Brian20o2
Master Don Juan
My 500th post! I dont deserve the title of Master DJ but since I will be viewed as one I might as well set up a journal as an example of a DJ who works out.
Currently I weigh about 190 lbs and am at about 26% Body Fat
After about 3 weeks of lifting and asking questions I have gotten a workout scedule (Thank you WarbossAlex). It is as follows:
Monday
Squats 2 x 6 not to failure, 1 x 20 to failure
One of (Pullthroughs/Glute Ham Raises/Leg Curls/etc) 2 x 15-20
Calves 1-2 x 10-15 (hold the negative for 10 sec)
Abs however you like
Tuesday
Incline bb bench 2 x 6
Flat db bench 2 x 8-12
Dips 2 x 8 or skullcrushers 1 x 10-15
Shoulder movement 1 x 10-12
Thursday
Deadlifts 2 x 5 or 1 x 10
Rows or pullups/pulldowns 2 x 6-10
Your choice of curl 1-2 x 8-10
Your choice of forearm exercise (if you want) 1 x 10-15
I am going to try this for about 4-6 weeks and only change it if I am not seeing results or hit a platau. I will also try and keep track of my eating habits. That means no Junkfood and lots of protein and other good stuff.
I am not sure where I am on most of these excersices so the first week will be mostly a guage to see where I am. Wish me luck on my way to a Kickass Bod.
Currently I weigh about 190 lbs and am at about 26% Body Fat
After about 3 weeks of lifting and asking questions I have gotten a workout scedule (Thank you WarbossAlex). It is as follows:
Monday
Squats 2 x 6 not to failure, 1 x 20 to failure
One of (Pullthroughs/Glute Ham Raises/Leg Curls/etc) 2 x 15-20
Calves 1-2 x 10-15 (hold the negative for 10 sec)
Abs however you like
Tuesday
Incline bb bench 2 x 6
Flat db bench 2 x 8-12
Dips 2 x 8 or skullcrushers 1 x 10-15
Shoulder movement 1 x 10-12
Thursday
Deadlifts 2 x 5 or 1 x 10
Rows or pullups/pulldowns 2 x 6-10
Your choice of curl 1-2 x 8-10
Your choice of forearm exercise (if you want) 1 x 10-15
I am going to try this for about 4-6 weeks and only change it if I am not seeing results or hit a platau. I will also try and keep track of my eating habits. That means no Junkfood and lots of protein and other good stuff.
I am not sure where I am on most of these excersices so the first week will be mostly a guage to see where I am. Wish me luck on my way to a Kickass Bod.
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