MONTY'S DORM ROOM
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dorm room homeABOUT MONTY
- Age: 28
- Gender: Male
- Location: OK
- Gym: Superior Health and Fitness
- Height: 6'2''
- Weight: 230
- Posts: 113 (view posts)
- Merits: no merits
- Title: ON Reps and Sets
FAVORITE ...
- Supplements:
ON Pro Complex
(Chocolate)
Vassive NO
Vassive CE
Threshold
- Exercises:
Upper: french press
(w/slight incline)
Lower: Smith-machine calf raise (w/step board)
- Music:
Rock in general: (from Cream, The Doobie Bros., Led Zepplin,...to Pearl Jam, Metallica, Sound Garden, even some Tool. Whatever gets me going for my workouts.
- Athletes:
Gunter Schlierkamp
Dexter Jackson
Phil Heath
Frank Zane
Arnold
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MONTY'S BLOG ENTRY
LAST LEG
I'm working on my seventh week of a nine week program. My strength has increased, which allows me to work with heavier weight through each segment of the program. After week nine I'm starting my new workout plan. Here's a quick breakdown:
Week One
Mon. Chest, Calves
Tues. Back, Abs
Wed. Shoulders, Calves
Thurs. Legs
Fri. Arms, Calves, Abs
(sets & reps) 4 x 10 w/ the exception of calves and abs
Week Two
Mon. Chest, Calves
Tues. Back, Abs
Wed. Shoulders, Calves
Thurs. Legs
Fri. Arms, Calves, Abs
(sets & reps) 12,10,8,6,10 on compound lifts
3 x 10 on aux. lifts w/ the exception of calves and abs
Week Three
Mon. Chest, Calves
Tues. Back, Abs
Wed. Shoulders, Calves
Thurs. Legs
Fri. Arms, Calves, Abs
(sets & reps) Drop sets for everything to failure w/ the exception of abs
Week Four
Mon. Chest, Calves
Tues. Back, Abs
Wed. Shoulders, Calves
Thurs. Legs
Fri. Arms, Calves, Abs
(sets & reps) 4 x 5 on compound lifts
3 x 10 on aux. lifts w/ the exception of calves and abs
*This will be a 12 week program. If anyone has any tips, just let me know.
Week One
Mon. Chest, Calves
Tues. Back, Abs
Wed. Shoulders, Calves
Thurs. Legs
Fri. Arms, Calves, Abs
(sets & reps) 4 x 10 w/ the exception of calves and abs
Week Two
Mon. Chest, Calves
Tues. Back, Abs
Wed. Shoulders, Calves
Thurs. Legs
Fri. Arms, Calves, Abs
(sets & reps) 12,10,8,6,10 on compound lifts
3 x 10 on aux. lifts w/ the exception of calves and abs
Week Three
Mon. Chest, Calves
Tues. Back, Abs
Wed. Shoulders, Calves
Thurs. Legs
Fri. Arms, Calves, Abs
(sets & reps) Drop sets for everything to failure w/ the exception of abs
Week Four
Mon. Chest, Calves
Tues. Back, Abs
Wed. Shoulders, Calves
Thurs. Legs
Fri. Arms, Calves, Abs
(sets & reps) 4 x 5 on compound lifts
3 x 10 on aux. lifts w/ the exception of calves and abs
*This will be a 12 week program. If anyone has any tips, just let me know.
03/05/08
How much do you weigh?
03/05/08
After training this morning I was at 227 lbs.
03/05/08
looks good and strangly familiar HMM! Well im just trying to break the 3 days a week thing right now and start something new. gook luck with this one.
03/06/08
Are you doing a variation of periodization Monty?
03/06/08
Yes, I want to be sure I change up everything on a regular basis to try and consistently spark new growth.
