T Nation

PHeneghan Log

I’m currently:

  • 34 years old at 167 cm (5 ft 6 in.)
  • 151 pounds / 68.9 Kg
  • 16% body fat

Primary Goal - get the body fat down to 10%
Secondary Goal - any and all strength gains I can get

Current workout:

  1. Day 1 - Compound + pyramid up. Chest / back / quads

Press Smith (decline bench) -
37.5 for 12 reps
50 for 10 reps
52.5 for 8 reps
55 for 6 reps.

Cable Crossover
3 for 16 reps
4 for 12 reps
4.5 for 10
5 for 8 reps

Pulldown Machine:
90 for 12 reps
115 for 10 reps
130 for 8 reps
145 for 6 reps

Dumbbell Reverse Fly
4kg for 16 reps
5kg for 12 reps
6kg for 10 reps
8kg for 8

Half curl leg extension
80 for 25 reps
105 for 20 reps
115 for 18 reps
125 for 16 reps

Ab work: ab curls on swiss ball and pelvic tilt on bench

  1. Day 2 - Biceps, delts, triceps, hams - 3 set x max + drop set

Back Extensions of swiss ball
Side Curls on swiss ball

Preacher Curl on bench
7kg for 15 reps
12kg for 8 reps (for 3 sets)
8kg for drop set

dumbbell lateral raise
6kg for 15 reps
10kg for 8 reps (for 3 sets)
8kg for drop set

cable (rope) pushdown
6 for 15 reps
8.5 for 15 reps (for 3 sets)
6 for drop set

bridge on swiss bal
3 sets - 1st both legs, 2 + 3 set 1 leg.

  1. Day 3 - forearms

Forearms my weakest link

Barbell forearm curls on bench
10kg by 25 reps
20kg by 16 reps
20kg by 16 reps

Dumbbell - towel grip and hold
12.5kg for 1 minute (2 sets)
15kg for max

Need to do something more for my chest development as I’m barely able to complete the bench press on a smith machine either decline or level