Today was Back, Biceps, Forearms, and Calves. We are in a light week again, but as we digress from the 21-30 repetition range, you’ll see weights increase. The same goes for the heavy weeks. As the repetitions increase, the weights we were at will decrease.
Weight increases = Repetitions stay the same or they decrease
Weight decreases = Repetitions stay the same or they increase
The decision to alter the weight for a particular exercise is up to you. As mentioned yesterday, the bigger muscle groups tend to be able to handle a decent increase (5-10lbs). The smaller muscle groups will only be able to handle 2.5 – 5 lb increases. This is a generalized statement, however. Your body may adapt more quickly than mine and you may be able to increase your weights even more dramatically. The key is to maintain form and a complete range of motion. Remember, in body building our goal is to destroy the muscle. Whether you destroy it with an ungodly number of repetitions or tackle heavier and heavier loads of weight, the key is to stretch the muscle adequately and contract the muscle adequately. Subsequently, a full range of motion is required to truly tax the most muscle fibers.
That’s it for today folks!
See you tomorrow for another shoulder workout.
I’ve made some pretty decent gains, thanks to this program. I’m currently in week 5 and have another 5 to go, but happy with the gains in strength.
I hope everyone is having a great Saturday! I didn’t post yesterday because my Brother and Sister arrived in town for some time with the family. It was great picking them up at the airport and hanging out with them last night. Today was back to normal.
See you tomorrow...
|Bench Press||2||3-5||Chest||5/160.0 5/160.0|
|Reverse-Grip Bench Press||2||3-5||Chest||5/110.0 5/110.0|
|Incline Dumbbell Press||2||3-5||Chest||5/50.0|
|Dumbbell Flye||2||3-5||Chest||5/45.0 5/45.0|
|Cable Crossover (High Pulley)||2||3-5||Chest||5/25.0 5/25.0|
|Close-Grip Bench Press||2||3-5||Triceps||5/110.0 5/110.0|
|Dumbbell Overhead Extension||2||3-5||Triceps||5/55.0 5/55.0|
|Lying Triceps Extension||2||3-5||Triceps||5/70.0 5/70.0|
|Triceps Pressdown||2||3-5||Triceps||5/67.5 5/67.5|
|Dumbbell Triceps Kickback||2||3-5||Triceps||5/20.0 5/20.0|
|Smith Machine Hip Thrust||2||3-5||Abs||5/160.0 5/160.0|
|Smith Machine Crunch||2||3-5||Abs||5/40.0 5/40.0|
|Standing Cable Oblique Pressdown||2||3-5||Abs||5/57.5 5/57.5|