One of the hardest things for me to do is stay away from the gym but apparently it's essential for success. Today's my day off so I'll blog about the gym instead. Leg day was yesterday and believe me when I say I'm paying for it today! I really should have went with lighter weights yesterday but I'm too stubborn to do less than I'm accustomed to so I guess I'll suffer the muscle pain for the next two days. I won't lie I kind of like the pain.
Tomorrow, I'm back at the gym for one of my favourite workouts - chest and back day! Some call this the "old push and pull" routine since that's essentially what it really is. For your chest you basically employ a bunch of pushing exercises (i.e., bench presses, dumbbell presses, push ups, etc.,) and for your back, you guessed it, a bunch of pulling exercises (Seated rows, Pull ups, Lat Pulldowns, etc.,).
Since I'm attempting to gain muscle mass I'll be going with a routine that's a little old school. The routine is sometimes referred to as the "5 x 5" routine. The "5 x 5" is a basic as it sounds. It's 5 heavy sets of 5 reps of each exercise. I think I'll only be doing 4 chest exercises tomorrow and 5 back exercises. My chest workout is going to go something like this:
1.) Incline Bench Press (barbell)
2.) Flat Bench Press
3.) Decline Bench Press or maybe dips
4.) Incline Flyes
For my back workout I'll do:
1.) Pull Ups (Starting with bodyweight only as a warm up and then increasing weight until I'm only able to achieve 5 reps). Pull ups are really tough so if you're just starting out don't get discouraged. As I did, you can simply start on the assisted pull up machine where you're able to incrementally displace some of your body weight. As one of my best training partners once said "the only way to be able to do chin-ups or pull-ups is to simply do them."
2.) Wide grip seated row
3.) Bent over Row
4.) Barbell Shrugs
5.) Back Extensions
I'm sure some of these exercises probably sound a little foreign to some but for proper examples of each you can simply visit the best workout site that I've found to-date www.bodybuilding.com. Also, please feel free to contact me via email or comment on this blog if you have any questions or suggestions. I'll do my best to respond as quickly as possible and I'm always looking to make improvements to the site!
It's pretty simple. This blog will track my progress in the gym and allow me a venue to discuss everything workout related. I'll touch upon everything from routines to supplementation, what works for me and what doesn't.
Monday, November 21, 2011
Sunday, November 20, 2011
Leg/Bicep Routine
So today was legs and biceps day. I'll keep this one pretty basic. Because the legs are the largest muscle group on the human body it makes sense to either train them alone or with a smaller muscle group like the biceps. The reason I choose to train my arms on leg day is because of an article I recently read on www.bodybuilding.com. According to the article, by training your arms on leg day you make use of and benefit from naturally elevated testosterone levels. The result of this naturally occurring test boost causes accelerated bicep growth and lets be honest who doesn't want huge arms?
My leg routine is pretty basic but comprehensive and it looks like this:
1.) Squats super setted with Jump Squats (5 Sets of 12, 10, 8, 6, 6 reps)
2.) Leg Press (5 Sets of 12, 10, 8, 6, 6 reps)
3.) Leg Extensions (5 Sets of 12, 10, 8, 8, 6 reps)
4.) Straight Leg Romanian Deadlifts (5 Sets of 12, 10, 8, 8, 6)
5.) Calf Raises (5 Sets of 12, 12, 10, 10, 8 reps)
*for each set of each exercise the weight is increased
Biceps are kept pretty basic too since I have a tendency to overtrain (trying really hard to avoid this pitfall). The arm routine went like this:
1.) Standing Barbell Curl (5 Sets of 12, 10, 10, 8, 6 reps)
2.) Standing Dumbell Curl (5 Sets of 12, 10, 10, 8, 6 reps)
3.) Hammer Curls (This exercise was a super set with the Standing Dumbell Curls and done to failure)
4.) Cable Preacher Curls (5 Sets of 12, 10, 10, 8, 6 reps)
*for each set of each exercise the weight is increased
That's it for Legs and Biceps day and man was it ever a great workout...just sayin'.
Keep posted for more workout routines to come!
