Leino 
"Its been a long time since I put any pics up, some friends and I will be doing the body for life team challenge in january, then i plan on competing in the Mr. Minnesota natural in may 2009, and possibly the NPC midwest in march just for a practice s"
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Basically I only have the basics planned out. I like to keep mixing it up every week. For example one week il do 3 heavy sets of 6-8 and the next il go lighter and do sets of 12-15 or even 15-20. If i do straight sets one week the next il do a pyramid or a drop set or supersets. I never do the same thing two weeks in a row. When i do go heavy i always remember what i did the last time and make sure i at least add a couple dingers to make sure im making it harder. Keep this is mind when you read the workouts because it applies to every day and i dont want to write about changing it up for every day.
Sundays and Wednesdays are just abs and calves. First we will pick two or three exercises for calves such as seated or standing calf raises and leg press. We decide how many reps we want to do based off what we did the last week and then rotate through the exercises until we cant do anymore. We basically do the same thing with abs. We will do some sets of crunch variations on the mats or medicine balls. Then we will choose two or three other exercises such as rope crunches and leg raises and superset them for 3-4 sets of 20.
Monday is Chest and Biceps. Start off with bench press doing three or four warm up sets to get up to my maximum for six reps. Right now (january) im doing 250 for six. And if i get it i note it and make sure i add at least five pounds the next week. Then i go right to incline dumbell press. This is done different (sets and rps) every week but usually try to stay heavy. After this sometimes i do decline dumbell press (about every other week). Each week i will also pick out a chest press maching to do as well. I believe both free weights and machines are important.
you know this is takin way too long to write so if you want to know what i do just ask and id be glad to tell you. |
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