|12-21-2009, 04:30 PM||#1|
Join Date: Dec 2009
Skyler's Training Log
For a general background, check the post here.
Current Stats: 6'3" 180lbs, 7-site calipers have me at 8.8% BF, which I think is closer to 10% in reality. Fairly small boned (6.75" wrist, 9" ankle) and rather small (31.75") waist. No excuse, just a point of perspective.
Goals: Long term is 95% of Casey Butt's calculated maxes at 10% bf. Short term is another pound or 2 on the bar. I grew up playing basketball and am aiming to get my vertical leap over 40", which requires a decent squat and deadlift in addition to plyo work.
Plan: Time Efficient Plyo work prior to my Deadlift and squat workouts. Christy-style linear progression for my weight workouts. Rinse, repeat.
Halo Press (Trap Bar overhead press): 108 x 5 x 2
Nautilus Nitro Pullover: 175 x 8 x 2
-supersetted with Radar Chest Pulls: 3 five-second holds x 2
Nautilus Lateral Raise: 123 x 8 x 2
Bicep Curl: 69 x 8 x 2
Nautilus Rear Deltoid: 121 x 8 x 2
Rotator Cuff External Rotation: 5 x 13 x 2
So following the Christy model for progression, I'll be adding 1lb to every exercise next week, save for the external rotation. The pullover feels very manageable and I wouldn't be surprised to linearly progress straight up to the 250lb stack limit.
www.efficientexercise.com - I spend my day charming women between the ages of 50 and 80. Occasionally I make men scream like little girls.
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