It’s one week after the meet so I am starting some hypertrophy and getting away from any type of heavy movements for a while. I want to let my body recover after eight weeks of heavy barbell movement and also try to build some size on my tiny body. It should be pretty fun as the title states, or maybe not so much! We will see in the up coming weeks! This program designed by Brandon is a 12 week program, but I’m not sure that I will go all 12 weeks. I guess it depends if I get sick of bodybuilding and decide to start trying to pick up heavy ass weights. Ethan, my training partner has said something about ding a powerbuilding program, so I’ll keep everyone updated on what I decide to do. I don’t have a set plan yet.
As for my next meet, It sounds like I will be working towards APF Nationals meet next June if everything allows. I would’ve liked to do XPC Finals at the Arnold, but that sounds like it is out of the question as of now. That is fine with me though because I have really enjoyed doing the AAPF meets and AWPC. I’ll be stepping it up a notch this time and shooting for APF Nationals and hoping to qualify for WPC in November. This where I hear the big boys step up to play! Obviously, this is a long long way out and anything can happen so as of now that is the goal I’d like to shoot for.
Enough talking though, here is the start of this program!
Week 1 Day 1 – Legs
A1) Leg Curls – 4×10+10 partials (80,85,90,95)
B1) Leg Press – Sets of 10, up to a top set of 10 (6 plates)
C1) Leg Extensions – 4×10 (110,120,130,140)
D1) Walking Lunges – 3×12 per leg (70lbs)
E1) Pull Throughs – 4×20 (52lb)
F1) Abs – 4 sets, your choice (Standing Crunches)