Swans05 Back to Life Program

[swanso5]

As mentioned in last journal, I couldn;t really train as hard or a sfrequently as I wanted during footy season due to soreness and needing to be extremely fressh for games so lifting numbers kinda fell back a little...i also hurt the back which set me back even further so now that i have given myself a nerw base with 5 weeks of pretty heavy training, I'm following this:

http://www.tmuscle.com/free_online_arti ... th_program_" onclick="window.open(this.href);return false;

i started this yesturday by the way...diet wise all i'll do is add in some xtra fruit and if i'm hungry i'll eat more of what i currently eat...i may increase carbs a touch for training days but keep low-ish on non training days (2/week)

i'm also continuing speed and quickness training 3/week on a mon, wed, sat

monday

wu...

diagonal jumps 4 x 8
vertical line jumps 3 x 12

front squat 6 x 2 @ 42.5kgs, 45secs rest - focusing half on speed and load for this one as indicated in the article

single leg db rdl 3 x 10

paired with

low incline db alternating chest press 3 x 6 @ 30kgs

bb chest supported row 2 x 6 @ 62.5kgs then 2 x 8 @ 65kgs

paired with

split stance diagonal cable punch 3 x 8 @ 70pds

bb curl 3 x 8 @ 37.5kgs

paired with

lying tricep extension 3 x 8 @ 37.5kgs

wiped me out a bit that one but a great workout

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[swanso5]

wed

wu...

lo barrier lateral jumps 2 x 6

pogo jumps 3 x 15

deads 5 x 3 @ 125kgs

reverse lunge w/ front squat grip 3 x 8 @ 50kgs

glute ham raise 3 x 8 @ 5kgs

paired with

pallof press 3 x 3 x 10secs

bloody hard to do all in 50mins!!

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[ldematto]

Endomorph = Soft round body, underdeveloped muscles, weight loss difficulty, but gains muscle easily.

[Bonnie]

Hmm someone is slacking on his own journal Though understandably u r helping EVERYONE else with theirs, which is greatly appreciated

Oh huh, just noticed this is a new one...

[swanso5]

Endomorph = Soft round body, underdeveloped muscles, weight loss difficulty, but gains muscle easily.

????

[ldematto]

"Somewhere" I saw endomorph used where it should have read ectomorph.

[swanso5]

not here though????

[ldematto]

No, not here - didn't have your e-mail address and I still can't connect through UPT....send me an e-mail if you still have mine...

[swanso5]

i'm lost Lu, not sure what you're on about??? anyway...

thu

wu...

bench press 5 x 3 @ 90kgs

paired with

semi supinated pull ups 5 x 3 @ 20kgs

single arm push press 3 x 8 @ 27.5kgs

paired with seated cable row 3 x 68 @ 200pds

roll in on the rower machine 2 x 8 then 3rd set on sb 1 x 8, both from feet

paired with

side lying external rotation 3 x 10 @ 3kgs

rather sore from yesturday in the hams and glutes and still some soreness from tri's from monday but didn't effect anything

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[ldematto]

Forget it - just trying to help.......would be better in a PM, that's all.

[swanso5]

are you saying i'm an endo?

i just donl;t know what your referring too is all....

[ldematto]

All up this is a pretty good start and I’d be interested toknow what sort of training your doing. You’re carrying very little body fat so i that tells me your very much an endomorph body type (naturally lean, thin, fast metabolism etc) so there are specific ways to go about training to get the most out of it.

Above is a quote from your site....I figured it was a typo and you meant ectomorph.

[swanso5]

well your correct on that one...i should change it

[swanso5]

sat

wu...

back squats 4 x 6 @ 80kgs

paired with

push ups with hands on a roller each and feet elevated 3 x 12

single arm cable row 3 x 8 @ 220pd

paired with

db walking lunge 3 x 6 @ 25kgs

landmine 3 x 5 @ 15kgs

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[swanso5]

mon

wu...

front squat 6 x 2 @ 50kgs but should have been 45kgs

sl rdl @ 30kgs 3 x 10

paired with

alt low incline db press @ 30kgs 3 x 6

bb chest supported row 4 x 6 @ 67.5kgs

paired with

split stance diagonal cable push 3 x 8 @ 80pd

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;