are off from weights entirely.
[b]Routine Practice - Conditioning - 8:30am-9:30am[/b]
[b]Back/Bis/Calves - 6:45pm-7:35pm[/b]
Seated Close Cable Row 60x15 70x12 80x10 90x10 100x8
Underhand BB Row 65x12 85x10 85x10 95x10 105x8
Bent-Over 2-Arm DB Row 35'sx12 35'sx12 40'sx8 40'sx8
FM 1-Arm Row (R,L) 40x15,15 45x12,12 45x12,12 50x12,12
Barbell Curl 45x10 45x9 45x8
EZ Bar Curl 30x12 40x8 40x8 40x8
Donkey Calf Raise 120x20 160x15 40x12(left only) 160x15 200x12
*Calves were sore from photoshoot, so only did 4 sets.
Total Sets: Back=18 Bis=7 Calves=4(5)
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