This concludes week 1
Oh God. Totally demolished back and chest today. Did 25 sets for back right after work:
Chin-ups
High Rows
Single-arm Straight rows
Bent-over DB rows
Plate machine rows
Chin-ups didn't feel very strong, so it was kind of a bummer to start with them. But I felt better as I went along. I kind of impressed myself by beating goal reps on DB rows with 50lb after the 15 sets that came before them. Then I went home, ate a huge plate of pasta, passed out for a half hour, sang for a half hour, and went back to do 25 sets for chest:
Bench
Low cable Fly
Dips
High cable Fly
plate machine bench
I beat goal reps on bench press and get to add weight next week. I don't think I'll stop being embarrassed about the amount of weight I'm benching until it's >/= my body weight. My chest was screaming for mercy by the time I got half way through dips. after next week, i'll probably be ready to start adding the belt to those, but today I could only eek out 9 on the last set.
My legs are getting sore from yesterday now, and i have a feeling they'll be worse in the morning. So, I've now been once around the track, so to speak, on this program. It is pretty tightly scheduled. I can definitely see how important the sleeping and eating aspects are to avoid overtraining. Now I get two recovery days before hitting it again on Monday.
Weighed in at 168
Chin-ups
High Rows
Single-arm Straight rows
Bent-over DB rows
Plate machine rows
Chin-ups didn't feel very strong, so it was kind of a bummer to start with them. But I felt better as I went along. I kind of impressed myself by beating goal reps on DB rows with 50lb after the 15 sets that came before them. Then I went home, ate a huge plate of pasta, passed out for a half hour, sang for a half hour, and went back to do 25 sets for chest:
Bench
Low cable Fly
Dips
High cable Fly
plate machine bench
I beat goal reps on bench press and get to add weight next week. I don't think I'll stop being embarrassed about the amount of weight I'm benching until it's >/= my body weight. My chest was screaming for mercy by the time I got half way through dips. after next week, i'll probably be ready to start adding the belt to those, but today I could only eek out 9 on the last set.
My legs are getting sore from yesterday now, and i have a feeling they'll be worse in the morning. So, I've now been once around the track, so to speak, on this program. It is pretty tightly scheduled. I can definitely see how important the sleeping and eating aspects are to avoid overtraining. Now I get two recovery days before hitting it again on Monday.
Weighed in at 168