Redefining my Training

[ChiiiLii]

Been out of the gym for a while, been going here and there but not as consistently as I have wanted to. Hopefully this will lead me to stay on track and progress better from where I use to be.

April 19 2011 Upper-Body Day (Horizontal Push and Pull)

Bench
20 x 5
20 x 3
45 x 2
50 x 1
55 x 5

DB Incline
5 x 25
5 x 21
10 x 10
10 x 8
10 x 6

BB Row
40 x 5
45 x 5
50 x 5
55 x 5
60 x 5

DB Row
10 x 10
15 x 10
20 x 10
5 x 10

[AWR]

WELCOME BACK!!!!

[*Bunny*]

Welcome back ChiiiLii !

[dirty~d~]

Good to see you again, ChiiiLii. :)

[ChiiiLii]

Welcome back ChiiiLii !


WELCOME BACK!!!!


Good to see you again, ChiiiLii. :)

Thanks a lot guys! I really appreciate it :)

Wed. April 20 Lower Body (Quad Dominant)

Squat
45x5
50x5
55x5
60x5
65x5 (Sloppy...Redoing this again next week)

DB Lunges
5x2x8

DB Bulgarian Split Squat
5x3x10

Situps
5 sets to failure.

[ChiiiLii]

Tues April 26

Bench
20x2x5
30x5
45x5
50x5

DB Press
5x5x10

BB Row
40x5
45x5
50x5
55x5
60x5

DB Row
10x5x10

[MR. BMJ]

Chiiilii con carne y frijoles?

[Curious George]

I love when people put chest and back together. The upper body pump is outrageous when you do it this way. Glad you are back.

[Tweak]

:wavey: Hi Chiili! Happy to see you back!

[ChiiiLii]

Thank you guys! I am glad to back too :)
BMJ - I am taking a beginers Spanish course right now, not the best at it. haha so yeah I don't have a clue what you said. It does sound like food though lol.


Wed April 27th deload

Squat
45x5
50x5
55x5
60x5
65x4

Db Lunges
5x3x8

DB Split Squat
5x8
5x4x8

Situps
5 sets till failure

[ChiiiLii]

Thurs. April 29th deload

DL
55x5
65x5
70x5
75x5
80x5

RDL >SS>Leg Curl
10x8 SS 20x20
10x2x8 SS 20x2x12

Leg Raises
5 sets to failure

[dirty~d~]

Good stuff ChiiiLii. I like seeing that you broke away from the 10 rep range on the bigger lifts. ;) Have you set any goals for yourself?

[ChiiiLii]

Tuesday. May 3rd

Bench
20x5
30x5
45x5
50x5

DB Incline
5x10
10x4x10

BB Row
40x5
45x5
50x5
55x5
60x5

DB Row
15x5x10


Thurs. May 5th

Squat
45x5
50x5
55x5
60x5
65x5

BB Lunges
20x3x8

DB SplitSquat
10x5x5

Situps
5 sets till failure


Friday May 6

Chins
BWx2x3
BWx1
Assisx5
Assisx3

LAT PD
12.5x2x10
17.5x10
20x2x10

Mil. Press
20x3x10

DB Press
10x5x10



Sat. May 7th

DL
70x5
75x5
80x5
85x5
90x5

RDL SS Leg Curl
15x3x8 >>SS >>20x3x12


Mon. May 9th

Bench
30x5
45x5
50x5
55x2
55x3x1

DB Incline
10x5x10

BB Row
45x5
50x5
55x5
60x5
65x4

DB Row
17.5x4x10

[ChiiiLii]

Good stuff ChiiiLii. I like seeing that you broke away from the 10 rep range on the bigger lifts. ;) Have you set any goals for yourself?

Hey DD :) Thanks!

By the end of August my goals are

Deadlift 150 x 5
Bench 85 x 5
Squat 95 x 5

[AWR]

:)

[ChiiiLii]

Wed May 11th

Squat
50x5
55x5
60x5
65x5
70x5
75x5

BB Lunges
10x3x8

DB SplitSquat
10x2x10
10x2x8
10x5

Situps 5 sets to failure

[MR. BMJ]

Awesome job, you are doing great!

