ryanmarkhardin 
"I want to be a beast!"
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| I just got back in the gym in an effort to transform my body for the contest. I'm hoping to make it a habit of working out so I can live a healthier life-style. Anyways, right now I am working out 2 days on, 1 day off. I work all upper body (chest, shoulders, arms, back) 1 day. Next day is all legs (squats, deadlift, calves, etc.) and abs. I rest a day (sometimes 2 based on schedule) then back to the gym. I try to keep the work out under 1 hour (preferable 50-55 minutes). I do everything in sets of 2. On the first set I try to do 75-85% of my approximate max for 10 reps. On the second set, I increase the weight and go for 8-10 reps. I hope to hit failure during the second set--if I get 6, I'm satisfied, but I'm shooting for 8-10. I've already seen a 5-pound increase in my body weight in one week! I've never weighed 169 in my life! I am also taking weight gainer/protein regularly after workouts. I started on creatine for the first time of my life as well. It helps me sustain high volume with little rest during workouts. |
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