Monday » Chest day

• Flat Dumbell Bench Press: 4 Sets of 15, 12, 10, 10
• Incline Straight Bar Bench Press: 4 Sets of 15, 12, 10, 10
• Incline Dumbbell Flys: 4 sets of 15, 12, 10, 8 then drop set 3 times. So on the last set without rest pick up lighter weight and continue.
• Machine Bench Press: 5 sets of 15, 15, 12, 10, 10
• Butterflies: 15, 15, 15, 15
• Finish strong with 3 sets of pushups to failure 

Tuesday » Legs Day

• Back squat: 5 sets of 12, 10, 8, 6, 15
• Leg Press: 5 sets of 15, 12, 10, 6 and 20 
• Leg extensions SIX sets 15, 12, 12, 10, 8 » SUPERSET these with body weight squats and after body weight squats you have ONE minute of rest.
• Ass to grass squats on smith machine 3 sets of 15
• Finish strong with front squats 3 sets of 12-15
• Calf machine and do 10x10x10’s.

 Wednesday » Upper Back

• Pull up machine to warm up, whatever you are capable of for difficulty of 3 sets at 12-15 reps
• T-Bar Rows: 4 sets of 15, 12, 12, 10
• Close grip pulls on cables: 4 sets of 15, 12, 10, 10
• Lat Pull down: 5 sets of 15, 15, 12, 10, 10 » DROP SET lighten the weight 3 times and keep pushing through
• One arm dumbbell rows: finish strong - pull high 3 sets of 12 

Thursday » Shoulders Day

• Dumbbell military press: 20, 16, 14, 12
• Arnold Dumbbell Press: 15, 12, 10, 8
• Push Press(keep it on the rack): 10,10,10
• Shrugs: 15, 12, 10,10
• Side dumbbell raises: 15, 12, 10 SUPERSET with front raises at same rep count push through the burn

 Friday » Arms Day

• Close-grip bench press: 6 sets 15, 15, 12, 10, 10, 10
• Skull crushers: 4 sets: 15, 12, 12, 10
• Pull a bench into the cable room and sit on it while doing straight bar push downs: 4 sets of 12-15
• Tri Ladder superset with straight bar bicep curls—> bicep curs 4 sets of 15, 15, 12, 12
• Dumbbell Concentration Curls: 4 sets of 15, 12, 10, 10 —> these are gonna suck
• EZ Bar Curls: 4 sets of 12, 10, 10, 8
• Dumbell Curls: 4 sets of 15, 12, 12, 12 DROPSET 2 more times

 Saturday » Lower Back and Hammies

• Straight Leg Deads: 5 sets of 15, 12, 10, 8, 6, The following week you do 5 sets of 5 alternate each week
• Wide Grip lat pull downs: 4 sets of 12
• Back Extensions: Hold anything from a 10lb to 25lb weight while doing 4 sets of 20 of those
• Hamtractor: 3 sets SUPERSET with seated leg retractor? You have 2 mins rest in between sets.

 EILEENWILSON said: hey c: I was just wondering what do you have to eat and drink after and before a workout? thank you xxx :D

Protein + carbs in the form of a simple sugar to restore your glycogen levels. This combo is especially important if you’ve done cardio just so you ensure that you don’t lose any muscle mass. I aim for 25g of protein and around 20-30g of sugars. Some people even eat candy bars post workout for this! haha :) It’s also a great time to eat those awful candy bars they call protein bars because it’s pretty much the perfect combo. THAT IS THE ONLY TIME I CONDONE EATING THAT CRAP. Haha ;)

I’ve been eating Sport Beans by Jelly Belly post workout because the glycogen stuff Matt got me got all clumpy :(

It was kind of a last minute decision and it took some begging to my boyf/trainer, but I’m finally on a cut :) Matt said that if I want to compete next spring/summer, I need to cut now so I can bulk as much as possible before competition. So here’s the basics of what I’ll be focusing on:

• 1,800-2,000 extra clean calories a day
• Cut back on carbs slightly. When I was bulking, I was eating carbs like there was no tomorrow. I’m not going to be super strict, but to make things easier, I’m going to carb load in the morning (clean pancakes probably) and avoid carbs at dinner. We’ll see how this works since I’ve never really worried about carbs before. I just want to see what works for my body in terms of lowering my BF%
• Cardio every day (at least 6 days a week if my work/school schedule gets crazy). I plan on doing HIIT (for around 20-30 minutes) so I maintain muscle mass while still work on burning fat…that’s such a weird phrase. Burning fat. Ew.
• Higher reps and sets when weight lifting. Also, shorter rest period between sets. I want to keep my heart rate up so my lifting will also count as cardio (but won’t subtract from my actual cardio session time).

This whole experience is new to me, so I’m using this cutting period to see what works for my body. I’m already learning that when I work, I need to get my cardio done in the morning as opposed to post workout. 

I’ll keep you guys updated with my thoughts on this whole process and what I learn!

PS: Matt hasn’t made my new workout regiment yet, so once he does, I’ll fill you guys in!

Wondering if I could hit 170 next Saturday…

Hmm. :)

Tracked a workout for 1,138 pts!

