For the next two weeks I will be switching from a 4-day split to a 6-day split. My recovery has been great as of late, so I am going to see how my body responds to an increased workload. This routine will also allow me to focus more attention on each individual muscle group.
My diet on my workout days will be exactly the same as it has been except now I will be following the workout day diet 6 days of the week instead of 4 days. Sunday will remain the same as it has been though
Monday, June 20th, 2005
Monday's workout will focus on the chest and back. I will alternate between chest and back sets. For example, I will do a set of bench press, rest, then do a set of bent over row.
|Bench||3||5 4 3||265|
|Bent Row||3||5 4 3||265|
|Incline DB Press||3||3 4 5||115 105 95|
|Rev. Bent Row||3||5 4 3||265|
|Seated Machine Press||3||10 8 6||180|
|Machine Row||3||10 8 6||180|
|Cable Fly||3||10 12 15||60 50 40|
|Seated Row||3||10 12 15||150 130 110|
I added in an extra exercise for both the chest and back. I liked how the Hammer Strength Chest Press left last weekend when I lifted with Marc in Chicago, so I decided to incorporate it into my routine. The Hammer Strength Chest Press allowed me to keep constant tension on my pecs and achieve a hard contraction at the top of the movement. It definitely feels different from barbell and dumbbell presses.
Tuesday, June 21th, 2005
Tuesday's workout will focus on my shoulders, traps, biceps, and triceps. With the routine I have been doing over the past 3 weeks, these muscles get hit after I already heavily tax my chest and back. Exercises for the chest and back also hit these secondary muscles, which decreasing the intensity they receive during the sets that focus on them.
|Military Press||3||5 4 3||185|
|BB Shrug||3||5 4 3||455|
|DB Lateral||3||6 8 10||50 40 30|
|DB Shrug||3||10 8 6||110|
|Cable Lateral||3||10 12 15||40 35 30|
|Machine Shrug||3||10 12 15||250 230 200|
|BB Curl||3||5 4 3||155 135 135|
|CG Bench||3||3 4 5||265 245 225|
|Preacher Curl||3||6 6 10||125 115 95|
|Machine Dip||3||10 8 6||180|
|Cable Curl||3||10 12 15||150 130 110|
|V-Bar Pressdown||3||12 12 15||150 150 130|
My left elbow has been bothering, which is due to doing overhead tricep extensions. Overhead tricep extensions with a barbell (ez-curl bar) are one of my favorite exercises for my triceps, but I cannot do them for more than a couple weeks before my elbows start screaming at me. I tried to do lying tricep extensions, but that also put pain on my elbow. As a replacement, I did the machine dip, which actually felt very good. My goal is to get my arms up to 18 inches by this time next year, so I have no time to slack.
Wednesday, June 22th, 2005
I moved deadlifts from Wednesday to Saturday and squats to Wednesdays. I did this because I train back on Thursdays and I did not my back to be fatigued from deadlifts the previous day. By doing deadlifts on Saturday, I can rest all Sunday before I target my back on Monday.
|Squats||3||3 4 5||445 425 405|
|Leg Extension||3||6 8 10||180 160 140|
|Leg Curl||3||6 8 10||180 160 140|
|Smith Calf Raise||3||8||360|
|Abductor||3||15||50 50 60|
|Donkey Calf Raise||3||15||400|
|Incline Crunch||3||10 10 6||25 45 45|
|Swiss Ball Crunch||3||10||10|
I just did squats on Saturday while in Chicago, so 445 felt very heavy today. Everything else went very smoothly.
Thursday, June 23th, 2005
This back workout focuses on pulldown movements while Monday's workout focuses on rows. Focusing on one type of movement creates a certain mindset for me, which allows me to get into a groove. I know I'll only be doing pulldowns, which for some reason makes me attack the workout more efficiently.
|Incline Bench||3||5 4 3||245|
|Lat Pulldown||3||5 4 3||240|
|Flat DB Press||3||5 4 3||115|
|V-Bar Lat Pulldown||3||5 4 3||240|
|Flat Hammer Bench Press||3||6 8 10||270 230 180|
|Hammer Pulldown||3||6 8 10||270 230 180|
|Cable Crossover||3||10 12 15||70 60 50|
|X-Pulldown||3||10 12 15||120|
I have been stuck at 245 pounds on Incline Bench for a few weeks trying to get 5 reps and I finally got the 5 reps today. I'll move up to 255 pounds next week. I got my targeted reps for every set today, so I'll be increasing the weight for every exercise next week.
Friday, June 24th, 2005
Because I am doing deadlifts tomorrow, I do not want to fatigue my traps today and will therefore be working them after deadlifts tomorrow.
|Chain Lateral||3||6 8 10||40 30 20|
|1-Arm DB Lateral||3||10 12 15||20 15 10|
|DB Preacher Curl||3||6 8 10||40 35 30|
|Conc. Curl||3||10 12 15||40 35 30|
|OH Cable Extension||3||5 4 3||100|
|Reverse Pressdown||3||10 8 6||150|
|DB Kickback||3||10 12 15||30 25 20|
My medial deltoids are another area I would like to improve. My delts are by no means a weak point, but I want to make them freaky!
Saturday, June 25th, 2005
Today could be considered my "light" leg day even though there is nothing light about deadlifts.
|Deadlift||3||4 3 3||515|
|Smith Lunge||3||10||50 70 90|
|Seated Calf Press||3||10||365|
|Hack Squat||3||15 12 10||180|
|Seated Calf Raise||3||15||135|
|Machine Crunch||3||30 25 20||50 60 70|
I absolutely love behind the back shrugs! They hit the traps way differently than the standard shrugs to the front. I did lunges on the smith machine today, which is the first time I do each leg one at a time. So I did 10 reps for the right leg then 10 reps for the left leg.
Sunday, June 26th, 2005
|Weight Change From Previous||-||-6||-2.5||2||2|
|Weight Change From Beginning||-||-6||-8.5||-6.5||-4.5|
|Electronic Bodyfat Percentage||5.2||4.3||3||3||2.4|
|% Bodyfat (I Add 3% to reading)*||8.2||7.3||6||6||5.4|
|Fat Mass Change From Previous||-||-2.328||-5.13||0.12||-1.113|
|Fat Mass Change From Beginning||-||-2.328||-5.13||-5.01||-6.123|
|% Lean Mass||91.8||92.7||94||94||94.6|
|lbs Lean Mass||192.78||189.108||189.41||191.29||194.403|
|Lean Mass Change From Previous||-||-3.672||0.302||1.88||3.113|
|Lean Mass Change From Beginning||-||-3.672||-3.37||-1.49||1.623|
xtend Definitely a solid week!
My body responded very well to the added calories as I gained lean mass while losing fat. One thing I would like to point out is that when you are lean you have awesome insulin and leptin sensitivity. Therefore my body is soaking up the carbs I am eating and I am providing a strong stimulus for leptin expression from my Xtend (BCAA) intake.
My body is primed to add muscle and burn fat right now. My goal this year is to remain lean (6-8%) while adding muscle. I definitely think my goal is very realistic as long as I stick to my diet.
I wanted to take pictures on Sunday, but I was not able to and had to take them on Monday. I was very impressed with the way I looked on Sunday: dry, lean, and vascular. I was holding a butt load of water on Monday as I usually do on the days I workout, so I do not look my best in the pics.
Oh well. Here are a couple pics from the set I took on Monday.
On to next week.