Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
New Heavy Strength & Power Split
New Heavy Strength & Power Routine:
Day 1. Chest, Delts
Bench Press 5x3-7, Incline Dumbbell Press 5x3-7, Decline Dumbbell Press 5x3-7, Lateral Delt Dumbbell Raises 5x8-12
Day 2. Back, Traps
Dead Lifts 5x3-7, Reverse Grip Lat Pull Downs 5x3-7, Reverse Grip Bent Over Barbell Rows 5x3-7, Barbell Shrugs 5x8-12
Day 3. Quads, Hamstrings, Calves
Squats 5x3-7, Stiff Legged Dead Lifts 5x3-7, Leg Press 5x3-7, Leg Press Calf Raises 5x8-12
Day 4. Rest, Abs, Cardio
Day 5. Chest, Delts, Triceps
Incline Bench Press 4x6-10, High Cable Cross Overs 4x6-10, Incline Dumbbell Flyes 4x6-10, Arnold Press 4x6-10, French Press 4x6-10, Dips 4x6-10
Day 6. Back, Traps, Biceps
Wide Grip Lat Pull Down 4x6-10, Narrow Grip Cable Row 4x6-10, Straight Arm Lat Pull Down 4x6-10, Upright Rows 4x6-10, Barbell Curls 4x6-10, Inclne Dumbbell Curls 4x6-10
Day 7. Quads, Hamstrings, Calves
Lunges 5x20 Steps, Quad Extensions 5x6-10, Hamstring Curls 5x6-10, Seated Calf Raises 5x6-10, Donkey Calf Raises 5x6-10
Day 8. Rest, Abs, Cardio
Trying this for 4-8 Cycles, perhaps with some variation in exercise choices, then returning to my standard routine below:
One of my Old standard routines:
Chest, Abs, Cardio*
Delts, Traps, Cardio*
Rest Day (Optional)
Biceps, Triceps, Abs, Cardio*
Quads, Hamstrings, Calves
Rest Day (Optional)
3-5 Exercises Per Body Part. 3-5 Sets, Not Including Warming Up.
6-12 Reps Depending on Body Part, How I Feel That Day and The Phase of Training I'm in.
*Cardio 30-60 Minutes Low Intensity, 3-5 Days Per Week if I have the time
My Nutrition Program View My Full Nutrition Program
Moderate calories, regular meals with snacks, high protein, healthy fats, several cheat days through the month.
Breakfast: 2 whole eggs 2 equivalent egg whites, 2 slices peanut butter or cheese whiz rye toast, 1 cup OJ, 2 cups coffee with 1 sugar.
Snack: 2 cups fruit, 1 cup Greek yogurt, 0.5 cups granola.
Lunch: Turkey or Tuna sandwich on cracked wheat bread with veggies, sometimes cheese, 1 cup skim milk.
Snack: 0.5 cups nuts, 50 grams beef jerky.
Supper: 6-10 ounces lean beef / pork / salmon / tilapia / chicken, 1.5 cups steamed broccoli, 1 cup rice or medium potato, 2 cups salad with balsamic olive oil dressing, 2 cups skim milk.
Snack: Protein shake (50g whey, 0.5 cups blueberries, 2 tablespoons peanut butter, 3 cups skim milk.
My Supplement Program View My Full Supplement Program
Whey Protein, Vitamins: Multi, D, B12, Zinc, Calcium, Selenium Sometimes Creatine, Glutamine, L-Carnitine, Test Booster
Whey Protein, Vitamins: Multi, D, B12, Zinc, Calcium, Selenium
Sometimes Creatine, Glutamine, L-Carnitine, Test Booster
My Motivation Program View My Full Motivation Program
Motivation... Is hard to come by... Needing more at the moment...
I easily slip out of my routine, far too often, for far too long...
The need for improvement or to regain what I've lost keeps me going...
Looking back at the workout log I have kept from Dec 2006 until today, plus comparing pictures from today with those of the past...
...makes me want to keep with the program and continue to improve myself...