• Barbell Deadlift:
• 45 lb x 10 reps (+48 pts)
• 95 lb x 6 reps (+61 pts)
• 115 lb x 5 reps (+65 pts)
• 135 lb x 4 reps (+68 pts)
• 145 lb x 2 reps (+54 pts)
• 150 lb x 3 reps (+66 pts)
• 155 lb x 2 reps (+58 pts)
• 95 lb x 2 reps (+38 pts)
• 105 lb x 8 reps (+69 pts)
• NEW PR! I’m feeling 160 next week? We’ll see :)

• Wide-Grip Lat Pulldown:
• 60 lb x 12 reps (+31 pts)
• 75 lb x 10 reps (+33 pts)
• 75 lb x 10 reps (+33 pts)
• 90 lb x 12 reps (+38 pts)

• Glute Kickback:
• 30 lb x 15 reps (+13 pts)
• 40 lb x 12 reps (+13 pts)
• 50 lb x 10 reps (+14 pts)
• I did this on a cable machine standing…haha not sure if this is equivalent. I’ll probably do 4 sets next week cause these killed! :)

• Seated Cable Row:
• 50 lb x 12 reps (+31 pts)
• 60 lb x 10 reps (+32 pts)
• 60 lb x 10 reps (+32 pts)
• 75 lb x 8 reps (+35 pts)

• Seated Leg Curl:
• 120 lb x 12 reps (+23 pts)
• 135 lb x 10 reps (+25 pts)
• 135 lb x 10 reps (+25 pts)
• 135 lb x 8 reps (+24 pts)

• Leg Press:
• 90 lb x 15 reps (+26 pts)
• 110 lb x 12 reps (+27 pts)
• 130 lb x 10 reps (+28 pts)
• 150 lb x 8 reps (+29 pts)
• This was on the 45 degree press as opposed to what I normally do which is the regular seated leg press.

• Bent Over Barbell Row:
  • 50 lb x 12 reps (+32 pts)
  • 60 lb x 10 reps (+34 pts)
  • 60 lb x 8 reps (+33 pts)

NEW PR! 155x2! Just try to mess with me and my ballerina bun. You can’t really see my form but I could feel that my back was pretty neutral for the lift.

Tracked a workout for 1,100 pts!

• Clean and Jerk (1):
  • 45 lb x 5 reps (+76 pts)
  • 45 lb x 5 reps (+76 pts)
  • 45 lb x 5 reps (+76 pts)
  • 45 lb x 5 reps (+76 pts)
  • 45 lb x 4 reps (+69 pts)
  • Need more power on these!

• Seated Bent-Over Rear Delt Raise (3):
• 7.5 lb x 12 reps (+11 pts)
• 10 lb x 10 reps (+10 pts)
• 10 lb x 10 reps (+10 pts)
• 12.5 lb x 8 reps (+10 pts)
• Yay for a new exercise! I incorporated this to work on my delts in more of a “360” manner.

• Barbell Shrug (2):
• 50 lb x 12 reps (+21 pts)
• 60 lb x 12 reps (+23 pts)
• 70 lb x 12 reps (+25 pts)
• 80 lb x 12 reps (+26 pts)

• Arnold Dumbbell Press (4):
• 15 lb x 12 reps (+48 pts)
• 17.5 lb x 10 reps (+48 pts)
• 20 lb x 18 reps (+53 pts)
• 25 lb x 5 reps (+43 pts)

• Front Dumbbell Raise (6):
• 12.5 lb x 10 reps (+22 pts)
• 12.5 lb x 10 reps (+22 pts)
• 12.5 lb x 10 reps (+22 pts)
• 15 lb x 10 reps (+22 pts)

• Dumbbell Side Lateral Raise (7):
• 10 lb x 12 reps (+44 pts)
• 12.5 lb x 10 reps (+44 pts)
• 12.5 lb x 10 reps (+44 pts)
• 15 lb x 8 reps (+43 pts)

• Seated Dumbbell Shoulder Press (5):
  • 17.5 lb x 12 reps (+34 pts)
  • 20 lb x 10 reps (+34 pts)
  • 20 lb x 10 reps (+34 pts)
  • 25 lb x 8 reps (+34 pts)

The numbers show what I order I actually did this workout. Haha :) Anyway, I increased the weight and/or reps on all of these! Pretty proud of myself.

:)

Clean and jerks! These always work my traps really well, so I’ve incorporated them into shoulders day, instead of legs day. I’m working on dropping my hips a little lower on the first drop and my speed, but other than that, I’m proud of the progress I’ve made with my form. I now bring up my elbows and rest the bar on my shoulders, which before I wasn’t doing. Yahoo! Haha :)

Get a duffle bag with two smaller handles on top, fill it with a bunch of stuff (bags of rice is best though), weigh it (mine weighs 15lb), & work with it.

You can do curls, tricep extensions, deadlifts, squats, cleans, weighted ab exercises, chest press, and a whole bunch of other stuff! Get a jump rope and skip rope in between exercises.

Oh the wonderful things I learned through Bodyrock :)

“Make yourself stronger than your excuses.”

