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Old 02-27-2010, 02:45 PM   #1
kman025
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Join Date: Nov 2009
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kman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machine
Default KMAN's NEW LOG! So EZ a KMAN can do it!

the plan

Lift Split
Sun: off or light work
Mon: Bench
Tues: Squat
Wed: off or light work
Thurs: Press
Fri: off or light work
Sat:Deadlift

WORKOUT
Bench dayMON
-Bench- 8,6,4,3,2,1, burnout---buckeye progression for now
-Incline Dumbell Bench- 3x6-8
-tri pull downs- i have a way i like to do these

Tuesday Squat
-SQUAT (not sure of progression, maybe 5/3/1)
-----squat lock outs (will add them in everyonce in a while)
-RDL 3x5
-BB Rows-3x5
-BB shrugs low reps in the 1-3 range


Thursday Press
-Military Press- 3-5 reps are usually
-CGBP- usually 1-5 rep range
-Hang or Power Cleans
-upright row
-rear delt flys (or bent flys) light weight- 2x8-10
-DB curls- 2x6*8


Saturday Deadlift
-Front squats- however i want to do them
-Deadlift- very random reps
-Chest Supported T-bar Rows- 3x6-8
-kroc row-3*6-12


Light Days
Light days will consist off:
-light strong man training
-light oly lifts
-ab work
-calves
-Complexes
-cardio (on the rare occasion)



NOTES
-I will add weight when i can.
-Exercises are subject to change.
-Will add in the following exercises on occasion:
---trap bar DLs
---Sumo DLs
---Squat lockouts
---other curl variations
---T-bar rows
---skull crushers
---db swings
---many other random things
User owns 1x Pumping Iron (25th Anniversary Special Edition)
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I <3 front squats

Last edited by kman025; 02-27-2010 at 05:39 PM.
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