i'm starting up my new program now that football is over. time to get fucking huge!

basically, i'm going to switch up routines and workouts every month so my muscles can't get used to anything.

first i'm going to do this workout i found in Muscle & Fitness magazine.

Weeks 1 & 2
Monday:
Chest: 8-10 sets total
Arm Workout 1

Tuesday
Off

Wednesday
Arm Workout 2
Legs: 8-10 sets total

Thursday
Off

Friday
Back: 8-10 sets total
Shoulders: 8-10 sets total
Arm Workout 3

Week 3
Monday
Chest: 10-12 sets total

Tuesday
Back: 10-12 sets total
Shoulders: 8-10 sets total

Wednesday
Off

Thursday
Arm Workout 4

Friday:
Legs: 10-12 sets total

Week4
Monday
Chest: 10-12 sets total

Tuesday:
Back: 10-12 sets total
Shoulders: 8-10 sets total

Wednesday
Arm Workout 5

Thursday
Off

Friday
Legs: 10-12 sets total

Saturday
Arm Workout 6



Arm Workout 1
Dip 2x10
Dumbbell french press 2x10
Incline dumbbell curl 2x10
Cable Concentration curl 2x10

Arm Workout 2
Barbell curl 3x10
Dumbbbell Hammer curl 2x10
Lying triceps extension 3x10
Straight-bar pressdown 2x10

Arm workout 3
Reverse-grip bench press 2x10
Close grip bench press 2x10
Preacher curl 2x10
Standing cable curl 2x10

Arm workout 4
Close-grip bench press 3x6
Triceps Pressdown 3x6*
Seated Barbell curl 3x6**
Dumbbell preacher curl 3x6*

Arm workout 5
One-arm reverse-grip pressdown 3x12
Close-grip Bench press 3x8***
EX-Bar Preacher curl 3x8
Dumbbell curl**** 4x12

Arm workout 6
Cable Concentration curl 3x12
Standing Barbell curl 3x8***
Dumbbell close-grip bench press 3x8
Rope Pressdown 3***** x 12


*After the 3rd set, strip the weight and do as many as you can

**Load a bar with 10-20-plus pounds more than you can lift for 4-6 reps of normal barbell curls. Sit on a flat bench and rest the bar on your thighs. Using a shoulder-width, underhand grip, curl the weight towards your shoulders.

***On the last set, do 6-8 reps, drop the weight 30% and rep until failure

****Drop the weight by 5-10 pounds each set. Don't rest betweeen sets.

*****For each set, do 8-12 reps, drop the weight, rep until failure, and then drop a second time and rep until failure again.




i've never done anything like this before, but i'll give it a try. i'm supposed to get 2" on my arms in 4 weeks :run:.

 

i need a new workout as well... i might give this a try!

 

so i went to the gym today.

since, i haven't lifted seriously in a couple months, i just warmed up a bit.

i couldn't do shit h:.
i'm still battered from football . can't bench (wrist and thumb), can't squat (back and knee), can't do any arms (wrist and thumb). I was able to do a bunch of back workouts .

hopefully, i'll be ready to go by monday.

 

^that is what happened when i started back up after not lifting since mar. foot surgery... i started back up in oct..it was pretty pitiful the first few times..now im back up to speed..just start out with less wt. get your balance and form, then increase the wt amounts..nice that muscle has memory..

 

squats & deadlifts >>>>> me...in pain right now

 

http://www.ast-ss.com/max-ot/intro.asp

 

blah, i'm not a max-ot fan. too long

 

yeah, same here. i can't get out of my chair.

 

Uh? What :eh:?

 

I got really fat My legs are still not 100% so I'm reduced to swimming for cardio but it's really cold :wtc: