I started a new lifting cycle (not the other kind of cycle you CSD Muscleheads!)
Below is what I’ve put together:
| Day One | |
| GHBI – Dec/Jan ’14 Cycle | |
| Sat, Dec 7, 2013 | Performed ____________ |
| Exercise | Weight (lb) |
Reps | Performed | ||
| 1 Machine Chest Press (Seated) | 1 | × 5 | |||
| 2 | × 5 | ||||
| 3 | × 5 | ||||
| 4 | × 5 | ||||
| 5 | × 5 | ||||
|
|
|||||
| 2 Chin-ups (Front, Underhand)
Body Weight ⊕ |
1 | × 5 | |||
| 2 | × 5 | ||||
| 3 | × 5 | ||||
| 4 | × 5 | ||||
| 5 | × 5 | ||||
|
|
|||||
| 3 Bench Press (Dumbbell, Incline) | 1 | × 5 | |||
| 2 | × 5 | ||||
| 3 | × 5 | ||||
| 4 | × 5 | ||||
| 5 | × 5 | ||||
|
|
|||||
| 4 Arm Curls (Dumbbell, Incline) | 1 | × 12 | |||
| 2 | × 10 | ||||
| 3 | × 8 | ||||
| Day Two | |
| GHBI – Dec/Jan ’14 Cycle | |
| Sat, Dec 7, 2013 | Performed ____________ |
| Exercise | Weight (lb) |
Reps | Performed | ||
| 1 Rack Deadlifts | 1 | × 5 | |||
| 2 | × 5 | ||||
| 3 | × 5 | ||||
| 4 | × 5 | ||||
| 5 | × 5 | ||||
|
|
|||||
| 2 Shoulder Press (Barbell) | 1 | × 5 | |||
| 2 | × 5 | ||||
| 3 | × 5 | ||||
| 4 | × 5 | ||||
| 5 | × 5 | ||||
|
|
|||||
| 3 Lateral Raises (Cable) | 1 | × 12 | |||
| 2 | × 10 | ||||
| 3 | × 8 | ||||
| Day Three | |
| GHBI – Dec/Jan ’14 Cycle | |
| Sat, Dec 7, 2013 | Performed ____________ |
| Exercise | Weight (lb) |
Reps | Performed | ||
| 1 Zercher Squat | 1 | × 5 | |||
| 2 | × 5 | ||||
| 3 | × 5 | ||||
| 4 | × 5 | ||||
| 5 | × 5 | ||||
|
|
|||||
| 2 Chest Dips (Parallel Bars)
Body Weight ⊕ |
1 | × 5 | |||
| 2 | × 5 | ||||
| 3 | × 5 | ||||
| 4 | × 5 | ||||
| 5 | × 5 | ||||
|
|
|||||
| 3 Reverse Arm Curls (Barbell) | 1 | × 5 | |||
| 2 | × 5 | ||||
| 3 | × 5 | ||||
| 4 | × 5 | ||||
| 5 | × 5 | ||||
Furious Fathering 