So once again shame on me for pretty much blowing off posting for a long time. I think im gonna start trying to go a different direction with my posts. More journal-ish than write ups. Got my diet right, ive managed to cut from 225 to 198, but i haven't got my body fat measured so not sure where im at with that. Got transferred to another station so the gym there is even less equipped than the station i was at, so i got a membership at golds. Its been pretty cool, havent gotten yelled at yet for lifting to much haha.
So as far as programming goes, its broke down into four primary days, Bench Squat Deadlift Military Press. 7x3 for the core lifts and 6x6 on the assistance lifts. I wing it with those to keep it interesting, although i do have a few I keep like pull ups, shrugs and rows. Obviously my goals are to get lean and stronger than an ox. But I really want my traps and back to grow. Traps have always been a week point for me. so this was yesterdays routine.
Bench- 245, 255, 255, 265, 265, 270, 275
Close Grip Bench- 185- 6x6
Tricep Press- 100, 120, 130, 140, 140, 140
Tricep Extensions- 45, 50, 55, 60, 60, 60
Wide grip Pull ups- 10, 10, 8, 5, 5, 4, 5
Shrugs (front and rear) - 225, 235, 245, 255, 265, 275
Run a mile
weighted sit ups, 3x15 with 30lbs
Today is squats.
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