PPC#12
Manager
I'm starting a 12 week routine just to get into it. I made it myself. Not changing diet or focusing on anything specific, just trying to get going and sticking with it. I'm going to log my workouts here like you guys to help keep myself motivated and track any gains.
Weeks 1-3 rep range 10-15
Weeks 4-6 rep range 8-10
Weeks 7-9 rep range 6-8
Weeks 10-12 rep range 4-6
Chest/tris/abs. Date-12/11/13
Wt.-191
Warmup-5 minute treadmill/30 rep bar only
Bench press
Wt-135
Reps-10
Wt-135
Reps-10
Wt-155
Reps-7
Incline DB press
Wt-45s
Reps-10
Wt-45s
Reps-10
Wt-45s
Reps-8
Incline DB flyes
Wt-35s
Reps-8
Wt-30s
Reps-10
Wt-30s
Reps-10
Cable crossover
Wt-25
Reps-12
Wt-30
Reps-10
Wt-30
Reps-10
Close grip Bench
Wt-95
Reps-10
Wt-105
Reps-10
Wt-115
Reps-6
Skullcrushers
Wt-50
Reps-10
Wt-40
Reps-10
Wt-40
Reps-9
Rope press down
Wt-80
Reps-7
Wt-60
Reps-9
Wt-40
Reps-16
Abs/cardio
Notes: no soreness yet. I'm sure it will come tomorrow. Still shaky though. If you think this is weak, stay tuned for leg day! Lol. That will be laughable.
Weeks 1-3 rep range 10-15
Weeks 4-6 rep range 8-10
Weeks 7-9 rep range 6-8
Weeks 10-12 rep range 4-6
Chest/tris/abs. Date-12/11/13
Wt.-191
Warmup-5 minute treadmill/30 rep bar only
Bench press
Wt-135
Reps-10
Wt-135
Reps-10
Wt-155
Reps-7
Incline DB press
Wt-45s
Reps-10
Wt-45s
Reps-10
Wt-45s
Reps-8
Incline DB flyes
Wt-35s
Reps-8
Wt-30s
Reps-10
Wt-30s
Reps-10
Cable crossover
Wt-25
Reps-12
Wt-30
Reps-10
Wt-30
Reps-10
Close grip Bench
Wt-95
Reps-10
Wt-105
Reps-10
Wt-115
Reps-6
Skullcrushers
Wt-50
Reps-10
Wt-40
Reps-10
Wt-40
Reps-9
Rope press down
Wt-80
Reps-7
Wt-60
Reps-9
Wt-40
Reps-16
Abs/cardio
Notes: no soreness yet. I'm sure it will come tomorrow. Still shaky though. If you think this is weak, stay tuned for leg day! Lol. That will be laughable.
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