Why I Should Log, Part 1
My Stats:
Age: 18
Weight: 169
Height: 6' 1.5"
Years Lifting: ~ 2 years
BF: ~11%
Arms: 14"
Chest: 46"
Quads: 21"
Calves: 14"
Shoulders: 29"
Neck: 14"
Bodytype: Endo/Meso
Training experience: I have been training hardcore for about 8 months now, I love bodybuilding and how it has changed my life. I work out either at my house or the community gym (i own bench and weights, gym has everything else except that)....I love seeing my body change from bad to the good and I'm currently in the best shape I've ever been and I love it.
Current Training Schedule / Protocol (for the next 4 weeks, then swithc around for next 4 weeks, for 60 more days):
*if chosen, will clean up so all increases and results can be observed*
Warm Up:
5 minutes of Treadmill on 3.5 speed at inline 15
Stretches:
- upper back stretch/twists
- lower back stretch/touch toes
- side stretch/v stretch both sides
- calf stretch isolated
- front lunge
- Shoulder stretch and tricep stretch
- hamstring stretch
- Quad stretch
Cool Down with ballistic and isometric stretches - 5 minutes
Monday:
Chest, Shoulders, Triceps, and Abs
*Timed exercises are all to failure*
-Slow motion 3 in 1 Push Up [12 reps] (starting from a wide push-up position, lower body in 4 counts and raise in 4 counts. Repeat in both military and standard positions).
-In & Out Shoulder Fly [16 reps] (straight in front and to the side, each move equals one rep).
-Chair Dip [30 seconds] (alternating leg raise every 5 seconds).
-Plange Push-Up (hands placed further back to rib cage with fingers pointing out) [30 seconds]
-Pike Press (legs on chair using push up bars, simulating shoulder press motion) [30 seconds]
-Side Tri Rise (lying on right side, place right hand on left shoulder near neck and left hand on floor close to chest, near armpit. Push up and straighten arm, raising upper body off ground. Repeat other side). [30 seconds each side]
-Floor Fly (military width to wide push up width) [30 seconds]
-Scarecrow (in staggered stance, hold weights in each hands, raising upper arms so parallel to floor with elbows at 90 degrees. Keeping arm elbows and wrists locked, rotate weights up and back as far as possible. Slowly return weights to starting position and repeat) [12 reps]
-Overhead tricep extension [8-10 reps each arm]
-Two twitch speed push up (4 fast and 3 slow standard push ups) [30 seconds]
-Y Press (shoulder press in the shape of a "Y") [30 seconds]
-Lying Tricep Extension [8-10 reps]
--Ballistic Stretch[60 seconds]--
-Side to side push up [30 seconds]
-Pour fly (at top of fly, make a pouring movement with hands) [8-12 reps]
-side leaning tricep extension [30 seconds]
-one arm push up [30 seconds]
-weighted circle (extend arms directly out at sides and make slow circular motions with dumbells, 10 forward, 10 reverse = 1 set. Repeat on opposite side [3 sets]
-throw the bomb (raise arm overhead and smoothly extend upper arm like throwing football; similar to overhead tricep extension, but with a torso twist. repeat on opposite side) [10-12 reps each side]
-clap or plyo push up (clap hands in mid-air in between push up) [30 seconds]
-front to back triceps extension (standing, hold weight in one hand with palm forward, in front of head then behind head motion with stationary upper arm. repeat other arm) [8-10 reps each]
-one arm balance push up (push up, then twist up to perform one arm balance, hold, come down and repeat push up with other arm) [30 seconds]
-Fly row press combo (as name states, perform fly then upright row, then shoulder press = 1 rep) [8-10 reps]
Wednesday:
Back and Biceps, and Abs
-Wide Front Pull ups [30 seconds]
-lawnmowers [8-10 reps each arm]
-twenty one (3 part bicep exercise; standing with weights at sides, perform 7 half curls from down to mid, perform 7 curls from mid to shoulders, perform 7 full bicep curls) [21 reps total]
- one arm cross body curl (alternating arms, curl weight across body and back towards shoulder of same arm. repeat on opposite side. add inward wrist twist) [8 reps each arm]
-switch grip pull up (alternate every 2 pull ups) [30 seconds]
-elbows out lawnmower (with maximum elbow flare and palms facing back) [8-10 repes each arm]
-standing bicep curl (both arms at same time) [8-10 reps]
-one arm concentration curl (similar to crouching arnold curls) [8-10 reps each arm]
-corn cob pull up (at top of wide grip pull up, slide head to one knuckle and then to the other, come back to center and lower [30 seconds]
