Sneakerking-How many times you gonna change your avy today brah lol
i usually only get excited when it comes to like videogame releases (pokemon gold and silver march 14th son!) and stuff like that, but friday there should be an announcement as to when Unleashed releases. like, i'm excited lol
My routine (trash it if you want brahs). I go Monday/Wednesday/Friday and I alternate between two routines, just to confuse my body. Change things up every now and then like mix and match things. Kinda cool concept, no?
Something that is important for me to use is the 2.5 lb plates (and to also those 5 lb thingies for machines). It's really easy to move up in weight with those things. After every set, i move up in weight by 2.5 lbs. It's slow and steady, but eventually you get to where your headed. The day they disappear from my gym I will RAGE.
Routine 1
Hanging Leg Raises- Two sets, around 12-15 reps (burns!)
Pull Ups- Two sets, around 11-14 reps
Normal Squats Four sets, around 7-10 reps (not ATMFG); current weight: 235-250
Incline Bench- Three sets, around 5-7 reps; current weight: 145-155
Decline Bench- Three sets, around 5-7 reps; current weight: 205-215
Step Ups- Two sets, around 5 reps; current weight: two 50 lb dumbells on a bench knee high
Cable Crunches (cables takes a toll on my grip/forearms)- Two sets, around 20 reps; current weight: 130-140
Cable Side Crunches- Two sets per side, around 15-20 reps; current weight: 120-130
Double Bicep Curls (both arms at the same time is what I mean)- Three sets, around 7 reps; current weight 45 lb dumbells
Dumbell Press (with focus on tri's)- Three sets, around 5-6 reps; current weight: 45 lb dumbells
Forearm curls/lifts (just to piss me off)- Two sets at two different angles; current weight: 25lb dumbells
Cable Flys/Press (just to "burn out" i guess)- Two sets of Presses and One set of flys at around 7 reps; current weight: (see, this is tricky, i can't tell what the hell the weight is on this,but...) the plates marked 18-20
Routine 2
Hanging Leg Raises- See above
Lat Pull Downs- Two sets, around 8 reps; current weight: 125-135
Flat Benchpress- Four sets, around 5-6 reps; current weight: 200-215
Romanian Deadlifts- Four sets, around 6-9 reps, current weight: 235-250
Lunges- Three sets, around 6 reps; current weight: two 70lb dumbells
Seated Rows- Two sets at two different grips, around 10 reps; current weight: 140-150
Decline Ab Twists and Standard Crunches- Two sets of twists and crunches each, around 40 reps for twists and 10 reps for standard; current weight: 35 lb plate for twists and 45 dumbell for normals
Seated Bicep Curl- Three sets, around 11 reps: current weight: 85 lb barbell
Tricep Pull Down- Three sets, around 8 reps: current weight: 130-140
Bent Over Dumbell Row- Two sets per side, around 8-10 reps; current weight: 95 lb dumbell
Cable Fly/Press- see above
Phew that took some time. WIthout intrabolic to keep me going, I don't think i could consistently engage myself with this schedule. In fact, it's precisely BECAUSE i started using it that I decided to give this a shot. Hell, I'm not even tired when I'm done. I've liked the way things have come along since I started this set up back in september. Some of the numbers might not jump out, but that's fine. I see myself getting GREAT numbers this time next year.
