After such a lengthy lay-off i didnt feel right coming back to my old journal. Kinda like that girl in HS/college that was always good to you but you never stuck with. Youd come back to her when you needed a pick-me-up but you knew it was wrong. Hence a fresh start journal-wise. Besides metaphorically that journal was all wrong, that was created pretty much as a precontest record for a competitive bodybuilder. This one is something else....
Lots changed in the last year, had a baby-girl (she'll be 1 on the 9th) got a major promotion at work and took about 3-4 months off from the gym (and exercising)....guys always say they "took off a month!! when really they just down-shifted for a few weeks. Unfortunately not the case here....as a result I lost a sh** ton of muscle and got weak as a kitten.
Got back in the gym 2 weeks ago and have started my program this past monday. So what does my program look like?
monday:
Legs-squat/goodmornings
chest-BB Press (decline, flat, incline-pick one)
back-Chins
shoulders-standing or seated military (BB's or DB's)
tuesday:
stretching
calves
abs
cardio
wednesday
deadlifts
rack pulls or shrugs
biceps-
triceps
forearms
thursday:
(same as tuesday)
friday:
(same as monday)
sat/sun: OFF
if this looks suspiciously like the IronMan Size Surge Program!! its because it is with addition of calf/ab/cardio on tue and thu..the tue/thu workouts are essential for me to stay healthy. No point in even trying to be strong if i dont have a bullet-proof core.
Lots changed in the last year, had a baby-girl (she'll be 1 on the 9th) got a major promotion at work and took about 3-4 months off from the gym (and exercising)....guys always say they "took off a month!! when really they just down-shifted for a few weeks. Unfortunately not the case here....as a result I lost a sh** ton of muscle and got weak as a kitten.
Got back in the gym 2 weeks ago and have started my program this past monday. So what does my program look like?
monday:
Legs-squat/goodmornings
chest-BB Press (decline, flat, incline-pick one)
back-Chins
shoulders-standing or seated military (BB's or DB's)
tuesday:
stretching
calves
abs
cardio
wednesday
deadlifts
rack pulls or shrugs
biceps-
triceps
forearms
thursday:
(same as tuesday)
friday:
(same as monday)
sat/sun: OFF
if this looks suspiciously like the IronMan Size Surge Program!! its because it is with addition of calf/ab/cardio on tue and thu..the tue/thu workouts are essential for me to stay healthy. No point in even trying to be strong if i dont have a bullet-proof core.
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