My leg routine is pretty basic but comprehensive and it looks like this:
1.) Squats super setted with Jump Squats (5 Sets of 12, 10, 8, 6, 6 reps)
2.) Leg Press (5 Sets of 12, 10, 8, 6, 6 reps)
3.) Leg Extensions (5 Sets of 12, 10, 8, 8, 6 reps)
4.) Straight Leg Romanian Deadlifts (5 Sets of 12, 10, 8, 8, 6)
5.) Calf Raises (5 Sets of 12, 12, 10, 10, 8 reps)
*for each set of each exercise the weight is increased
Biceps are kept pretty basic too since I have a tendency to overtrain (trying really hard to avoid this pitfall). The arm routine went like this:
1.) Standing Barbell Curl (5 Sets of 12, 10, 10, 8, 6 reps)
2.) Standing Dumbell Curl (5 Sets of 12, 10, 10, 8, 6 reps)
3.) Hammer Curls (This exercise was a super set with the Standing Dumbell Curls and done to failure)
4.) Cable Preacher Curls (5 Sets of 12, 10, 10, 8, 6 reps)
*for each set of each exercise the weight is increased
That's it for Legs and Biceps day and man was it ever a great workout...just sayin'.
Keep posted for more workout routines to come!
Shoulder/Tricep Routine
Okay...Now that we have the supplements listed it's time to focus on what happens at the gym! Yesterday was my first day back after about a week and a half off so I started by training shoulders and triceps. For the shoulders I did 5 exercises:
1.) Military Press (5 Sets of 12, 10, 8, 6, 2 reps) The last set was supposed to be a 1 rep. max but I was able to push for 2 with a spotter.
2.) Seated Arnold Press (5 Sets of 12, 10, 10 , 8, 6 reps). If the great Arnold did it how could they be wrong?
3.) Rear Lateral Raises (5 Sets of 15, 12, 10, 10, 8 reps)
4.) Upright Dumbell Row (4 Sets - 15, 12, 10, 8). This exercise was supersetted with the rear lateral raises.
5.) Lateral Raises (5 Sets of 12, 10, 10, 8, 6)
After finishing off the shoulders I then turned my focus to triceps. Most people neglect this muscle group in favour of the bicep. This was my early thought process too and one of my biggest mistakes. The triceps are actually the largest muscles on the arm and therefor need lots of attention, even more so than the biceps. The tricep and the forearm are the key to a big arm. My tricep routine looked something like the following:
1.) Close Grip Press (5 Sets of 12, 10, 8, 6, max). Since this is a pressing exercise you're able to go heavy and this is great for building some serious mass. In order to go a little heavier I like to use the Smith machine. Just be careful not to sacrifice form for weight.
2.) Seated Dip on Dip Machine (5 Sets of 12, 10, 8, 6, 6). I love this exercise for defining a nice, meaty tricep.
3.) Overhead Tricep Extensions (5 Sets of 15, 12, 10, 10, 8). This was done on a universal machine in order to ensure proper form especially after the two heavy exercises beforehand.
4.) Rope Pushdowns - (5 Sets of 15, 12, 12, 10 drop set to failure). This is a great exercise to finish with as it's geared more towards defining the muscle.
1.) Military Press (5 Sets of 12, 10, 8, 6, 2 reps) The last set was supposed to be a 1 rep. max but I was able to push for 2 with a spotter.
2.) Seated Arnold Press (5 Sets of 12, 10, 10 , 8, 6 reps). If the great Arnold did it how could they be wrong?
3.) Rear Lateral Raises (5 Sets of 15, 12, 10, 10, 8 reps)
4.) Upright Dumbell Row (4 Sets - 15, 12, 10, 8). This exercise was supersetted with the rear lateral raises.
5.) Lateral Raises (5 Sets of 12, 10, 10, 8, 6)
After finishing off the shoulders I then turned my focus to triceps. Most people neglect this muscle group in favour of the bicep. This was my early thought process too and one of my biggest mistakes. The triceps are actually the largest muscles on the arm and therefor need lots of attention, even more so than the biceps. The tricep and the forearm are the key to a big arm. My tricep routine looked something like the following:
1.) Close Grip Press (5 Sets of 12, 10, 8, 6, max). Since this is a pressing exercise you're able to go heavy and this is great for building some serious mass. In order to go a little heavier I like to use the Smith machine. Just be careful not to sacrifice form for weight.
