reflect Posted August 6, 2006 Share Posted August 6, 2006 Hi, I have been lifting weights since summer 2000. I started with 4 sets of 10 reps of about 10-15 basic exercises. Then around 2003, I tried a list of exercises from Arnold Schwarzeneggers Encyclopedia of Bodybuilding. I started doing 10, 8, 6, 4 reps. In the last year, I did a 3 bodypart program per day, for 4 days a week that allows 48 hours recovery per bodypart. Right now, I am trying high rep from about 10-20. I have never trained high rep before. I am trying to improve muscular endurance and recruit more fibers. I am thinking of using my basic 4 day bodypart plan and just do whatever exercise I feel like that falls under part category. Then I would vary my exercises and also still get 48 hours rest between bodyparts. I try to keep my workouts under 1 hour. I have been working on cardio and abs lately to lose fat. I have gone from 205 pds down to 198 pds in about 5 weeks. My last few workouts I have tried raising my intensity. Stats bodyweight 198 pds bodyfat 21% height 6 1.5 age 38 Lean weight 155 pds bodyfat weight 42 pds To reach a bodyfat of 10% I would have to lose about 20 pounds of fat. Here is my program so far. ================ Day 1 ================ Chest DB Incline Presses, DB Bench Tri Ceps U Bar - French Press Delts Militarie presses, Rotator Cuff Cardio and ABs ================ Day 2 ================ Quads Squats, Lunges Back Chins, Seated Rows, Scap Retractions Biceps EZ Bar Curls, Alt Dumbell Curls ================ Day 3 - REST ================ Cardio and ABs ================ Day 4 ================ Chest Pushups, Peck Deck, Leaning Cable Cross Tri Ceps Pushdowns Delts Lateral Raises, Front Cable Raise, Shrugs ================ Day 5 ================ Quads Leg Presses Bi Ceps Scott Curls, Reverse Curls Back Lat Pulldown, Barbell Rows, Stiff Legged DB Deadlifts Cardio and ABs ================ Weekend Off ================ Link to comment Share on other sites More sharing options...
reflect Posted August 6, 2006 Author Share Posted August 6, 2006 7-31-06 Mon--------------- DB Incline Press55s x17, 60s x12, 50s x12, 50s x9, 70s x4 + 3 spots Mil Press - stab ball20s x15, 25s x8, 20s x9, 15s x14 + 3spots Tri Cep Ext - U Bar50 x16, 60 x14, 70 x6, 60 x10 DB Bench50s x14, 50s x8, 40s x12, 40s x10 + 3 spots Rotator Cuff - cable#3 x16, #4 x8, #3 x11, #3 x10 reverse #1 x20, #2 x10, #3 x5, #2 x14 Cardio3 miles in 29 minutes455 calories expended weight today197 pounds 8-1-06 Tues-------------- Alt Dumbell15s x40, 20s x20, 25s x15, 30s x6 + 3 spots Db walking Lunges15s x16, 20s x14, 25s x12 Pullups#10 x17, #9 x10, backhand #13 x16, backhand #13 x12 EZ Curl50 x13, 40 x17, 40 x10 Squats95 x14, 95 x12 8-2-06 Wed -------------- weight before running198 pds Cardio5.13 miles in 1 hour678 calories expended 8-3-06 Thurs --------------- Pushups30, 20, 16, 10, 20 peck Deck132 x20, 132 x18, 132 x15, 132 x17 Lat Raise15s x20, 20s x15, 20s x15, 25s x8 Shrugs35s x20, 50s x20, 65s x16, 65s x20 Tricep Pushdown rope#7 x16, #8 x12, #8 x10, #8 x15 15 min Abs rest 5-10 seconds 8-3-06 Fri ------------ CardioStairmaster10 mins at level 10 134 calories expended 20 min spin class10 min abs Preacher Curls40 x35, 50 x18, 55 x10, 50 x14 Leg Press270 x20, 320 x20, 360 x18, 410 x10 Lat Pulldown#7 x25, #8 x17, #9 x18, #10 x10 Barbell Rows115 x18, 115 x17, 125 x10, 125 x7 Deadlift - stiff leg DB60s x14, 60s x14, 60s x10 Reverse Curls40 x18 Cardio2 mile run in 21 minutes300 calories expended post workout weight198 pds 8-6-6 Sat----------- short bike ride15 min abs Link to comment Share on other sites More sharing options...
