Zelaron Gaming Forum  
Stats Arcade Portal Forum FAQ Members List Social Groups Calendar Search Today's Posts Mark Forums Read
Go Back   Zelaron Gaming Forum > The Zelaron Nexus > General Discussion

 
 
Thread Tools Display Modes
Prev Previous Post   Next Post Next

 
My 8 Week Strength Training Journal
Reply
Posted 2008-11-05, 03:31 PM
For the last 6 months i've been training each individual body part on its own day. and i've found that both my size and strength gains have almost come to a complete stop. so i've designed a new training plan that is based around powerlifting (adding Biceps, Triceps, Calves & Shoulders in where I can).

(Keep in mind i'm 150lb's and 11%BF it's small i know :P but 6 months ago i started out at 120lb's so i've done okay )

The reason i've chosen to do this is because i'm dissapointed in the progress of my PR on both the bench press (127) and the squat(176.5).. I've never really bothered on deadlifts, but i figure if i'm going to improve my squat by a hell of a lot then i need to work on my lowerback as well. If you guys have any questions or feedback on my routine feel free to throw it at me.

Here's my routine;




MONDAY S/R
squat 6*8
bench press 6*8
dips 5*8
skull crushers 5*8
calf raises 6*10
shoulder raises 6*8
ab crunches 5*15

WEDNESDAY
squat 6*8
deadlift 6*8
rows 6*8
preacher curl 5*8
barbell curl 5*8
ab crunches 5*15

FRIDAY
squat 6*8
bench press 6*8
dips 6*8
skull crushers 6*8
military press 4*8
calf raises 6*10
ab crunches 5*15


Weeks 1-3 & 5-7 are above, weeks 4 & 8 i will be switching to higher rep sets with lighter weights for all my powerlifts.

NOTES: i will not be training to failure on squats, tuesday and thursday are light cardio days.



...Anyway , post your feedback since i'm curious on what you guys think.. i'll also be posting my best lifts at the end of each week.
Old
Profile PM WWW Search
PureRebel enjoys the static noises of ten television sets simultaneously tuned to 412.84 MHzPureRebel enjoys the static noises of ten television sets simultaneously tuned to 412.84 MHz
 
 
PureRebel
 



 

Bookmarks

« Previous Thread | Next Thread »

Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes

Posting Rules [Forum Rules]
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts
BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Titusfied's Week 9 Power Rankings Titusfied General Discussion 7 2008-11-05 04:24 AM
Titusfied's Week 8 Power Rankings Titusfied General Discussion 16 2008-11-03 09:17 AM
Titusfied's Week 7 Power Rankings Titusfied General Discussion 11 2008-10-27 09:16 PM


All times are GMT -6. The time now is 09:35 AM.
'Synthesis 2' vBulletin 3.x styles and 'x79' derivative
by WetWired the Unbound and Chruser
Copyright ©2002-2008 zelaron.com
Powered by vBulletin® Version 3.8.2
Copyright ©2000 - 2025, Jelsoft Enterprises Ltd.
This site is best seen with your eyes open.