The program

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Alan here explains it really well.

Thanks man!

 

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Oh I've got the head rock metal!:32 (18): like a bobbin doll!

 

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Thursday

Alt curls 8 x 10-15

Concentration curls 8x8-12

For Gibson:32 (20): reverse curls x3

Crunches 5 sets

Quick day. I'll toss in a jog as well.

Raced with the kids last night. It's been a while. The boys beat me in those short sprints. I'll have to get them on the track and see how well that are keeping up around mile 4:32 (18):

 

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Friday

Bench press
The bar through 90% of one rep max in eight sets
15,12,10,8,6,5,4,2

Behind the neck presses 50% of max 3x20

Chest supported rows 3x10

Deadlifts 80% of working weight, 100% of working weight, 90% of one rep max
8,6,3

Belt squats heavy 4x12-18

Leg extensions 3x20

Hamstring curl 3x15

Heavy barbell calf raises 4x12


That's a full week. Week two for me. Little things will change but I'm not going to log the workout here every day.


(Edit)
I am doing the same thing Monday and Friday for deadlifts. That is wrong. I need to do partials with working weight Monday, 50% one rep max for speed, form and reps Wednesday, and keep Friday the same.