reflect Posted August 14, 2006 Author Share Posted August 14, 2006 8-7-06 Mon ------------- Decline Bench135 x19, 145 x15, 145 x10 DB Incline Press55s x10, 45s x20, 50s x12 Reverse Rotator Cuff#3 x15, #4 x11, #3 x11, #2 x16 Sideways Cable Arm Tricep Extension#4 x20, #5 x20, #6 x11, #5 x13 Cable Cross - leaning#8 x20, #10 x26, #11 x14, #8 x24 Rotator Cuff#3 x25, #4 x17, #5 x10 DB Bench Press50s x9, 45s x12, 40s x10 Cardio3 miles in 29.50445 calories expended 15 min Abs weight 196 pds 8-8-06 Tues-------------- Alt Dumbell Curl20s x20, 25s x20, 35s x6, 30s x10 Seated Rows#6 x25, #8 x20, #9 x17 Barbell Rows115 x20, 125 x16, 125 x14 Leg Press270 x20, 360 x16, 360 x16 8-9-06 Wed-------------- Cardio60 min spin class10 min Abs weight 195.5 8-10-06 Thurs---------------- Peck Deck132 x26, 144 x16, 156 x17, 168 x14 Front Cable Raise#3 x15, #4 x14, #4 x13, #5 x10, #5 x9 Shrugs135 x20, 155 x16, 155 x14, 155 x14 Lat Raise15s x17, 20s x14, 20s x11 Tri Cep Pushdown#7 x18, #8 x14, #8 x14, #8 x14 weight196.5 8-11-06 Fri------------- Lat Pulldown#8 x25, #9 x15, #9 x16, #10 x10 Lunges15s x16, 20s x16, 25s x14, 30s x14 Deadlift - stiff DB60s x15, 60s x15, 65s x15 Preacher Curls50 x20, 55 x11, 55 x10, 50 x12 Reverse Curls40 x20, 50 x12, 45 x11, 40x 6 +3 spots Cardio3 miles in 34 mins460 calories expended 15 min Abs weight196 pds Link to comment Share on other sites More sharing options...
reflect Posted August 20, 2006 Author Share Posted August 20, 2006 8-14-06 Mon --------------- DB Incline Press50s x19, 55s x13, 55s x 11, 45s x8 Tri Cep Cable Isolation#5 x15, #5 x15, #5 x14, #5 x11 Decline Bench135 x14, 135 x12, 135 x10 Front Leaning Cable Cross#9 x30, #11 x16, #11 x15, #11 x14 U Bar Ext60 x14, 60 x13, 60 x10, 60 x7 Rotator Cuff#4 x20, #5 x14, #5 x10, #3 x18 Cardio3 miles in 29.30450 calories 20 min Abs 8-16-06 Wed---------------- 20 min interval run distance 2.2 miles5-9mph in 4 cycles325 calories expended 15 min Abs 8-17-06 Thur---------------- Peck Deck 132 x29, 144 x20, 156 x15, 156 x14 intensity 9, 10, 10, 10 Front Cable Raise #3 x20, #4 x15, #4 x13, #4 x12 intensity 8, 10, 10, 10 Shrugs 135 x23, 155 x16, 155 x15, 155 x10 intensity 8, 9, 8, 9 Lat Raise and Squats 15s x15, 20s x13, 20s x12, 20s x15 intensity 8, 9, 9, 8 DB Bench Press 50s x20, 55s x9, 50s x12, 50s x7 intensity 9, 9, 10, 9 Overhead DB Extension30 x20, 35 x20, 40 x15, 40 x14intensity 6, 9, 9, 10 2 hours of aerobics about 1000 calories expended 8-18-06 Fri-------------- Alt Dumbells25s x18, 25s 15, 30s x7, 25s x13intensity 8, 8, 7, 8 Seated Rows#7 x30, #9 x26, #10 x18, #11 x12 + 2 spotsintensity 5, 7, 8, 9 DB Pullover45s x25, 50s x20, 55s x16 intensity 7, 8, 8 Pullups#10 x18, #10 x15, #10 x10, #10 x12intensity 8, 7, 7, 7 I didnt eat enough calories on thursday and my system stored 1 pound of fat. weight 197 pds Link to comment Share on other sites More sharing options...
