Discounts & Deals - Sign Up!
Two week hiatus ends tomorrow. Can't wait to get back to the workouts. Monday's going to be awesome!
May 23, 2012 6:56pm- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
Background
Badly. I started in my high school weight room and had no clue what I was doing. I took advice from everyone and as a result made absolutely no gains for years. I graduated overweight and weak. College wasn't much better. I lost a ton of weight because I started doing lots of cardio, but I also seriously injured my shoulder performing a barbell overhead press incorrectly. It wasn't until a couple years ago that I started doing my own research and learning the science behind exercise and weight training.
KenSandberg's Progress & Goals
KenSandberg's Program
My Workout Program View My Full Workout Program
My Workout Program
I'm working on size and strength right now.
Mon- Legs.
I aim for a total of 24 sets of 6-12 using any combonation of Squat (back, front, DB, or jump), Leg Press, Lunge (standard, side, or back), Calf Raise, LEg Extension, Leg Curl, Step Up, Ninja Knee Tuck.
Then 4 sets of Twisting Side Plank.
Tues- 30 mins of cardio. Either running, shadow-boxing, jump-rope, or some combination, depending on the weather.
Wed- Push
I aim for a total of 24 sets of 4-10 using any combonation of Bench (incline, flat, decline, BB, DB, underhand), Push-Up, Shoulder Press, Tri Extension, Dip, Fly (pulley or DB).
Thurs- See Tues.
Fri- Pull
I aim for a total of 24 sets of 4-10 using any combonation of Row (any variation, too many to list), Pull-Up, High Pull, Shrug, Bicep Curl, DL (from shins or floor), Delt Fly.
Then 4 sets of crunches.
Sat- See Tues
Sun- Rest
Stretching and yoga at least once every day.
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
About KenSandberg
Latest Forum Posts
Latest BodyBlog Entries
Visitor Comments
KenSandberg