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cheef
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Thursday 9th September

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Get Stronger   cheef   Improve cardiovascular health   Sport: Football (Soccer)   Bodybuilding (recreational)   Gain Size  
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Data
    • 1 journal comments
    • 1 workouts
     
    Activity Feed
    11 July
    • cheef added a workout.12:08
    • cheef left a comment in their own journal.02:05
    • cheef added 'Get Stronger' as a goal / interest.02:03
    • cheef added 'Improve cardiovascular health' as a goal / interest.02:03
    • cheef added 'Bodybuilding (recreational)' as a goal / interest.02:03
    • cheef added 'Gain Size' as a goal / interest.02:03
    • cheef added 'Sport: Football (Soccer)' as a goal / interest.02:03
    • cheef removed 'Sport: Running' as a goal / interest.02:02
    • cheef added 'Sport: Running' as a goal / interest.02:02
    9 July
    • cheef has joined the site.00:29

    Journal Feedback

    •  1 

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    cheef wrote:
    Posted on 11 July 2008 at 02:05:45
    WANT TO STRENGHTEN UP THROUGTH WINTER MYPROTEGRAM IS  
     
    slow tempo ie 411/2 
     
    back squats/deadlift 4x1-5 
    bench press 4x1-5 
    chins (varied towel grips,wdie narrow etc) 4x1-5 
    cleans and jerk/snatches (varied powr/hang/off blocks etc 4x1-5 
    heavy tricep 3x8 dips/cgbp 
     
    working up to 5rm to 1rm each week 
     
     
     
     
    day 3 
     
    slow negatvies fast positive ie 401 
     
    deadlift/squat varitations 4x5-7 
    high pull/snatches/cleans/jerks/push presses varied 4x5-7 
    incline presses 4x5-7 
    chin ups bent over rowing 4x5-7 
    oly bar curls 3x10 
     
     
     
     
     
     
    day 5 
    xtreme explosive day high reps very light weight tempo 10x 
     
    clean and jerks 
    5x15-20 reps 
    jump squats 
    5x15-20 reps 
    plyometric pushups 
    5x15-20 
     
    few isolations flyes cavf raises etc
    •  1 
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