- Height : 6'2
- Weight: 167.7 pounds
- Body Fat Percentage: 6.4%
- Neck: 16 inches
- Shoulders: 47.75 inches
- Chest: 40.5 inches
- Waist above navel: 31 inches
- Waist at navel: 31.75 inches
- Waist at widest hip: 39.25 inches
- Right Leg at Widest Point: 23 inches
- Left Leg at Widest Point: 23 inches
- Right Calf at Widest Point: 15.5 inches
- Left Calf at Widest Point: 15.5 inches
- Right Bicep Unflexed: 13 inches
- Right Bicep Flexed: 15 inches
- Left Bicep Unflexed: 13 inches
- Left Bicep Flexed: 15 inches
- Right Forearm at Widest Point: 12.5 inches
- Left Forearm at Widest Point: 12.5 inches
And let's check out my body!
With that being said, here is my redone workout program. Because I wanted to get more work in less time, I varied up my reps and did a superset complex workout. For those of you who like the nerdy, scientific versions, it means that I did two exercises one right after the other; the first one was a weight-based exercise; the other was a complimentary exercise. Let's check it out:
Bench Press and Pushup: 6 sets of 5: 160 pounds and 6 pushups (sets 1-3; 5-6) 160 pounds and 7 pushups (set 4)
Deadlift with Swiss Ball Curl: 6 sets of 5: 195 pounds and 7 swiss ball curls (sets 1-4); 195 pounds and 8 swiss ball curls (set 5); 195 pounds and 9 swiss ball curls (set 5)
Mixed Grip Chin Up with V-Handle Pulldowns: 7 pull ups and 100 pounds (sets 1-2); 6 pull ups and 100 pounds (sets 3-6)
Squat with Squat Jump: 6 sets of 5: 175 pounds and 7 28" box jumps (all sets)
Power Clean with Handstand Hold: 6 sets of 5: 95 pounds and 30 second handstand hold (all sets)
And check out my new abdominal work:
3x (Hanging Leg Raise x7, Hanging Knee Raise x5)
Plank; Back Plank; Side Plank Right and Left: all 30 seconds
I also decided to keep up with my joint integrity work:
Aw yeah!
With that being said, here is my redone workout program. Because I wanted to get more work in less time, I varied up my reps and did a superset complex workout. For those of you who like the nerdy, scientific versions, it means that I did two exercises one right after the other; the first one was a weight-based exercise; the other was a complimentary exercise. Let's check it out:
Bench Press and Pushup: 6 sets of 5: 160 pounds and 6 pushups (sets 1-3; 5-6) 160 pounds and 7 pushups (set 4)
Deadlift with Swiss Ball Curl: 6 sets of 5: 195 pounds and 7 swiss ball curls (sets 1-4); 195 pounds and 8 swiss ball curls (set 5); 195 pounds and 9 swiss ball curls (set 5)
Mixed Grip Chin Up with V-Handle Pulldowns: 7 pull ups and 100 pounds (sets 1-2); 6 pull ups and 100 pounds (sets 3-6)
Squat with Squat Jump: 6 sets of 5: 175 pounds and 7 28" box jumps (all sets)
Power Clean with Handstand Hold: 6 sets of 5: 95 pounds and 30 second handstand hold (all sets)
And check out my new abdominal work:
3x (Hanging Leg Raise x7, Hanging Knee Raise x5)
Plank; Back Plank; Side Plank Right and Left: all 30 seconds
I also decided to keep up with my joint integrity work:
- Vertical Pulls: 3 sets of 50
- Shoulderstand Squat: 3 sets of 50
- Various Grip Work
More tomorrow!
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