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8 Week Results - YES!!!!!

tomgbernard Posts: 29 Joined: 2005/05/18	2005/07/15, 06:40 PM Hi all... Just finished my 1st 8 weeks... Started at 189 lbs and am now at 171! Ooohh Yeeaahhh! All my family and friends see a definite difference... I have lost and toned!!! I am now ready to move on to my next phase of "gaining" but must reduce my schedule to only 2 days per week - Fri & Sat due to the demands of law school. I know this is not the best choice of days but i am limited to them. Besides the obvious diet restructuring, here is the routine I am considering; Fri: Bench Press - 5 to 6 reps X 2 sets Incline Bench - 5 to 6 reps X 2 sets DB Press (drop sets) - 5 to 6 reps X 4 sets TCep Pulldown (drop sets) - 8 to 10 reps X 4 sets DB Kickbacs - 10 reps X 2 sets Curls - 6 to 8 reps X 4 sets Preacher Curls (drop sets) - 4 to 6 reps X 4 sets Crunch - 20 to 25 reps X 2 sets Knee Raises - 20 to 25 reps X 1 set Sat: Pulldowns to front (drop sets) - 8 to 10 reps X 4 sets DB Rows - 10 reps X 2 sets Deadlift - 6 to 8 reps X 2 sets Sissy Squats - 20 reps X 2 sets Leg Extensions - 8 to 10 reps X 2 sets Hamstring Curls - 8 to 10 Reps X 2 sets Calf Raises - 10 to 12 reps X 3 sets Crunch - 20 to 25 reps X 2 sets Knee Raises - 20 to 25 reps X 1 set If possible, a mid week QUICK/LIGHT full body WO just to help with the DOMS. Any suggestions / advice / input? All help would be appreciated.
tomgbernard Posts: 29 Joined: 2005/05/18	2005/07/15, 06:44 PM PS... In the early days, I messed up a few times inputting my numbers into the "Weight lifted" section. I would like to go bak and really see my lifting progres. Does anyone know the calculation used by FT to average out the daily routines for the data to be plotted on the chart. I would like to recreate my numbers in EXCEL to see my actual charts. Thanx