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God (when i say God, i could very well be refering to Allah/Buddha/Beelzebub or whatever deity you feel free to worship) knows what the hell i'm likely to write in my blog...i've never had a blog before, never really felt the need to have a blog - come to think of it, it's only from shear boredom i'm even creating this monster!

Saturday, January 12, 2008

My Upper/Lower Split for the alternative fortnights will be as follows:

Mon- Heavy Upper Body

Bench press (6x3)
T-bar row (6x3)
shoulder press (5x5)
Pull-up (5x5)
Skullcrusher (3x5)
Barbell curl (3x5)

Tues- Light Lower Body/Abs

leg press (1x25 / 1x20 / 1x15)
Dumbbell stiff leg deadlift (3x12-15)
Barbell walking lunge (2x30)
Seated calf raise (3x20)
Crunch (3xfailure)

Wed- Rest/Cardio

Thurs-Light Upper Body

Decline dumbbell bench press (1x15 / 1x12 / 1x20)
Dumbbell row (1x15 / 1x12 / 1x20)
Dumbbell lateral raise (3x15)
Pulldown to the front (3x15)
Preacher curl (2x15)
Overhead unilateral dumbbell extension (2x15)

Fri - Off

Sat - Heavy Lower Body and Abs

Barbell squat (6x4)
Rack deadlift (1x8 / 1x6 / 1x4 / 1x2)
Lying leg curl (3x6)
Standing calf raise (5x5)
Hanging leg raise (3x8)

Posted by: Adam / 10:43 pm
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