Week 3 bodybuilding

Week 3 – Adaptation 3 of 3

Monday

A. Bench Press; 12, 10, 8, 6 reps; rest 90 sec
B. Decline Bench Press; AMRAP @ 50% 1RM; rest 90 sec x 3 sets
C. Dips; 10 – 12 reps; rest 2 mins x 3 sets – add little load to last week
D. Bent Over DB Rows; AMRAP per hand; no rest b/w arms @ 25kgs – rest 90sec x 3 sets

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; 10, 8, 6, 4, 2 reps; rest 60sec b/w sets

Wednesday

A1. Front Squats; 10 reps; rest 1 min x 10 sets @ 60% 1RM
A2. DB Bicep Curl; AMRAP @ 17.5kgs; rest 1 min x 10 sets
B. Muscle Snatch; build to 5 tough reps

Thursday – Off-

Friday

A. Incline DB Press; 8, 8, 8, 8 reps; rest 90 sec
B1. Push Ups; 10 – 15 reps; rest 3 min x 4 sets
B2. Tricep Press Downs; 10 – 15 ; rest 3 min x 3 sets – heavier than last week
C. Seated BH Neck Press; 6 – 8; rest 2 min b/w sets x 4; 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. 12 x 60
10 x 70
8 x 80
6 x 90

B. 60kg x 20 reps
60 kg x 20 reps
60kg x 10

C. 12 x 10kg plate
12 x 15 kg
12 x 20kg

D. 1. 15- right
1. 10 left

2.10
2.7 tough

3 7 tough
3 7 tough

Tuesday

27.5
30
32.5
37.5
37.5

45
59 kg light
63 x 8
68 x 8

30
35
40
42.5 x 8
42.5 x 9
42.5 / 1 25 x 2 x7
50 x 8
50 x8
55 x 8
60 x 8

25 x 10
27 x 8
30 x6
30 / 1.25 x2 x 4
32.5 x 2

Friday

12.5 x8
17.5 x8
20 x 8
20 x 8

10 / 27.5
13 / 32 x 10
12 / 36 x 10
15

– good week. Finding my strength going up and my chest is feeling tight.
– didn’t do Saturday session. I’m doing my cit group class on my rest day and its high reps of squatting and lunges and ab work. By the next day I was very sore. And my energy levels by Saturday are down.

Looking forward to my next cycle.

20130302-181749.jpg

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