week 1 new phase

Week 1 – Adaptation To Bodybuilding Protocols
 
Monday
A. Bench Press; 10 – 15 reps; rest 60 sec x 4 sets
B. Decline Bench Press; 10 – 15 reps; rest 60 sec x 4 sets
C. Dips; AMRAP (-3); rest 2 mins x 3 sets – Just bodyweight
D. Bent Over DB Rows; 20, 17, 15, 12 reps; no rest b/w arms – choose moderate load
Tuesday
A. BB Shrugs; 10 – 12 reps; rest 60 sec x 5 sets
B. Lat Pull Downs; 10 – 12 reps; rest 60 sec x 5 sets
C. BB Strict Press; 10 reps; rest 60 sec x 10 sets – go light so you can do all unbroken
D. Cuban Press; 8, 6, 4, 2 reps; rest 30sec b/w sets – same load across sets
Wednesday
A1. Back Squats; 10 reps; rest 1 min x 10 sets
A2. DB Bicep Curl and Press; 10 reps; rest 1 min x 10 sets
A3. Chin Ups; 3 reps; rest 1 min x 10 sets
Thursday – Off-
Friday
A. Incline DB Press; 15 reps; rest 1 min x 4 sets
B1. Push Ups; AMRAP (-3); rest 1 min x 5 sets
B2. Tricep Press Downs; AMRAP (-3); rest 1 min x 5 sets – use atleast 25 – 30kgs
C. Seated BH Neck Press; 10, 8, 6, 4, 2; rest 1 min b/w sets; add minimum 2kgs per set
Saturday –
30 min
10 Deadlifts
15 DB Snatches/arm
20 Renegade Rows
25 Goblet Squats @ 30kgs

 

notes

 

monday

bench press , 50,60,70,72.5 x 12 – felt good. alot of reps to do but was good

decline bench press – 42.5 , 50,55,60 – the decline bench i used db insead

dips – 10,13,12 – good

bent over rows – 12.5

 

tuesday

shrugs – 17.5,20,22.5,25kg – these were fun – havnt done this for a long time

lat pulldowns – 27.5,36,45,5,50 – focus on good pull – felt fine

strict press and cuban press – i used 30 and at the 7 mark went up to 32.5. cuban press was interesting and i used the barbell only

 

wednesday

backsquat – 40kg bs , 12.5 db curls

50kg , 12.5

50kg , 12.5

60kg , 15kg

60kg , 15kg

65kg , 15kg – hard

65 – 15kg – hard

65 – 15kg – had to break at 8 it was hard

chinups – there were alot by about the 6,7 i was getting fatigue had to jump alot up really fight for them

 

thursday

incline db press – 15kg , 17.5,20,20 – these were good

pushups / triceps pushdowns – 10 – 22.5 x 10

12 pushups – 11 reps 27.5kg

10 pushups – 10 reps – 27.5

10 pushups – 10 reps – 27.5

10 pushups – 10 reps – 27.5

seated behind the nek press

22.5 x 10

24 x 8

30 x 6

32.5 x 4

35 x 2

felt good had to really be tight in the shoulders

 

saturday

– grinder today. took my time and worked through it.

60kg deadlift and used 12kg db for snatch and the renegade rows i used 10kg. and the 30kg db for goblet.

the hard bit was the renegade rows had to break them up.

 

 

 

 

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