Tracked a workout for 1082 pts!

• Barbell Deadlift:
  • 45 lb x 10 reps (+48 pts)
  • 85 lb x 6 reps (+57 pts)
  • 95 lb x 6 reps (+61 pts)
  • 115 lb x 4 reps (+60 pts)
  • 135 lb x 3 reps (+60 pts)
  • 145 lb x 2 reps (+54 pts)
  • 95 lb x 10 reps (+67 pts)
  • 105 lb x 8 reps (+69 pts)
  • 115 lb x 6 reps (+69 pts)
  • Almost hit a new 1RM, but couldn’t quite get 155. Hopefully next week!
• Wide-Grip Lat Pulldown:
  • 60 lb x 12 reps (+31 pts)
  • 75 lb x 10 reps (+33 pts)
  • 75 lb x 10 reps (+33 pts)
  • 90 lb x 8 reps (+36 pts)
• Seated Cable Row:
  • 50 lb x 12 reps (+31 pts)
  • 60 lb x 10 reps (+32 pts)
  • 60 lb x 10 reps (+32 pts)
  • 75 lb x 8 reps (+35 pts)
  • 50 lb x 20 reps (+34 pts)
  • Set 5 was the workout finisher.
• Seated Leg Curl:
  • 120 lb x 12 reps (+23 pts)
  • 120 lb x 10 reps (+22 pts)
  • 120 lb x 10 reps (+22 pts)
  • 135 lb x 8 reps (+24 pts)
• Leg Extensions:
  • 45 lb x 12 reps (+14 pts)
  • 60 lb x 12 reps (+15 pts)
  • 60 lb x 12 reps (+15 pts)
  • 75 lb x 8 reps (+16 pts)
  • Set 2&3 are actually 3 count holds for 10 reps.
• Hack Squat:
  • 50 lb x 12 reps (+21 pts)
  • 60 lb x 10 reps (+22 pts)
  • 60 lb x 10 reps (+22 pts)
  • 70 lb x 10 reps (+24 pts)

To see every workout I do, check out my Fitocracy!

Watch these guns in action! Haha ;) this is my arms day superset of tricep ladder and barbell curls. Today I used the 40lb barbell because the 30 was missing, which explains me arching my back to get it curled. My form is usually better!

I Tracked a workout for 1063 pts!

Warmup - Running (treadmill):

• 0:05:00 || 0.55 mi (+42 pts)
• This was the first time I’ve run (ran?) in a pretty long time. It pissed me off though…my ponytail was annoyingly swingy, my shirt wouldn’t stay down, and my headphone cords kept whipping over my shoulder. GAHH. So I did clean and jerks to get out my frustration.

• Clean and Jerk:
  • 45 lb x 4 reps (+69 pts)
  • 45 lb x 4 reps (+69 pts)
  • 45 lb x 4 reps (+69 pts)
  • 45 lb x 4 reps (+69 pts)
  • Kind of took it easy on these because my traps are like (painful) knot central right now. And I was also doing shrugs. Haha :)
• Barbell Shrug:
  • 45 lb x 12 reps (+21 pts)
  • 50 lb x 12 reps (+21 pts)
  • 70 lb x 12 reps (+25 pts)
  • 80 lb x 12 reps (+26 pts)
  • Next week I’ll be doing 50, 60, 70, 80…I got confused. *blonde joke*
• Arnold Dumbbell Press:
  • 15 lb x 12 reps (+48 pts)
  • 17.5 lb x 10 reps (+48 pts)
  • 20 lb x 8 reps (+47 pts)
  • 25 lb x 6 reps (+45 pts)
• Front Dumbbell Raise:
  • 10 lb x 10 reps (+21 pts)
  • 12.5 lb x 10 reps (+22 pts)
  • 12.5 lb x 10 reps (+22 pts)
  • 12.5 lb x 10 reps (+22 pts)
  • 10 lb x 15 reps (+23 pts)
  • Set 5 was supersetted with Set 5 of lateral raises :)
• Seated Dumbbell Shoulder Press:
  • 17.5 lb x 12 reps (+34 pts)
  • 20 lb x 10 reps (+34 pts)
  • 20 lb x 8 reps (+32 pts)
  • 20 lb x 8 reps (+32 pts)
  • I need to go up to 25’s, but there wasn’t anyone to spot me :(
• Dumbbell Side Lateral Raise:
• 7.5 lb x 15 reps (+45 pts)
• 10 lb x 12 reps (+44 pts)
• 10 lb x 10 reps (+43 pts)
• 12.5 lb x 10 reps (+44 pts)
• 10 lb x 15 reps (+46 pts)
• Set 5 was supersetted with Set 5 of front raises.

bastapastarasta said: also- tried to ask on other post but it’s deleted? good luck on your bulk; it sounds like a great split! but i’m ambivalent abt how much one can actually gain in only 2-3 wks. i know summer is traditional cut time but 3 wks sounds too short!

I’ve been doing my bulking routine for about two weeks already :) each phase on average will last around 6 weeks, but each individual can change the time period to whatever suits them.