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Old 06-20-2012, 01:38 PM   #1
prince prempeh
New Member
 
Join Date: Jun 2012
Posts: 2
Default Workout Program Critique

Hello Everyone,

I'm new to the forum. I recently read "Kicking the Metcon Habit" by Jocelyn Forest and I could totally relate. I had been searching for a new workout to change things up and came across Crossfit. At first I loved everything about it. Then, however, I felt like I began to lose weight and muscle mass. Maybe I wasn't eating enough or maybe I was doing too many metcons, I don't know. Anyway, as an ex-football player, I have always been concerned with muscle mass, keeping my weight up, and being as strong as possible.

So I have developed a new program for myself, which is strictly weightlifting, not much cardio. Maybe some plyo's, agilities, and running on the weekend. I am wondering if someone out there can take a look at my program to see if I am setting myself up for making gains in strength and size, instead of over training. Any suggestions and critiques are greatly appreciated.

Thanks and happy training


DAY ONE
Front Squat 5/__ 5/__ 5/__ 3/__
Deadlift 5/__ 5/__ 5/__ 3/__
Lat Raises 10/__ 10/__ 10/__
Leg Curls 8/__ 8/__ 8/__
DB Shrugs 10/__ 10/__ 10/__
DB Curls 8/__ 8/__ 8/__

DAY TWO
Press 5/__ 5/__ 5/__ 5/__
Pullups 3 sets Max
DB Bench 10/__ 10/__ 10/__
Close Low Lat 10/__ 10/__ 10/__
Dips 3x15
Calf Raises
Abs

DAY THREE
Squat Cleans 5/__ 5/__ 5/__ 3/__
Push Jerk 5/__ 5/__ 5/__ 3/__
Skull Crushers 10/__ 8/__ 8/__
Leg Ext 8/__ 8/__ 8/__
Bar Curls 8/__ 8/__ 8/__
Bar Shrugs 8/__ 8/__ 8/__


DAY FOUR
Bench 7/__ 6/__ 6/__ 5/__
DB Shoulder Press 7/__ 6/__ 6/__ 5/__
Renegade Rows 8/__ 8/__ 8/__
Rope Overhead Ext 10/__ 10/__ 10/__
Incline DB Press 10/__ 10/__ 10/__
Tri Kickbacks 10/__ 10/__ 10/__
Calf Raises
Abs
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