Aprils Journal

Hi all,

Each week I'll be posting my current training programme here. Hopefullly, someone out there might get some benefit

Here's my current split.

Back + Biceps + Abs

Chest + Shoulders + Triceps

Quadriceps + Hamstrings + Calves

Feel free to make any comments!

Chest + Shoulders + Triceps

[b]BB Press[/b]
60kg x 15 reps
80kg x 12
100kg x 10
100kg x 8
100kg x 6

[b]Chest Press Machine[/b]
70kg x 12
80kg x 8
85kg x 7

[b]Dips[/b]
2 Sets (10 and 8 reps) Body Weight (17st 12lbs)

[b]DB Shoulder Press[/b]
12 reps @ 20kg
10 reps @22.5kg
8 reps @ 22.5kg

[b]French Press
12 @ 25kg
10 @ 35kg
8 @ 35kg

Tricep Pushdowns
10 @ 50kg
8 @ 60kg

Sore as hell today[/b]

Hi Taz - Thanks for putting this up, I am on a beggibners program at the moment as im not used to weights training so I am doing a 2 day split until I build my strength up. Garthy says he will upgrade the program after 8-10 weeks.

How long have you bin training? Is that you in the avatar? you look like the hulk lol!

Hi Rick,

I've been training now for nearly ten years. Five years consistantly with weights though. A 2 day split is an excellent choice for a beginner. If you do too much at this stage you will be sore for days and may risk injury.

Yes, thats me in the pic, it was taken 3 years ago when I was 15st 10lbs - I'm now just under 18st (I'll change my avatar to a newer picture shortly).

Heres what I did for my BACK and BICEPS workout yesterday:

Bodyweight Chins (17st 12lbs) 3 Sets 10, 8, 6 reps

Cable Rows 3 sets - 56kg x 12, 70kg x 10, 70kg x 8

Lat Pulldown 3 sets - 70kg x 10, 84kg x 8, 77kg x 8

Barbel Curl 3 sets 20kg x 12, 40kg x 8, 40kg x 6

DB Hammer Curls 2 sets 17.5kg x 8, 15kg x 8

Good work Taz - this is a very useful thread for anyone seeking knowledge on training and routines etc.

Keep up the good work matey I will be following your progress with interest. What are your current goals? Whats your current diet?

[quote]What are your current goals? Whats your current diet?[/quote]

Goals = Muscle size

Diet = To follow shortly (It'll take a while to type up all the food I eat!)

LEGS

Hack Squat 4 Sets - 40kg x 15, 80kg x 12, 120kg x 10, 140kg x 8

Leg Press 3 Sets - 141kg x 12, 163kg x 10, 183kg x 8

Leg Curl 3 Sets - 40kg x 12, 50kg x 10, 60kg x 8

Seated Calf Raise - 50kg to failure (these really hurt today!)

Finished in about 30 mins.

Thats a short amount of time to fit that amount of work in - how long do you rest inbetween sets Taz?

60 seconds rest interval mate!

Chest, Delts and Tri's

BB Bench Press x 4: 60kg x 15, 80kg x 12, 100kg x 10, 110kg x 7

Chest Press Machine x 3: 80kg x 10, 85kg x 10, 90kg x 8

Dips x 2: BW 10 & 8 reps

DB Press x 3: 20kg x 12, 22.5kg x 10, 22.5kg x 8

BB French Press x 3: 35kg x 10, 40kg x 8, 40kg x 6

Tricep Pushdown x 2: 50kg x 10, 60kg x 8

OOOOUCH!!!!!!!

Junes dairy will start shortly...



Sorry for the lack of updates I've been

Whats your progress Taz??

An update is required !!!