my programs good or bad????

[igor05]

thanks for the idea cliq i will give it go but this will take a while as im not to flash at typing but here goes

This was my second program as i didnt record the first one but dont think it matters as it was only the learning one.I am working on a three day split which i think works well?

i started this on 26/08/08

day one

pec dec 2x15 @ 20kg

bench 10-8-5-5-5 @65kg

incline bench 3x10 @45kg

dumbell flies 3x12 @ 10kg

crunchies 3x15

staight bar curls 10-8-8-6 @20kg

hammer curls 3x10 @ 12.5kg

Day two

hamstring curls 3x15 @30kg

leg extensions 3x15 @ 30kg

squats 10-8-8-8-10 @40 kg

calves rasies 3x20 @ 55 kg

close grip press 3x10 @ 20 kg

tri extensions 3x15 @?(cant remember weight)

tri cables 3x15 @?

sit ups 3x50

Day three

chin ups 3x10

lat pulldowns 3x10 @ 45kg

seated rows3x10 @ 60 kg

crunchies 3x50

military press 3x10 @ 20kg

dumbell raises 3x12 @ 12kg

upright rows 3x10 @ 10kg

started this program on 15/12/08 and i think from the research i have done i spent far too long on this program correct me if im wrong but by my reckoning 6 weeks is the max for a program?

Day one

dumbell press 10-8-8-8-6 i started at 18kg and ended program at 38kg

incline flies 15-10-8-8 started at 10kg and ended program @ 22kg

pull overs 15-12-10-8 started @14.5kg and ended program @ 32kg

ab side bends started @18kg ended program @ 32kg

barbell rows 10-10-8-8 started @ 30kg ended program @ 50kg

hyperextensions 10-10-8

lat pull downs 10-8-8-6started @1st set 76.5kg 2nd set 81kg 3rd set 85.5kg

ended program @ all set 85.5kg

crunchies 3x50

Day two

leg press 15-10-8-8-6 started @ 140kg ended program @ 200kg

hamstring curls 3x15 @ 18kkg ended program @ 30kg

front squats 10-10-8-8 started @10kg+bar ended program @30kg+bar

standing claves 2x20 @60kg

barbell curl(seated ez bar)4x10 @ 20kg

bicep curls(mech) 10-8-8-8 @ 54kg

wrist curls 3x15 @ 10kg

crunchies

Day three

seated dumbell dips with weight 15-15-10-10 started @ 20 kg ended program @ 50kg

tri ext with ez bar 10-10-8-8 @ 15kg ended program @ 30 kg

one arm lying ext 3x15-20(failure) 12.5kg

shoulder shugs 3x20 @ 40kg ended program @ 140kg

bent over lats 10-10-8-8 @ 10kg ended program @ 22 kg

press behind neck 3x10 @ 10kg ended program @ 25 kg

crunchies

Started new program 13/4/09

Day one

tri dip 3x15

bench 5x5 @ 80kg-100kg-110kg-110kg-100kg

incline press 3x10 @ 50kg

incline cable flies 3x15 @ 30kg

tri ext 3x15 @ 30kg (doing this with bar with the grips in the middle and find this to be the wicked burner i love this one)

tri reverse grip cable 3x15 @ 30 kg

crunchies

Day two

calves rasies 3x20 @ 88kg

lunges 4x10 one leg @ 45kg

hamstring curls 3x15 @ 22.5kg

leg ext 3x15 @ 54kg

squats 10-10-8-8-8 80kg 100kg 100kg 100kg 80kg

crunchies 50

bicep curls straight bar 10-10-8-8-6-6 45kg 55kg 55kg 55kg 55kg 45kg

hammer curls 3x15 @ 18 kg

crunchies 50

Day three

as this is tomorrows workout and it will be the first time i havent listed any weights

seated rows 3x10

close grip pulldowns 3x8

dumbell rows 3x10

shoulder flies (cable) 3x10

power clean & press 3x10

As for cardio i do a rpm(cylcing)workout once a week and thats all i really do for cardio as i think if i sweet to much i am going to lose all the hard earnt result from the weights am i right?

so what does everyone think of that am i going down the right track or have i got it all wrong? look forward to hearing all feedback and ideas

Cheers

[Cliq]

Hi there,

i would do squats/big movements first on leg day just because they are such a taxing exercise... doing them first will let you give 110%..

i dont think you really need to do wrist curls/direct forearm training... they will grow with time and especially with heavy back/bicep work..

i think you can stick to a program for as long as it is giving you the results you want.. if not then change it up.

i noticed your leg weights seem to be low compared to your bench .. of 100kg? have you only just started to train legs?

[igor05]

with my squats i had in the past picked up some bad form so have gone back to scratch to sort out form so far all going well getting hip joints below knee joints and all smooth

[Cliq]

with my squats i had in the past picked up some bad form so have gone back to scratch to sort out form so far all going well getting hip joints below knee joints and all smooth

This is good. the right form will pay off big time..