Hello all. I've been here awhile and spent most of my time reading and occasionally contributing. I've especially enjoyed reading various people's journals and now I've finally decided to post my own.
A little about me: I've been training over 28 years, starting at a pudgy 155 lbs, losing 10 lbs, and over the years worked up to a high of 225 lbs at 5' 7". I'm currently 205 lbs at around 15% body fat.
I've trained with most of the conventional splits and body parts, but the last 3+ years I have trained mostly DC style except for short periods of time training Dorian Yates style and Phil Hernon style. Anyway, I've come back to DC and plan on sticking with this until I retire. Lol.
I train on the 3 way split, not because I consider myself super-advanced or anything but because it works best with my schedule. I'm starting a new blast today and my split is as follows:
Biceps/Forearms/Back
A:
Alternating DB curls (20-30) rp
Reverse Cable Curls (10-12) ss
HS Reverse Grip Pulldowns (12-20) rp
T-Bar Rows (8-10), (6-8) ss
B:
Barbell Curls (12-20) rp
DB Hammer Curls (10-12) ss
V-Grip Pulldowns (12-20) rp
Barbell Rows (6-8), (10-12) ss
C:
Machine Preacher Curls (12-25) rp
Reverse E-Z Bar Curls (10-12) ss
Wide Grip Pulldowns (12-20) rp
Rack Deadlifts (6-8), (10-12) ss
Calves/Hamstrings/Quads
A:
Seated Calf Raises (3x25) ss
Leg Curls (15-25) rp
Leg Press (8-12) ss, 20 wm
B:
Standing Calf Raises (3x25) ss
Reverse Leg Curls (15-25) rp
Hack Squats (8-12) ss (20) wm
C:
Toe Presses (3x25) ss
Sumo Leg Press (8-10), (10-12) ss
Smith Machine Squats (6-8)
Leg Press 20 wm
Chest/Shoulders/Triceps
A:
Smith Machine Inclines (12-20) rp
HS Shoulder Press (12-20) rp
RG Smith Benches (12-20) rp
B:
HS Decline Machine (12-20) rp
DB Shoulder Presses (20-30) rp
Skullcrushers from floor (10-12) ss
C:
Flat DB Presses (20-30) rp
Smith Machine Military Press (12-20) rp
CG Smith Bench (12-20) rp
Extreme stretching will follow each body part. I hope you will enjoy my log and I welcome questions and constructive criticism.
A little about me: I've been training over 28 years, starting at a pudgy 155 lbs, losing 10 lbs, and over the years worked up to a high of 225 lbs at 5' 7". I'm currently 205 lbs at around 15% body fat.
I've trained with most of the conventional splits and body parts, but the last 3+ years I have trained mostly DC style except for short periods of time training Dorian Yates style and Phil Hernon style. Anyway, I've come back to DC and plan on sticking with this until I retire. Lol.
I train on the 3 way split, not because I consider myself super-advanced or anything but because it works best with my schedule. I'm starting a new blast today and my split is as follows:
Biceps/Forearms/Back
A:
Alternating DB curls (20-30) rp
Reverse Cable Curls (10-12) ss
HS Reverse Grip Pulldowns (12-20) rp
T-Bar Rows (8-10), (6-8) ss
B:
Barbell Curls (12-20) rp
DB Hammer Curls (10-12) ss
V-Grip Pulldowns (12-20) rp
Barbell Rows (6-8), (10-12) ss
C:
Machine Preacher Curls (12-25) rp
Reverse E-Z Bar Curls (10-12) ss
Wide Grip Pulldowns (12-20) rp
Rack Deadlifts (6-8), (10-12) ss
Calves/Hamstrings/Quads
A:
Seated Calf Raises (3x25) ss
Leg Curls (15-25) rp
Leg Press (8-12) ss, 20 wm
B:
Standing Calf Raises (3x25) ss
Reverse Leg Curls (15-25) rp
Hack Squats (8-12) ss (20) wm
C:
Toe Presses (3x25) ss
Sumo Leg Press (8-10), (10-12) ss
Smith Machine Squats (6-8)
Leg Press 20 wm
Chest/Shoulders/Triceps
A:
Smith Machine Inclines (12-20) rp
HS Shoulder Press (12-20) rp
RG Smith Benches (12-20) rp
B:
HS Decline Machine (12-20) rp
DB Shoulder Presses (20-30) rp
Skullcrushers from floor (10-12) ss
C:
Flat DB Presses (20-30) rp
Smith Machine Military Press (12-20) rp
CG Smith Bench (12-20) rp
Extreme stretching will follow each body part. I hope you will enjoy my log and I welcome questions and constructive criticism.
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