Week 2 body building

Week 2 – Adaptation 2 of 3

Monday

A. Bench Press; 8 – 10 reps; rest 90 sec x 5 sets
B. Decline Bench Press; 8 – 10 reps; rest 90 sec x 5 sets
C. Dips; 10 – 12 reps; rest 2 mins x 3 sets – add little load
D. Bent Over DB Rows; 20, 17, 15, 12 reps; no rest b/w arms @ 20kgs

Tuesday

A. BB Shrugs; 10 – 12 reps; rest 60 sec x 5 sets – heavier than last week
B. Lat Pull Downs; 8 – 10 reps; rest 90 sec x 4 sets
C. BB Strict Press; 8 reps; rest 60 sec x 10 sets – heavier than last week
D. Cuban Press; 8, 8, 8, 8 reps; rest 60sec b/w sets

Wednesday

A1. Back Squats; 8 reps; rest 1 min x 10 sets – heavier than last week
A2. DB Bicep Curl and Press; AMRAP @ 15kgs; rest 1 min x 10 sets
A3. DB Power Snatch; 10 reps per arm; rest 1 min x 10 sets (10 – 15kgs)

Thursday – Off-

Friday

A. Incline DB Press; 8 – 10 reps; rest 90 sec x 5 sets
B1. Push Ups; 8 – 10 reps; rest 1 min x 5 sets
B2. Tricep Press Downs; 8 – 10 ; rest 1 min x 5 sets – start @ 25kgs and add load per set
C. Seated BH Neck Press; 8 – 10; rest 1 min b/w sets; add per set

Saturday –

30 min
10 Front Squats
10 Strict Push Up Burpees
10 DB Push Press @ 20kgs – one arm at a time
40 walking lunges

Sunday – Rest –

Notes
Monday

A. 60 x 8
65 x8
70 x 10
75 x 10
80 x 10

B. 60 x 10
65 x 10
70 x 10
75 x 10
77.5 x8

10 / 10kg plate
20 / 15 kg
12 / 17.5 kg

Tuesday

20 x 10
25 x 12
27 x 12
30 x 10
32. 5 x 11

40kg. X 10
50 x 10
59 x 10

40
42.5
45
45
46.7
48.7 – starting to get tough
50 x 6
52.5 x6
55 x 6
55 x 6

25
27.5
30
32.5

Wednesday

50kg / 10 / 10
60 / 12 / 10
65 / 11 / 10
70/ 11 / 10
72.5 / 10 / 10
72.5 x2 x 10 / 10
80 x 10 / 10
82.5 x 10 / 10
85 x 10 / 10
87.5 x 10

Friday

40
50
60
70
80

10 pu / 10 tri @ 25
1o pu / 10 @ 32
10 pu / 10 @ 36
10 pu / 7 @ 41
10 pu / 7 @ 41

Saturday

Didn’t train today. My partner is sick ATM and I think I’m getting it. Trying to fight it off thou. Pumping vitamin c in to me and eat good.

Had a meeting with my coach and spoke about plans etc and I’m doing well with the new training and moving into German volume training. Lots of reps and putting on size. Looking forward to this.

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