Bodyweight: 79 kg - Muscle weight: x kg
Bodyfat: x% - Fat weight: x kg
Today I'm starting HST (Hypertrophy) and the first thing to do is to find out what my 15RM, 10RM and 5RM max is before I start on the actual program. (It will be 2 weeks with 15reps, 2 weeks with 10 reps, then 2 weeks with 5reps).
Monday: Wow! This was the most intense workout I've tried so far! I almost threw up 2 times and had to lie down, hehehe. I am most certain that this will be a great program towards the military duty where I have to rely a lot on endurance.
Tuesday: So I've red a bit more about HST, and it looks like I am just to plus 10% to 10rm and 20% to the 5rm. And that I should not exercise any more this week before I'm starting the cycle of 8 weeks. O well, more rest time that I do not want.
| MAX RM | HST | Week 1 | 21.nov | ||||
| Excercises | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Squat | 1x15x78kg | Cardio | 1x10xYkg | Cardio | 1x5xYkg | ||
| Standing Calf Raises | 1x15xnr.16 | 1x10xnr.17 | 1x5xnr.18 | ||||
| Slight Incline Bench | 1x15x20kg | 1x10x22,5kg | 1x5x26kg | ||||
| Decline db | 1x15x20kg | 1x10x22,5kg | 1x5x26kg | ||||
| Chins (Narrow grip) | 1x7xBW | 1x10xYkg | 1x5xYkg | ||||
| Bent Over Row | 1x15x45kg | 1x10x50kg | 1x5x55kg | ||||
| Lateral raises (Rear) | 1x15x12,5kg | 1x10x15kg | 1x5x17,5kg | ||||
| Shoulder Press | 1x15x36kg | 1x10x40kg | 1x5x50kg | ||||
| Straigth bar curl | 1x15x24kg | 1x10x28kg | 1x5x34kg | ||||
| Shrugs | 1x15x70kg | 1x10x80kg | 1x5x90kg | ||||
| Triceps extension | 1x15x29,5kg | 1x10x32,5kg | 1x5x39,5kg | ||||
| Crunches | 1x15x12kg | 1x10x15kg | 1x5x20kg |
Ingen kommentarer:
Legg inn en kommentar