Current weight: 178 lbs
bf %: unknown, but most likely around 13-14%
training split:
1. now through August 23 will be a 3 day on, 1 day off single bodypart split
2. August 23 through September 6 will be a quick 5x5 program
3. September 6 through October 18 will be the Game Over Diet found at
http://www.cutdiet.com
I understand that single bodypart splits aren't a very popular choice on this site, but I'm not far from where I want to be and found (through trial and error) that single bodypart splits keep me in the type of body shape I'm looking for. I'm trying to add just a little more muscle and stay slim.
Off days are sprints and/or interval training ; weight-lifting days (non 5x5) have 30 minutes cardio first thing in the morning, then 20 minutes cardio immediately after lifting.
Diet can be described best as a cyclical ketogenic diet because I try not to eat too many carbs. If I do, it's oatmeal or rice for breakfast or lunch, respectively and taper off the carbs towards bedtime.
Workouts are in the evenings, usually around 6:30 P.M.
Was 190 lbs January 1st of this year, now down to 178 lbs.
Workout now through August 23:
Day 1 (BACK & ABS):
wide/close grip pullups
3x10
deadlift 1xwarmup set ;
3x10
wide-grip cable lat pulldown
3x10
close-grip cable lat pulldown
3x10
barbell rows
3x10 (or DB bench rows)
close-grip cable rows
3x10
weighted decline crunches
3x10
bicycles
2x20
Day 2 (CHEST & ABS):
Bench Press 1xwarmup set ;
3x10
Incline DB Press
3x10
Decline Bench Press
3x10
Flat Bench Flyes
3x10
Weighted Dips/pushups superset
1x10 dips/pushups to failure
Day 3 (LEGS):
Leg Extensions 1xwarmup ;
3x15 ;
2x20 (legs close)
Leg Press 1xwarmup ;
1x121x101x8 (regular stance) ;
2x20 (close stance, 1/2 weight)
Back Squats 1xwarmup ;
3x10 ;
1x20 (sumo) ;
1x20 (close stance)
Stiff-Legged Deadlift
3x10
Leg Curls
3x10
Calves: on leg press machine, 5 sets of 10 reps total pyramided like this:
1x8, rest 10 seconds,
1x15, rest 10 seconds,
1x20, rest 10 seconds,
1x15, rest 10 seconds,
1x8, done
Day 4 (off day)
Day 5 (ARMS & ABS):
Close Grip Bench/DB curl superset
3x10
Skull Crushers/Barbell Curls superset
3x10
Cable Rope Pulldown/1-arm cable rows superset
3x10
weighted dips
3x10
Day 6 (SHOULDERS & CALVES):
Standing Barbell Shoulder Press
3x10
DB Shoulder Press
3x10
Lateral DB Raises
3x10
Front DB Raises
3x10
Seated Bent Over Raises
3x10
DB Shrugs
3x10
Day 7 (BACK & ABS):
repeat of Day 1
Day 8 (off day)
Day 9 (CHEST & ABS), etc., etc., etc.
I understand this is very high volume, but as strength/athletic ability does not concern me and I feel like I need to shock my body using a high volume program, and since I have run this program before with successful results, this program suits me well, personally (wow, my grammar is probably terrible right now, :-P)
No, I don't lift super-heavy weights, especially on this higher volume program. I have respect for those seeking more strength, but my goals are purely aesthetic. I am happy with my body's size and am seeking to add just a little more mass to my arms and calves without going overboard.
I do not use illegal supplements as they are very costly and I like having money. My supplements of choice are: glutamine, whey protein powder, SciVation Extend, Hydroxycut Hardcore or Animal Cuts (when cutting), Animal Stak, and a lot of determination. I intentionally left out a multi-vitamin as, for some reason, it always increases my water retention, thus causing bloating. I know that the argument is that I'll be missing a valuable vitamin/mineral/nutrient, etc. without a multi-vitamin, but I honestly have not seen any difference in gains whether or not I use a multi-vitamin besides the bloating in the stomach area.
As I have stated before, I've run this program before with great results. Also, on top of all this, I like to live an active lifestyle and seek to do something physical every day (unless I'm really tired, which is rare). So far, the other physical activities have been: volleyball, basketball, tennis, soccer, wake boarding, rock climbing, playing tag, racing other people on foot, bicycling, swimming at Balmorhea (great natural spring), dancing, etc. (too many to list)
I began this program on July 22, 2008
before/after pics (from January 2008 to July 3, 2008)
first pic at 190 lbs and about 17% bf
second pic at 178 lbs and about 12-13% bf