-reverse grip bent over row (one foot forward and knees bent, bend at waist with flat back and palms facing forward. reach straight arms towards front right toe, the pull weight up towards hips, driving elbows skyward) [8-10 reps each arm]
-open arm curl (turn forearms out to sides, palms up, and perform curl) [8-10 reps each arm]
-static arm curl (hold one arm static at 90 degrees while other arm does 4 reps, switch and repeat, go to original side and repeat, switch back to perform last 4) [2 sets]
--ballistic stretch[60 seconds]--
-congdon locomotive (one foot forward and knees bent, bend at waist keeping back flat. alternate arms, lift from forward foot up to waist) [8-10 reps]
-crouching cohen curl (squat at wall with elbows just below knees. extend arm fully at bottom of movement and squeeze at the top; feet shoulder with apart, both db at same time) [8-10 reps]
-one arm corkscrew curl (curl up one arm at a time and twist wrist inward) [8-10 reps each arm]
-chin up [30 seconds]
-seated bent over back fly [8-10 reps]
-curl up/hammer down [8-10 reps, both at same time]
-hammer curls [8-10 reps]
-pull ups [no time limit, max reps with least favorite pull up, will state which once done exercise]
-superman [30 seconds]
-in/out hammer curls (perform standard hammer curl, then bring weights down and turn forearms out to sides for side hammer curls; all = 1 rep) [8-10 reps]
Thursday:
Legs and Back, Abs
-balance lunge (with chair) [25 reps each leg]
-calf raise/squat (with dbs) [10-12 reps]
-reverse grip chin up [30 seconds]
-super skater (place all bodyweight on one leg and slide other leg behind body in skater motion, repeat other leg) [10-12 reps]
-wall squat (alternating slightly above parallel to parallel every 15 seconds) [90 seconds]
-wide front pull ups [30 seconds]
-step back lunge [15 reps each side]
-alternating side lunge [24 reps]
-close grip overhead pull up [30 seconds]
-single leg wall squat (alternate legs every ten seconds, parallel stance) [60 seconds]
-deadlift squat (standing on one leg with other bent behind, squat down and reach for floor, weights optional) [20 reps each leg]
-switch grip pull up (alternate every 2 reps) [30 seconds]
--ballistic stretch[60 seconds]--
-sneaky lunge (lunge across floor on toes, heels never touch floor) [20 reps, slow]
-reverse grip chin up [30 seconds]
-toe roll isometric lunge (exaggerate lunge position, push off ball of foot, rolling onto toe of straight back leg) [20 reps each side]
-wide front pull up [30 seconds]
-3 way calf raises (directions: toes out/heels together, feet parallel, toes in/heels out) [15 slow reps, 10 fast reps]
-close grip overhand pull up [30 seconds]
-80/20 cyber speed squat (squat at high speed, keep 80% of bodyweight on heel of one foot and 20% on tiptoe of other foot) [30 reps per leg]
-Switch Grip Pull Up (alternate every 2 reps) [30 seconds]
Saturday:
Flat Bench Press [4 sets, 8-10 reps]
DB Shrugs [4 sets, 8-10 reps]
Deadlifts [4 sets, 8-10 reps]
Clean and Jerks [4 sets, 8-10 reps]
----Abs----
-In and Outs (hands on the floor, body at about 60 degrees sitting up, move upper and lower torso back and forth, works core) [25 reps]
-Scissor Kicks [25 reps] hold each rep for 2 seconds
-Crunchy Frogs [25 reps] (like in and outs, except arms up and close over chest as you do the move, keep elbows straight)
-Up and overs [25 reps] (lay on your back and spread your legs out, place right hand straight in the air and left hand behind the head, curl up and touch your right hand to your left foot, vice versa for other arm/side, 25 total, not 25 each side)
-Heels to the heavens (lay on your back, kick your heels straight up and pulse, get your butt as high as you can in the air) [25 reps]
-mason twist [50 reps] (60 degree angle (like in and outs) and start on the right side, clasp your hands and get your feet off of the floor, twist your whole body to the left and touch the ground, then reverse sides and repeat)
-hanging leg raises [80 seconds]
-planks [80 seconds]
Cardio Schedule/Protocol (as much detail as possible):
Tuesday:
Plyometrics (1 hour; heart rate stays up consistently in the 130s [my zone])
Thursday:
Cardio (1 hour: running, biking, heart rate stays consistently up in the 130s [my zone])
Saturday:
Kenpo (1 hour; again, cardio stays up consistently in the 130s [my zone])
Sunday is Rest and Stretch Day
Currently Musclebuilding/Cut Phase
), and I think RPM and Neovar would prove to be a worthy stack.
