View Single Post
Old 12-03-2012, 04:43 AM   #1523
Kuytrider
Senior Member
Max Brawn
Points: 8,127, Level: 60 Points: 8,127, Level: 60 Points: 8,127, Level: 60
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Aug 2011
Location: Leicester, UK
Posts: 2,624
Training Exp: 4
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Protein Powder
Reputation: 124218
Kuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master member
Default

Thanks guys and thanks for the advice Steve

Instead of waiting until January for any nonsense New Year's Resolutions, I have resolved to begin on the journey to achieve my goals for 2013 right now. Below is the program I am following for the foreseeable future (it is in 2 week cycles). If it looks familiar, it's because T-Bone is doing virtually the same thing. I hope to match his dedication and determination. If I don't do this for at least 6 months, I'm going to kick myself in the groin repeatedly and take up knitting!

Week 1 session 1 Strength Chest
Bench Press - 6 sets of 3 - raise weight when hit
DB Press - 3 x 10
Incline Press - 3x10
Rope Pulldown - 3x10
DB Pullover - 3 x 10

Week 1 session 2 Density Back
Power cleans x singles - Raise weight when I hit 5 singles
Deadlifts x singles. Up weight when I can hit 15 in 10 minutes.
Chins - Raise weight when I hit 30 reps in 7 sets
Pendlay Row - 7 sets for 30 reps

Week 1 session 3 Strength Shoulders + Gunz
Push Press - 6 sets of 3 - Raise weight when it happens
Side Lat Raise - 3 x 10
Seated DB Press - 3 x 10
Hammer Curls - 3 x10
Reverse Curls - 3 x 10

Week 1 session 4 Density Legs
Squat - Raise weight when I hit 30 reps in 5 sets
RDL - 35 reps in 7 sets
Calves - 3 x 12
Leg extension - 40 reps in 7 sets

Week 2 session 1 density chest
Bench Press - 30 reps in 7 sets
CGBP - as above
Dips - as above

Week 2 session 2 strength back
Deadlifts - 6 sets of 3 - raise weight
Machine Row (close grip) 3 x 10
Lat Pulldown - 3 x 10
1 Arm row - 3 x 10
BB Shrugs - 3 x 10

week 2 session 3 density shoulders + gunz
Strict OHP - 7 sets up to 30
BTNP - as above
BB Curl - as above

Week 2 session 4 strength legs
Squats - 6 sets of 3 - raise weight
Leg Press - 3x12
Leg extension 3 x 12
Good Morning 3 x 12
Leg Curls - 3 x 12
Calves 3 x 12

That's it and I'm also going to need to be more aggressive in my weight loss. 8 more weeks and I am done with the cutting so I hope to be around 180 by then. I am 189 at present. This means dropping weights a tad and just being consistent.
__________________
No excuses, just results.

Getting it done one session at a time.

Last edited by Kuytrider; 12-04-2012 at 08:24 AM.
Kuytrider is offline   Reply With Quote