Das englander Trainingsplan.

[Wogihao]

Welcome, this is my training plan..

Im 26 years old.

I weigh 106kg, im 177cm tall.

I have trained for 9 months for bodybuilding - before that I trained for 2 years for strenght (I wanted to do strongman).

I always did some sort of exersise since I was a child, I started training with weights at 12/13 years old. but I did generaly exersise (3x15) for most bodypart, when i was 18 i stoped training with weights untill i was 23.

When I started training again i was around 60kg, (nearly 3 years ago).

At the start of my bodybuilding i was 78kg.

These are some picture (i took from the wecome message)

http://www.jpbodybuilding.com/pictur...9062008gq1.jpg
beine
bizep
lats

I have the before picture but there on my other computer.


Training:

MONDAY - Rest and Recovery
TUESDAY Biceps, for-arms, calves, hamstring, quads
WEDNESDAY Rest and Recovery
THURSDAY Chest, Shoulders, Triceps, Back width, Back thickness
FRIDAY Biceps, for-arms, calves, hamstring, quads
SATURDAY Rest and Recovery
SUNDAY Rest and Recovery

So the training schedual is,

I do 3 diffrent workouts for each day so for example..

Week 1 i will do workout plan 1.a on Tuesday, 1. b on Friday and 2.a on Thursday, then in week 2, I do 2. b on Tuesday and 2. c on Friday and 1. c on thursday.


I'll write it in english for now as I cant find my Electronic dictionary anywhere lol and bablefish is terible.

[dennis79]

Du benutzt ein Übersetzungstool, oder?
You`re using a translation tool aren't you?

[AD26]

hello, can you tell us your plan in english? i can`t unterstand you because your interpretation ist wrong.

[Wogihao]

Yes sorry im being lazy..

ok..

[dennis79]

calves=Waden, die "Kälber" essen wir lieber...
Chest=Brust
Hamstrings=Beinbeuger

Edit: Back thickness=Rückentiefe

[Wogihao]

calves=Waden, die "Kälber" essen wir lieber...
Chest=Brust
Hamstrings=Beinbeuger

Edit: Back thickness=Rückentiefe

Danke,

I will learn.

[ThePump]

It´s pretty unusual to train your biceps and forearms before your quads.

ThePump

[dennis79]

It´s pretty unusual to train your biceps and forearms before your quads.

ThePump

Well, he follows DC principles and thats the split.

More unusual is to train on thursday and friday without staying one day off...

[Wogihao]

Yes thats corect, its the DC split.

You do the easy bodypart first before the realy hard exersise. That way its impossible to finish before everything is completed.

The theory is if you did very hard set of squats/leg press or for instance on back day you did deadlift first. Many people would just want to go home after doing the hard exersise first.

So if you save the worst ones till the end you feel you have to do everything.

I cant get to the gym on other days because of job ect.. so I have to do thursday/friday like that. But you are corect. Its not the best way.

The exersise order on whats basicly leg day - you pre-exaust the legs (with hamstring/Beinbeuger exersise first ) so its much safer for my legs because I dont have to go so heavy on squats ect.

[vlsk]

Nice job, it really looks strong. Kepp on pumping