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Just a couple of thoughts I had while reading through your posts and log-this is what really works for me at my age and I think it will work for someone younger in a big way.
Monday-arms-db curls, rope pulldowns, hammer curls, overhead rope tricep extensions, concentration curls, tricep kickbacks-all to failure, 3 sets of each and I aim for 12 reps on all sets. Once I can do 12, I increase the weight so i can't.
Tuesday-shoulders-Arnold presses, front straight arm db raises, lateral raises, straight arm plate raises, rope high pulley rear delts, neck harness, shrugs
Wednesday-bench-warm up to max, then pyramid back down
thursday-back-bent over db rows, lat pulldowns, seated cable rows
friday-rest day
Saturday-deads and squats
Sunday-bench
my diet sucks-I'm at 214, 6' even and i eat crap all the time. I try to watch my fat intake, but that's about all I watch. If I need to gain before a powerlifting meet I have eaten as much as 10,000 calories a day for a week. You really feel stuffed, but it's fun!
Anyway that's my routine. although I may vary with the chronology of the day, I never switch days, altho' I switch exercises within a day to vary just a little bit.
Keep in mind, tho', I'm training event specific, that is squat, bench and dl for a specific future meet. My next is Nov. 1 in Dubuque iowa.
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