Reply #14: That's what I love about you Flvegan - you're brutally honest

[4_Legs_Good]

Yeah, I know 185 is pretty much out of the question. When I'm working out well and consistently I gain about a pound a month, so hitting 180 by January seems doable. Oh, and every week I skip I lose about a lb, though I can usually gain it back in 1/2 the time (i.e. I can gain 1 lb of lost muscle mass in 2 weeks rather than a month.)

So let's say hit 180 by mid January including loss of 2lbs of fat. Puts me on my way and is still pretty ambitious.

I mix the routine up every 4-6 weeks and usually after an absence. At the moment, I'm doing pseudo supersets. Here's what I've done this week:

Monday: Chest and Back
3 minutes warmup on the rower

5x
non-wide grip chin ups (palms facing away)
Incline bench press with dumbells
Rest 60 seconds

5x
10 dips (average/set)
10-12 lower back lift dealies
Rest 60 seconds

5x
Lat lift dealies
Dumbell chest flys
Rest 60 seconds

3 minutes cooldown walking on the treadmill


Tuesday: Arms

3 minutes warmup on the rower - reverse grip

5x
Dumbell over the head triceps lift
Standing biceps curls (dumbells)
Rest 60 seconds

5x
Reverse grip curls (dumbells)
Reverse grip triceps extensions (machine)
Rest 60 seconds

5x
Hammer curls (dumbells)
Triceps kickbacks
Rest 50 seconds

3 minutes cooldown walking on the treadmill


Wednesday: Legs/shoulders - note the gym got all screwed up so I had to improvise

3 minutes warmup on the rower

4x
Dumbell deadlifts (mommy!)
Dumbell lateral raises

5x
Machine calf press
Front deltoid raises

5x
Dumbell upright rows
Dumbell lateral raises (I never feel like I work my middle deltoids enough)

3x
Machine military press

3x
Leg curl

3x
leg extension
Machine lateral raises

5 minutes cooldown walking on the treadmill

I'm planning on reprising Monday's tomorrow and Tuesday on Friday, with maybe a little variation.

Workouts last about 60 minutes.

I pound a 40ish g protein dealie 90 minutes before the gym, and some NOXplode 30 minutes before hand. Then I drink some gatorade with cellmass immediately following the workout - drinking lots of water while actually exercising.

Now I'm tired and I'm going to cry about how sore my legs will be tomorrow.

david