reflect Posted April 25 Author Share Posted April 25 3-27-23 Mon --------------- Ezcurl bar 20 x10, 30 x8, 30 x9, 40 x8, 40 x8, 45 x7 Bicep curl tubes 8 lbs x10, 8 lbs x12 19 lbs x9 Tricep pull-down tubes 23 lbs x16, 23 lbs x15 36 lbs x12, 36 lbs x18 Overhead tricep ext tubes 23 lbs x18, 23 lbs x17 Link to comment Share on other sites More sharing options...
reflect Posted April 25 Author Share Posted April 25 4-24-23 Mon --------------- Barbell Bench 70 x7, 95 x7, 95 x7, 125 x6, 135 x5, 145 x3 Ezcurl bar row 60 x7, 60 x9, 60 x7, 60 x8 Dips leg assist 5 reps, 6 reps One arm Ezcurl bar overhead press 9 reps, 7 reps Link to comment Share on other sites More sharing options...
reflect Posted July 6 Author Share Posted July 6 7-4-2023 Tue --------------- Barbell Row 75 x6, 95 x6, 115 x6, 115 x8, 115 x8 Barbell Bench Press 75 x10, 95 x10, 135 x6, 145 x5, 145 x5, 155 x3 Link to comment Share on other sites More sharing options...
reflect Posted July 15 Author Share Posted July 15 7-13-23 Thu --------------- Barbell bench press 65 x8, 85 x8, 95 x6, 135 x6, 145 x5, 155 x4, 155 x3 DB curls Side raises Rotator cuff side pulls Link to comment Share on other sites More sharing options...
reflect Posted July 15 Author Share Posted July 15 7-15-2023 Fri --------------- Barbell squat 45 x8, 45 x8, 95 x9, 125 x8, 125 x7 One hand ezcurl bar overhead press Each side 8 reps, 7 reps Front BB overhead press 45 x6, 55 x6, 55 x5 Dumbbell overhead press 20s x7, 20s x8 Shoulder shrugs side Green bands 50 -120 lbs 14 reps, 14 reps, 9 reps Lat pull down tubes 36 x10, 36 x12, 36 x8 Dumbbel side raises 15s x7, 15s x7 Dumbbel Front raises Each arm 15s x8 Link to comment Share on other sites More sharing options...
reflect Posted July 27 Author Share Posted July 27 Bodyfat weight 165 lbs Calipers 21% bodyfat tape measure 16.79% bodyfat Link to comment Share on other sites More sharing options...
reflect Posted September 18 Author Share Posted September 18 9-15-23 Mon --------------- Overhead Bb press 65 x6, 75 x4 Bb squat 115 x10, 135 x10 Chest fly band 25lbs to 80lbs x10, x10, x17 Triceps ext ezcurl bar 60 x7, 60 x7 Link to comment Share on other sites More sharing options...
reflect Posted Friday at 04:50 AM Author Share Posted Friday at 04:50 AM 9-21-23 Thu -------------- Barbell Bench 95 x7, 135 x6, 145 x4, 155 x5, 155 x4 Link to comment Share on other sites More sharing options...
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