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My 2008 body. 8 week plan

MILF

By MILF
in Workout journals

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MILF Member

MILF

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Monday 31st Dec

Chest & Shoulders

5min Warm Up

Benchpress

1 x 10 x 22.5

2 x 8 x 27

2 x 5 x 30

Single Arm Pull Overs

3 x 10 x 4

DB Shoulder Press

2 x 8 x 4

Lateral Raises

3 x 10 x 2

Close Grip Press Ups (max reps)

1 x 2, 1x 3

Abs

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MILF Member

MILF

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Wednesday 2nd Jan

Back, Leg & Biceps

5min Warm Up

Deadlifts

1 x 10 x 17.5

1 x 6 x 40

3 x 5 x 60

Shrugs

4 x 12 x 10

Lat Pulldowns

2 x 10 x 45

Straight Bar Bicep Row

2x 10 x 60

V Bar Pull Downs

2 x 10 x 45

Strict Barbell Curls

1 x 12 x 15

2 x 10 x 15

Hammer Curls

2 x 10 x 4

Abs

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MILF Member

MILF

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Thursday 3rd Jan

Chest & Triceps

5min Warm Up

Bench For Reps

3 x 30kg = 10

3 x 30kg = 10

3 x 30kg = 7

Open DB Flys

3 x 10 x 4

OH Rope Tri Extensions

2 x 12 x 3

DB Tricep Extensions

2 x 12 x 3

Cable Tricep Extensions

3 x 10 x 4

Abs

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MILF Member

MILF

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Saturday 5th Jan

Legs & Shoulders

5min Warm Up

Squats

1 x 10 x 20

4 x 8 x 40

Box Jumps

3 x 15

Weighted Step Ups

2 x 15 x 3

Good Mornings

2 x 15

Leg Extensions

3 x 10 x 15

Stair Climb

8 Times

Wrist Curls

3 x 12 x 3

Abs

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MILF Member

MILF

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Monday 7th Jan

Chest & Shoulders

5min Warm Up

Benchpress

1 x 10 x 22.5

2 x 8 x 30

2 x 5 x 35

Single Arm Pull Overs

3 x 10 x 4

DB Shoulder Press

2 x 8 x 4

Lateral Raises

3 x 10 x 2

Close Grip Press Ups (max reps)

1 x 7, 1 x 5, 1 x 5

Abs

7.00 - 1/4 cup Oats, 100gm Melon

10.00 - 1 Yoghurt

1.00 - Chicken Salad (Salad being lettuce, tomato and cucumber)

4.00 - Protein Shake, 4 x Trident Rice Crackers

7.00 - 1 Pork Schnitzel, 1 cup Vegies, 100gm Kumara

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MILF Member

MILF

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Wednesday 9th Jan

Back, Leg & Biceps

5min Warm Up

Deadlifts

1 x 10 x 40

1 x 6 x 65

3 x 3 x 70

Shrugs

4 x 12 x 10

Lat Pulldowns

2 x 10 x 60

Straight Bar Bicep Row

2x 10 x 70

V Bar Pull Downs

2 x 10 x 60

Strict Barbell Curls

1 x 12 x 15

2 x 10 x 15

Hammer Curls

2 x 10 x 4

7.00 - 1/4 Cup Oats, 100gm Nectarine

10.00 - 1 Yoghurt

1.00 - Chicken Salad

4.00 - Protien Shake, 150gm Watermelon

7.00 - 100gm Mince and Vegies, 2 x Weetbix

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MILF Member

MILF

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Thursday 10th Jan

Chest & Triceps

5min Warm Up

Bench For Reps

3 x 30kg = 12

3 x 30kg = 12

3 x 30kg = 10

Open DB Flys

3 x 10 x 4

OH Rope Tri Extensions

2 x 12 x 3

DB Tricep Extensions

2 x 10 x 4

Cable Tricep Extensions

3 x 10 x 4

Abs (100 Decline Situps)

7.00 - 1/4 Cup Oats, 100gm Nectarine

10.00 - 1 Yoghurt

1.00 - Beef Salad

4.00 - Protien Shake

7.00 - 100 gm Chicken, 100 gm Kumara, 1 cup Cauliflower

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MILF Member

MILF

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14th Jan

Chest & Shoulders

5min Warm Up

Benchpress

1 x 10 x 25

2 x 8 x 35

2 x 5 x 37.5

Single Arm Pull Overs

3 x 10 x 4

DB Shoulder Press

2 x 8 x 4

Lateral Raises

3 x 10 x 4

Close Grip Press Ups (max reps)

1 x 10, 1 x 6, 1 x 2

Abs

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AK Member

AK

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100 situps a day

You may want to rethink that.

The core "functions/movements" includes :

Flexion ( trunk towards your legs or / and hip flexion domonant legs towards your upperbody )

Rotation

Lateral trunk flexion

Stability and compression

etc...

So by doing 100 reps of sit ups a day you ignore most of the functions and muscles in your core. You will over develot some of them and barely work others...

Just my opinion take it what it for what it worths. :?

You may enjoy reading an article called 21st century core training ... by Mike Robertson over at T-nation...

Awasom goals 2 x body weight squats and deadlift would make you stronger than many gym going guys :nod:

Good luck.

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  • 2 weeks later...
MILF Member

MILF

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23rd Jan

Back, Leg & Biceps

5min Warm Up

Deadlifts

1 x 10 x 40

1 x 3 x 80

1 x 2 x 90

Shrugs

4 x 12 x 10

Lat Pulldowns

2 x 10 x 60

Straight Bar Bicep Row

2x 10 x 80

V Bar Pull Downs

2 x 10 x 60

Strict Barbell Curls

1 x 12 x 15

2 x 10 x 15

Hammer Curls

2 x 10 x 5

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  • 4 weeks later...
teamfatboy Veteran member

teamfatboy

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Posted

Some great improvements in strength in there too...squats from 4x8 @ 40 to sets of 6 at 55kg, leg extensions up 40% at the same reps, that's great work for such a short period, well done!

Are you measuring dimensions too, as well as weight? Not asking what they are, it's more that they often reveal more than the weight alone does. II find that often the weight loss isn't as dramatic as the centimetres gone :D

Keep it up!

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