Tuesday, October 27, 2009

Starting building period number 2!

The flue is almost gone and I started my new weight training period today. My glutes were a bit tired after two days of dancing and stretching (final study for my bachelors degree.. been putting it off for some years now.) so squatting felt heavy.

My program for this period will look something like this:


Squat 3 x 5
Bench-press 3 x 5
Dips 15+4+3+3
Pull-ups 5+2+2+2+2+2
Seated dumbbell curls 15+4+3+3
Seated leg press 3 x 5
Face pulls 2 x 10


Dead-lift 3 x 5
Standing barbell press 3 x 5
One arm dumbbell row 3 x 5
One arm bench press 10+4+3+3


Squat 3 x 5 (I might change it to bulgarian split squats 15+4+3+3)
Bench press 3 x 5
Dips 15+4+3+3
Pull-ups 8+4+3+3+2
Seated dumbbell curls 15+4+3+3
Standing leg press 3 x 5
Scare crows 2 x 10

In addition to this I swim, do water aerobics, play football and bandy once per week since it is my job. All these activities are low intensity so they should actually help me recover better. My main challenge is getting enough nutrition to grow so I might have to be even more "sloppy" with my 16/8 fasting.

I am quite the sugar addict so I will battle this addiction this period, eating more greens and fruits.

Today's workout:

Squat 3 x 5 reps with 110 kg - Medium + to Heavy - (M+/H-) I might start using my belt
Bench 1 x 5 with 100kg and 2 x 5 with 97.5kg - M+
Dips 15+4+3+3 with 10 kg - M(+)
Pull-ups 5+2+2+2+2+2, 20kg - M+
Seated curls 15+4+3+3, 12.5kg dumbbells - M
Seated leg-press 3 x 5, 30kg - M-
Face pulls 2 x 10, 50kg - M+

Yeah! Good to start up! Might film my Wednesday workout. Will post fat-caliper measurements and weight this Sunday. My program is not set in stone and I will adjust it as I go along. This period will probably last 8-12 weeks depending on...everything..:D More lean mass, more strength, minimal fat-gain!

Don`t hate, MOTIVATE!

"Be the change you want to see in the world" - Ghandi -

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