Been doing this since Feb 06.MUCH MORE consistantly since July 06 after returning from Iraq.
Day 1: Chest/Triceps
Random last one…
Day 2: Back/Biceps
Seated Lat Row
Close/wide grip preachers
sometimes I add 21’s
Day 3: Shoulders/Legs
“Bent over raises”
Day 4 OFF
I hit the gym about 6 days a week. I didn’t write in the reps beacuse it changes. EVERY 3-4 weeks I change from endurance to strength.
SO Endurance: I do 10,8,6 reps and use dumbells for most muscle groups, especially Chest/shoulder.
Then I change to 3 weeks for strength and do reps of 10,4-6,3-4 and use the barebell for chest/shoulders, not mention heavier weight.
I also run 5times a week, wether it be 25 min on treadmill or 3 nights a week at the track for 2 to 3 miles.
Also above mentioned excercises are not set in stone, I rotate 2 or 3 in/out per muscle group.
I’ve made solid gains and have no intentions of looking super ripped or ever benching 500lbs. Shit, I could barely lift 50lb dumbells x10, Now I do my last set for chest with 95’s for 6. BUT i’d like to know if this sounds like soemthing that will need to be drastically changed over time, or can I stick with it with out negative results in the long run. Missing anything good/bad. I ususaly get 7-8 hours sleep at night, drink my protein after work out, and spend no more than an 1 hour 45 min TOPS at the gym, but averege is about 1hour 15 min.