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flash04 · #1 (**permalink**) 02-06-2008, 01:25 PM

Hey, I made this journal a bit late today is my 2nd week wednesday and im doing dr.squat if any of you are wondering wat program that is its a very good program for a beginner here it is http://www.bodybuilding.com/fun/drsquat18.htm . I am doing my wednesday workout today and it is done three times a week (mon, wed, fri) it requires weights for the first 9 weeks then after that u take a 1 week brake mesure ur vert then do more weights with plyometrics and strides. So far it isnt that hard but we see how it goes later on.

skyhigh7 · #2 (**permalink**) 02-06-2008, 03:54 PM

looks good for strength...won't maximize ur reactive strength from what i saw. Also it's a very long program 21 weeks!! Whats your goal?? 8-10 inches??
Hope you get the results your looking for keep us posted

flash04 · #3 (**permalink**) 02-06-2008, 05:19 PM

Thanks man, Im actually not sure how much to aim for, how long should I aim for in 21 weeks thats a lil over 5 months so im going to say 8-10 inches.

ryano3 · #4 (**permalink**) 02-07-2008, 06:28 AM

good stuff ive heard this program is great,keep up with it,eat healthy,stretch regulary(static stretching after training session is great)and follow it properly and u should c good results after it

for strength training,stretch the antagonist muscle group in between sets

start off with some warm up sets but keep the rep range below 10 as 10+reps releases lactic acid into the bloodstream which triggers more of a hypertrophy effect.
holding a positon of the excersice,like say,for squat u hold the bottom position,this will help during the wram up sets.

bets of luck with training

train hard.train smart

flash04 · #5 (**permalink**) 02-10-2008, 05:13 PM

Finished week 2 today, was pretty intense good workout. I start week 3 on tuesday. So far so good, today the squatting got a little harder, moved up to 5 sets and a little more weight.