The beast awakens 2009-04-27 02:08:36
Abs finally showing thru.
Just wanted to mark my 2nd year process. Not really looking for tips.
benchpress = 195 x 1 (over 280 if its a machine bench)
squat = 215 x 1
deadlift = 225 x 1
I work out 2-3 times a week depending on a schedule (im very busy with school otherwise, math undergrad at a UofWaterloo). If its 2 days then its sat+sun. If its 3 days its mon+wed+fri. I work around 3 major lifts, ie squat + something 1 day, bench + something following day, deadlift + something day after. I do almost no arm work since its hard enough to squeeze all the major compound lifts in 1 week.
I basically do only the following: horizontal/verctical push, horizontal/vertical pull, squat or variation, deadlift or variation.
Usually its more like :
Monday: Squat + chin-ups + dumbbell military press, 8 sets each
Wednesday: bench press + chest supported rowing 10-12 sets each
Friday: Deadlift + shoulder/trap work + maybe arms (if not dead by then)
GL and gimme your feedback. No haters plz.