Getting Back on Track

[thedevil]

At last, I have been able to change the earlier routine that I used to stick to.
My earlier routine: log here http://training.fitness.com/journal/devils-new-routine-please-critique-9480.html was good for a well equipped gym. Now that I have moved, I obtained some equipment http://training.fitness.com/home/please-comment-home-equipment-25517.html

Given the equipment, I am going to try this routine for a couple of weeks.

Day 1:
Barbell Squat
Barbell flat bench press

Day 2: Cardio: running, weighted crunches calf raise, push-ups/pull-up
Barbell Shrug
Barbell bicep curls

Day 3:
Row in the corner
Decline Bench press
Wrist curls?

Day 4: Cardio: running, weighted crunches, calf raise, push-ups/pull-up
Barbell front raise
Close-grip Bench press

Day 5:
Straight leg Deadlift
Barbell military press


Day 6 Cardio: running, weighted crunches, calf raise, push-ups/pull-up
Incline Bench Press
Bent over rows

Day 7. Rest

Goal From 150lbs@10%bf now to 155@10%bf by year end

 

[thedevil]

Shrug 3*10@185lbs
Bicep curl 3*10@80lbs (Back Arching on rep 9&10, 3rd set)
BB Calf raise 3*10@225lbs

 

[tonymcclellan]

Welcome back. You've got some good home equipment, why are you not utilizing it? 2 exercises per day? Do you only have 15 minutes to exercies?

honestly day 2 sucks.

Glad you came back.

 

[thedevil]

Thanks for the comments. I have kept the workout lighter for the cardio days.

The overall time spent and # of exercises is still the same as the three day split I used to follow. So I guess just spreading it over three more days would not hurt.

 

[tonymcclellan]

Row in the corner

Lol I just noticed this, is this during a timeout or something? :yelrotflmao:

Hit as much muscle as possible, as often as possible. Thats it my friend, the key to success.

 

[thedevil]

Yeah, Thats my favorite exercise ..also called barbell lever row.

 

[thedevil]

bb lever row
1*10@135
2*10@170

bb decline bp
3*10@115

wrist curl
3*10@95

 

[thedevil]

dl
1*6@100
1*6@135
1*6@170
1*6@185
1*6@200 (with belt)

standing bb military press

3*10@75lbs

 

[Chillen]

Hey Devil..........Are you being "DEVILISH" in your workout brotha?

Sometimes it pays to be "evil-eyed"........ROCK ON!

Congrats on the journal!


Whats your diet and calories like?


Keep worken' it!


Best wishes


Chillen

 

[thedevil]

Thanks Chillen,

Diet Approx 3000 calories
The essential components being fat from around
20gms of olive oil. 160-180 gms protein per day through whey, chicken etc , lots of salad/greens and high fiber multigrain pasta/ whole wheat bread.

I am not too concerned about the diet because I have been sticking to this for 6 years now and never had a problem.

 

[Chillen]

Your welcome...........Keep DEVILish........ROCK ON!

 

[NBS 4life]

Sup devil welcome back. You could definately do with a workout revision but anyway welcome back.

 

[thedevil]

Cardio day

Close grip bb bp with thumbs together
1*5@110lbs
3*10@100lbs

Front bb raise (This exercise to be replaced next cycle)
3*10@60lbs

 

[thedevil]

bb Incline bp 120degree
3*10@100lbs
bb bent over row
3*10@105lbs

 

[thedevil]

10/10
Interval
4mph/12mph 2:1 20mins

10/11
bb squat (just parallel)
1*6@135
1*6@155
1*6@170
1*6@170

bb flat bench
1*10@115
2*10@120

 

[thedevil]

Bicep curl 3*10@75lbs
BB Calf raise 3*10@185lbs
bb Shrug 3*10@185lbs

 

[thedevil]

push-up, pull-up, crunches
1 arm bb lever row
3*10@105lbs
bb decline bp
3*10@120

 

[thedevil]

weighted crunches
sidebends
2*30@90lbs total
close grip bb bp
3*10@105
dl
3*12@150

 

[tonymcclellan]

You gonna join the deadlift challenge?

 

[thedevil]

Sure, I just searched around for the deadlift challenge and found this
http://training.fitness.com/members-lounge/deadlift-challenge-28540.html

My personal goal to achieve by 1Jan'08 is 3*6@200 from a current 3*12@150

bb bent over row
3*10@110
bb incline bp 120 degree
3*10@105