Working each body part twice a week.

[Docd187123]

Yes those are some of my goals.
I honestly would like to start fresh.
Forget this thread and program mentioned to start the thread and
Forget the ppl for the time being.


I am not sure the best way to go about this?
Maybe it would be easier if finish my week doing my own variation and list exactly what I am doing each day.
Sets, reps, movements.

Then you can tell me what I'm doing wrong.
Is this a good idea?

I apologize. I've been busier at work than I expected so I haven't had time to sit and think out programming to post here. It's one topic I don't like to half ass and rush through.

There's no need to forget this thread. Learn from what's contained in it. There are many ways to skin a cat and you can get many different types of programs to work for you so one of the most important factors IMO is finding one YOU LIKE so you can stick to it and remain consistent week after week. We can certainly keep a PPL style template like WC mentioned or we can go another route. It's really up to you.

How about we start with the basics:

1) list your current stats and what cycle you're on if any or when you're next cycle is planned for
2) list your goals, being as specific as possible
3) list your maxes in the big lifts: squat, bench, deadlifts, and OHP. Either your 1RM, 5RM or whatever weight you can get for whatever reps. Just something to give an idea of where you are currently.
4) how many gym days would you like to be training for?
5) any injuries or anything that may cause concern later on down the road?
6) list anything else you feel might be pertinent

 

[Morefyah]

Ok don't have much time at work on break. Walking around like an old man from yesterday's leg workout.

I have only been lifting seriously for a couple of years. I like to travel and enjoy life. Not interested in being a bodybuilder.
I am going to be 43 in a few months.
I am a small dude barely 5'9 sitting at about 171 right now.
I just finished the third week of my cycle. Running test prop at 500 mg a week stacked with 50 mg of var.

Need help I am getting old!
I also am noob to lifting and I am a little soft and weak.

Diet is crazy fucked not trying to get flamed right now. Have always had a hard time getting abs because I love beer and carbs, and weed.

Will explain better later.
Today's workout.

Seated rows
50 x 12
60 x 12
70 x 10
90 x 8

Bent over barbell row
100 x 12
120 x 10
140 x 6

Wide grip lat pull down
40 x12
50 x 12
60 x 10
70 x 8

One arm dumbbell row
40 x 12
45 x 10
50 x 8
60 x 5

Upright barbell rows
30 x 12
40 x 10
50 x 10

Seated incline dumbbell curl
40 x 12
45 x 10
50 x 8

Seated incline hammer curls
40 x 12
45 x 10
55 x 8

Preacher curls
65 x 10
75 x 8
80 x 6
45 x 15

Chin-ups
I0 x 3