2.) Seated Dip on Dip Machine (5 Sets of 12, 10, 8, 6, 6). I love this exercise for defining a nice, meaty tricep.
3.) Overhead Tricep Extensions (5 Sets of 15, 12, 10, 10, 8). This was done on a universal machine in order to ensure proper form especially after the two heavy exercises beforehand.
4.) Rope Pushdowns - (5 Sets of 15, 12, 12, 10 drop set to failure). This is a great exercise to finish with as it's geared more towards defining the muscle.
New Routine and New Supplements
My new goal lately is to gain mass and size! I've taken a little time away from the gym for two reasons: to allow my new tattoo time to heal and to allow for weight gain. Before the break I had been tearing it up in the gym but found I was stuck at a plateau where I wasn't seeing the results or making the gains I demand of myself. The hardest thing for me to do was to stay out of the gym but it definitely made a difference. The numbers on the scale are proof. For the longest time I was stuck between 165 and 170 lbs. Today I weighed myself and I'm proud to report that I've finally broken the plateau!!! I'm now weighing in at 178 lbs and damn stoked!
Time away from the gym is extremely important but definitelynot the only reason for my recent success. Diet is also obviously extremely important but the factor that I'd like to give credit to for this post is supplementation. Besides the obvious and essential protein shakes I've introduced a few important helpers:
1.) GNC Brand Multivitamin - Super important since our diets are sometimes lacking in specific nutrients.
2.) Musclepharm Creatine - Almost a necessity when training for muscle mass gains.
3.) Omega 3-6-9 complex - Since the omegas are not covered by the multivitamin.
4.) USPS Jack3d Pre-workout - To make sure you get the most from every workout.
5.) Agent M - BCAA complex - Recent studies outline the important role Branch Chain Amino Acids play in training progress.
6.) Glutamine Capsules - L-Glutamine is an amazing product! It does a number of things but mainly it significantly aids in muscle repair/recovery and it boosts the immune system to keep you strong and in the gym.
That's a comprehensive list of all the supplements I'm currently on. It may sound like a lot but really it's not that much and they all play an important role on the road to success. The best thing about this list is that ALL SUPPLEMENTS ARE 100% NATURAL!!! Natural is the only way for this guy. No short cuts, no bull@$#& steroids and most of all no cheating myself. Everything I've accomplished and will accomplish will be done through nothing but hard work, blood, sweat and tears and with the help of my favourite website/supplement supplier - www.bodybuilding.com.
Current progress pictures are coming really soon!
Time away from the gym is extremely important but definitelynot the only reason for my recent success. Diet is also obviously extremely important but the factor that I'd like to give credit to for this post is supplementation. Besides the obvious and essential protein shakes I've introduced a few important helpers:
1.) GNC Brand Multivitamin - Super important since our diets are sometimes lacking in specific nutrients.
2.) Musclepharm Creatine - Almost a necessity when training for muscle mass gains.
3.) Omega 3-6-9 complex - Since the omegas are not covered by the multivitamin.
4.) USPS Jack3d Pre-workout - To make sure you get the most from every workout.
5.) Agent M - BCAA complex - Recent studies outline the important role Branch Chain Amino Acids play in training progress.
6.) Glutamine Capsules - L-Glutamine is an amazing product! It does a number of things but mainly it significantly aids in muscle repair/recovery and it boosts the immune system to keep you strong and in the gym.
That's a comprehensive list of all the supplements I'm currently on. It may sound like a lot but really it's not that much and they all play an important role on the road to success. The best thing about this list is that ALL SUPPLEMENTS ARE 100% NATURAL!!! Natural is the only way for this guy. No short cuts, no bull@$#& steroids and most of all no cheating myself. Everything I've accomplished and will accomplish will be done through nothing but hard work, blood, sweat and tears and with the help of my favourite website/supplement supplier - www.bodybuilding.com.
Current progress pictures are coming really soon!
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