Phase 2: Leaner! mass building journal

**greg** · 31-07-2009 12:01 AM

http://img.photobucket.com/albums/v469/GREG2710/004.jpg

Will get the ball rolling monday with my new journal

Current BW 12st 0lb 12%bf

Workout plan

Upper A ME

Weighted Chins/W.G pullups 3xF
Deads 3x8-10
Flat Bench Press/DB Bench Press 3x10
Military Press/DB press 3x10
Bors/Yates Row 3x12
Upright Row 4x10
Weighted Dips/French Press 3x10
Olly curls/e-z Preacher 4x8

Lower A ME

Squats 3x10
Lunges BB 20xSteps x3
Leg Press 4x10
Leg Ext 3x10
SLDL 4x10
Calf Standing Press 3x15

Upper B RE/DE Light Speed/ high rep

T-Bar rows 3x12-15
Chins 3x12 Or F
HCPP 3x12
Close Grip Bench 4x10
Incline Smith Bench/Incline DB 4x12
Side Laterals 3x12
Hammers 3x12
Lat pull down 3x12

Lower B RE/DE

Front Squats 4x10
DB lunges 4x10
Hack Squats 3x12
Leg Press calf Ext 4x15
Lying Leg Curls 3x12
10 Mins rowing
Various AB work

Monday will start with the upper A ME then day on day off to rest, Plan this year is ti remain lean and add some mass, eat as clean as possible, And hit 180lb@ 10%BF Currently 172lb@12%BF

**Luffers** · 31-07-2009 12:06 AM

So If I understand this correctly, you will be working out every other day for the next ? months?

**cheef** · 31-07-2009 10:16 AM

Upper A ME

Weighted Chins/W.G pullups 4x1-8
Flat Bench Press/incline bb/db 5x1-8
Military Press/Db press/hc2pp 4x1-8
Bors/Yates Row 3x1-8
Weighted Dips/cgbp/floor press 3x4-8
Olly curls/heavy hammers 2x8-10

Lower A ME

Squats/fronts 5-6x1-8
SLDL/rdl/deads 5-6x1-8
Calf Standing Press 4x8

Upper B RE/DE Light Speed/ high rep

bench /incline/ pushups/bw dips 4x15-20 (choose one)ss'e with
flyes flat/incline 3x20

uprite row 3x15 ss raises 3x15-20

bw chins/latpulldown 3x15-20 ss bor's/cable rows 3x15-20

bb/dc curls 3x15-20ss skulls/pressdowns 3x15-20

Lower B RE/DE

DB lunges 4x15-20
leg ex's 3x20 ss
leg curls 3x20
jump squats/lunges 10x3
calves 5x20
10 Mins rowing
Various AB work

thats what i do mate 8- rep on me day and 15-20 on re days

**greg** · 31-07-2009 06:32 PM

Quote

Originally Posted by Luffers

So If I understand this correctly, you will be working out every other day for the next ? months?

Until im either a) bored or b) not making progress

And andy cheers, will find my feet with the routine and fettle until im happy, as a rule im not one for these hyped routines, just heavy workouts!

**kalmis** · 31-07-2009 07:41 PM

Looking nice and lean there Blue :P

Good luck with new journal/program.

**suj** · 31-07-2009 07:58 PM

woop woop, a new era

so you training mon, tues, thurs and fri? (or what's your split)?

**greg** · 31-07-2009 08:24 PM

Suj.... One day on one day off
Monday
Wednesday
Friday
Sunday
Tuesday
Thursday
Saturday
Monday
Etc etc

Cheers kalmis

**cheef** · 31-07-2009 08:32 PM

what you think of my suggestion mate think itll be better as the me is more power based more rep hitting the cns and thwe re is more stiulating/isolating and fatigueing the muscle

**suj** · 31-07-2009 08:39 PM

oh ok, kinda different, can still work obviously!
good luck with it, will keep checking

**greg** · 31-07-2009 09:18 PM

Quote

Originally Posted by cheef

what you think of my suggestion mate think itll be better as the me is more power based more rep hitting the cns and thwe re is more stiulating/isolating and fatigueing the muscle

Yup i like that andy although on Lower A ME i will prolly add leg press, will this be good for muscle mass or is it more strength based routine? Low reps i thought were for strength gains?

My diet is going to be clean from monday, No bread at all gone off the stuff.

Going to stick with the following foods

Oats, brown rice, fish, berries, steak, turkey, olive oil, etc.