Routine verson 2.0

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Sliver
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Posts: 42
Joined: Thu Mar 09, 2006 5:48 pm

Routine verson 2.0

Post by Sliver » Sun Mar 19, 2006 7:44 pm

Well the week is up, I'll be starting my training again tomorrow. Here's my routine. I'm thinking I'll vary the intensities like this.

light(2/8-12)
medium(3/6-8)
heavy(4/4-6)

And vary by each exercise instead of by week or day. I've put a symbol by the order in which they will be done, and use a log to help keep track of which intensity each one is supposed to be worked at on that day.
Monday: Chest & Back wrote:Stretching: Behind Head Chest Stretch.
Stretching: Standing Side Reach
Stretching: Fixed Bar Back Stretch

Exercise:Bench Press
L/M/H

Exercise:Incline Bench Press
M/H/L

Exercise: Bent Arm Pullover (Dumbbell)
H/L/M

Exercise:Cambered Bar Lying Row
L/M/H
Wednesday: Legs & Abs wrote:Stretching: Seated Glute Stretch
Stretching: Lying (Prone) Quadriceps Stretch
Stretching: Lying Hamstring Stretch
Stretching: Lunging Straight Leg Calf Stretch
Stretching: Kneeling Hip Flexor Stretch
Stretching: Kneeling Abdominal Stretch
Stretching: Pretzel Stretch

Exercise: Barbell Deadlift
L/M/H

Exercise: Barbell Full Squat
M/H/L

Exercise: Straight Leg Deadlift
H/L/M

Exercise: Barbell Standing Leg Calf Raise
L/M/H

Exercise: Weighted Roman Chair Sit-up
M/H/L

Exercise: Weighted Crunch
H/L/M

Exercise: Dumbbell Side Bend
L/M/H
Friday: Arms & Shoulders wrote:Stretching: Lying Front Deltoid Stretch
Stretching: Side Deltoid Stretch
Stretching: Rear Deltoid Stretch
Stretching: Overheard Triceps Stretch
Stretching: Standing Bicep Stretch
Stretching: Single Arm Wrist Flexor Stretch

Exercise: Barbell Military Press
L/M/H

Exercise: Dumbbell Lateral Raise
M/H/L

Exercise: Dumbbell Lying Rear Lateral Raise
H/L/M

Exercise: Dumbbell One Arm Triceps Extension
L/M/H

**EXCERCISES AVIODED UNTIL FURTHER NOTICE**
Exercise: Dumbbell Curl
M/H/L

Exercise: Barbell Preacher Curl
H/L/M

Exercise: Barbell Reverse Curl
L/M/H

Exercise: Dumbbell Wrist Curl
M/H/L

Exercise: Dumbbell Reverse Wrist Curl
H/L/M

Exercise: Dumbbell Lying Pronation
L/M/H

Exercise: Dumbbell Lying Supination
M/H/L
**EXCERCISES AVIODED UNTIL FURTHER NOTICE**

Exercise: Farmer Walk
H/L/M
EDIT: Just to give an example to keep things clear, Here's an example of the way it's organized.

First monday goes like this:

Exercise:Bench Press
L

Exercise:Incline Bench Press
M

Exercise: Bent Arm Pullover (Dumbbell)
H

Exercise:Cambered Bar Lying Row
L

Second Monday:
Exercise:Bench Press
M

Exercise:Incline Bench Press
H

Exercise: Bent Arm Pullover (Dumbbell)
L

Exercise:Cambered Bar Lying Row
M

So the intensity is varied by each week, but not all the excercizes are kept at the same intensity, which is (I think) the way I was told to in my first thread.

Any last minute suggestions or changes before I start again on monday?

Sliver
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Posts: 42
Joined: Thu Mar 09, 2006 5:48 pm

Post by Sliver » Sun Mar 26, 2006 6:47 am

Well, I've discovered I've got way to many excercises. I'm going to break each of them in half and do it 6 days a week. I'll be updating the journal soon.

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