LanePianoMan
10-11-2006, 11:26 AM
This has not been my best year, especially since I started out losing the ab contest, then my inner ear disease flaired up over the summer and then I had to focus on my piano concert for October 1.
But I am DETERMINED to make some good progress from now leading up to next spring and summer. The one really good thing that I achieved in bodybuilding this year was that I stopped avoiding squats and deadlifts and now I look forward to those two important compound moves.
The following is a double body split I am going to follow for at least the next three months. I am going to bench and squat twice a week each to continue gaining strength, but hit everything else directly once. I am also going to make the weight time slightly shorter (less than one hour) so that I can finish with 20 minutes of cardio intervals. Here's the bare bones of the plan:
MONDAY: Chest, Triceps
Bench Press 5x5
3 more chest exercises (3-4 sets each)
2 tricep exercises (3-4 sets each)
20 min. cardio intervals
TUESDAY: Legs, Back
Squats 5x 5
deadlifts (4 sets)
calf raises (4 sets)
3 back exercises (3-4 sets each)
20 min. cardio intervals
THURSDAY: Chest, Arms
Bench Press 5x5
3 Bicep exercises (3 sets each)
3 Tricep exercises (3 sets each)
20 min. cardio intervals
FRIDAY: Legs, Shoulders
Squat 5x5
2-3 isolation leg exercises (3 sets each)
4 dumbbell shoulder exercises (3 sets each)
20 min. cardio intervals
I am trying to get stronger on bench and squats and I want to at least maintain my muscle size, but I really want to shed about ten pounds of fat, so this is not a bulking cycle. From seeing the video of my concert, my tux looked like it was going to split at the seams, which is great, but I really want to look more like Timberwolf than the hulk. :)
Lane
PS: I know you guys have seen this picture before, but I still look almost exactly like this, but maybe a bit smaller around the waist and a little better leg size do to the squats. I will submit a new picture once I see some more distinct changes.
But I am DETERMINED to make some good progress from now leading up to next spring and summer. The one really good thing that I achieved in bodybuilding this year was that I stopped avoiding squats and deadlifts and now I look forward to those two important compound moves.
The following is a double body split I am going to follow for at least the next three months. I am going to bench and squat twice a week each to continue gaining strength, but hit everything else directly once. I am also going to make the weight time slightly shorter (less than one hour) so that I can finish with 20 minutes of cardio intervals. Here's the bare bones of the plan:
MONDAY: Chest, Triceps
Bench Press 5x5
3 more chest exercises (3-4 sets each)
2 tricep exercises (3-4 sets each)
20 min. cardio intervals
TUESDAY: Legs, Back
Squats 5x 5
deadlifts (4 sets)
calf raises (4 sets)
3 back exercises (3-4 sets each)
20 min. cardio intervals
THURSDAY: Chest, Arms
Bench Press 5x5
3 Bicep exercises (3 sets each)
3 Tricep exercises (3 sets each)
20 min. cardio intervals
FRIDAY: Legs, Shoulders
Squat 5x5
2-3 isolation leg exercises (3 sets each)
4 dumbbell shoulder exercises (3 sets each)
20 min. cardio intervals
I am trying to get stronger on bench and squats and I want to at least maintain my muscle size, but I really want to shed about ten pounds of fat, so this is not a bulking cycle. From seeing the video of my concert, my tux looked like it was going to split at the seams, which is great, but I really want to look more like Timberwolf than the hulk. :)
Lane
PS: I know you guys have seen this picture before, but I still look almost exactly like this, but maybe a bit smaller around the waist and a little better leg size do to the squats. I will submit a new picture once I see some more distinct changes.