[rIPPDUP]

Well the first thing I'll say is that I'm going to try to keep this updated as much as possible.

At my high, I was 215 lbs and 11% body fat, which was November of 2006. Since then I've slimmed down a lot, much to my disliking. Currently I'm 184 lbs and 9% body fat. I took some much needed time off but that time is over now, and it's time to start regaining what I formerly was, although I'm going to make some drastic changes to my diet, and conditioning programs and hopefully get to 205 by mid October.

I'm switching from a 4 day split, to a 3 day split *due to my upcoming graduation from college, work, and planning my wedding*

NEW TRAINING SPLIT:

Tuesday Chest, Tri's and Abs
incline bench 4 sets 8-10 reps
flat bench 4 sets 8-10 reps
flyes 4 sets 8-10 reps
low flyes 4 sets 8-10 reps
cable push downs 4 sets 8-10 reps
overhead cable extensions 4 sets 8-10 reps
reverse grip pushdowns 4 sets 8-10 reps
skull crushers 4 sets 8-10 reps
dips till failure
Abs 4 sets of 50

Thursday Back, Shoulders, Abs
chins 3 sets 10 reps
barbell rows 4 sets 8-10 reps
lat pull downs 4 sets 8-10 reps
close grip pull downs 4 sets 8-10 reps
cable rows 4 sets 8-10 reps
reverse dumbbell flyes 4 sets 8-10 reps
dumbbell military press 4 sets 8-10 reps
lateral raises 4 sets 8-10 reps
upright rows 4 sets 8-10 reps
front raises 4 sets 8-10 reps
Abs 4 sets of 50

Friday Legs, Bi's, Abs

barbell curls 4 sets 8-10 reps
concentration curls 4 sets 8-10 reps
hammer curls 4 sets 8-10 reps
cable curls 4 sets 8-10 reps
leg press 4 sets 8-10 reps
squats 4 sets 8-10 reps
leg extensions 4 sets 8-10 reps
leg curls 4 sets 8-10 reps
seated calf raises 4 sets 8-10 reps
Abs 4 sets of 50


My new training starts Thursday. Let me know if you think I should incorporate any other exercises into my routine or if I should change it up entirely. Thanks everyone.

Justin

[rIPPDUP]

these are the before pics...i'll keep it updated

[Mygeeto]

i notice ALOT of people are on the road to 200... who are you? i know there is freak, chris, and bbdude, as wel as you Rippdup but theres gotta be more..

by the way man your looking ****ing great

[christopherryan]

I'm not saying you shouldn't train your way, but why are you doing 30 sets for chest and tris?

[rIPPDUP]

Originally Posted by Mygeeto

i notice ALOT of people are on the road to 200... who are you? i know there is freak, chris, and bbdude, as wel as you Rippdup but theres gotta be more..

by the way man your looking ****ing great

thanks bud...i really appreciate it.

[rIPPDUP]

Originally Posted by christopherryan

I'm not saying you shouldn't train your way, but why are you doing 30 sets for chest and tris?

these are my two week areas...it takes so much more for my chest and tri's to grow for some odd reason. its not like i'm weak, i can put up substantial weight but they just never seem to get to the point where i actually want them to be ya know?

[QuinnBW]

well mygeeto, I'm not on the road to 200... but I'm on the road to 240 so I actively read these threads and after football season when I can start gaining weight again I will start one of my own

[Teamorbit]

Looking good ripped up. You will be there in no time

[rIPPDUP]

Originally Posted by Teamorbit

Looking good ripped up. You will be there in no time

thank you sir....i really wasn't expecting to see myself this light until i competed but man i really am frustrated at being under 200 now.

[GG1]

keep up the good work bro, im cheering for you on the road to the duece

[bigppoppa13]

on ur chest/tris/abs day i think u should get rid of cable push downs or overhead cable extensions and add close grip bench

on ur legs/bis/abs day i think u should get rid of cable curls and add standing curls with EZ bar with dropset

thats it..i think everything else is good..keep us updated

[rIPPDUP]

Originally Posted by bigppoppa13

on ur chest/tris/abs day i think u should get rid of cable push downs or overhead cable extensions and add close grip bench

on ur legs/bis/abs day i think u should get rid of cable curls and add standing curls with EZ bar with dropset

thats it..i think everything else is good..keep us updated

thanks bud, i'll definitely try to incorporate the changes you've suggested. the hell starts tomorrow at 6am maybe 7am depends on when all the d-bags are out of the gym (and by d-bags i mean the faculty at my university)