Chili con carne just means chili "with meat";)

[ChiiiLii]

^AW THANKS! :) I will keep that in mind haha

Thursday May 12

Chins
BW x 3
BW x 2 x 1
Assist x 5
Assist x 4

Lat PD
20 x 10
20 x 2 x 8
20 x 2 x 5

Military Press
30 x 8
30 x 5
30 x 3

DB Press
12.5 x 10
12.5 x 2 x 8
12.5 x 6
12.5 x 5

-----------------------------------

Saturday May 14

Deadlift
65 x 5
75 x 5
85 x 5
95 x 5
105 x 5

Rack Pulls (@ knee level)
95 x 6
115 x 6
135 x 6

DB RDL
25 x 3 x 10

Band Leg Curl
Mini x 3 x 12

B.S.H.D.
- 10 Minutes
- Pushups (Incline, 10 reps)
- Chins (Assisted w/Light Band, 3 reps)
- DB Farmers Walks (25lb DBs, 50')
- Accomplished 5 rounds

[ChiiiLii]

Mon. May 16th


Bench
20x5
30x5
45x5
55x5

DB Incline
12.5x8
10x10
7.5x3x12

BB Row
45x5
50x5
60x5
70x5

DB Row
12.5x5x10

[ChiiiLii]

Tues. May 17th

Squat
55x5
60x5
65x5
70x5
75x3

BB Lunges
20x8
DB Lunges
5x2x10

DB Split Sqt
10x2x8
10x5
10x2x5

Situps - 5 sets till failure


Wed May 18th

Chins
BWx3
BWx2
Assisx4
assisx2x3

Lat PD
25x5x10

Mil.Press
30x10
30x7
30x5

DB Press
12.5x10
12.5x4x8


Fri. May 20th

DL
75x5
85x5
95x5
105x5
115x5

RackPulls
115x6
135x6
155x2:pr2:

DB RDL
35x3
35x4
35x6

Leg Curl
Mini band x3x5

Mon May 23rd

Bench
20x5
20x3
30x1
45x7

Db Incline
7.5x5x10

BB Row
50x5
55x5
65x5
75x3

DB Row
17.5x5x10

Hammer Curl
5x10
7.5x2x8

CB Tri. Ext.
5x3x12

Chins
Assisx2x3

Holds
5
7
5

[ChiiiLii]

Tues. May 24th

Squat
60x5
65x5
70x5
75x5
80x3

DB Lunges
7.5x3x10

DB SplitSqt
10x5x8

situps 5 sets till fail.


Thurs. May 26th

Chins
BWx2x3
BWx2
BWx1
Assisx3

LAT PD SS Mil.Press
30x10 >> 30x10
30x10 >> 30x6
30x10 >> 30x5

DB Press
12.5x3x10
12.5x8
12.5x6


Sat. May 25th

DL
85x5
95x5
105x5
115x5
125x5

RDL
32.5x8
32.5x6
32.5x5

Dips
BWx4
BWx3
BWx2


Mon. June 6th

DL
95x5
115x5
135x5
145x5

CHins
Lignt band x5x5

BB Row
45x6
55x6
65x6
75x6 - redo

DB Row
20x4x12

FacePulls
MiniBandx5x15


Tues. June 7th

Bench
20x5
30x5
45x5
55x5

DB Bench
7.5x10
10x4x10

Dips
BWx5
BWx5
BWx3

DB Flyes
5x2x15
5x13

[ChiiiLii]

Thurs June 9th

Squat
60x5
65x5
70x5
75x5
80x4

Db Lunges
7.5x4x10
7.5x8

DB RDL
35x12
35x8
35x6
35x2x5

Leg Curl
15x5x20

Sat June 11th

Mil. Press
20x5
30x5
30x5

FP
10x10
15x2x10

DB Front/Side/Rear
5x3x15

Ham Curl SS DB CB Ext.
7.5x15>>7.5x15
7.5x12>>7.5x12
7.5x10>>7.5x10

[ChiiiLii]

Tues June 14th

DL
115x5
135x5
145x5
155x2:pr2:

Chins
Minix5x5

BB Row
45x6
55x6
65x2
45x10

DB Row
20x2x10
20x8
20x5

FP
10x4x15