Over the past 4 years I have really enjoyed bodybuilding. I have enjoyed the working out, the nutrition behind it, and the results. Over the past couple years I have lost motivation. I have kept working out but I find myself only going through the motions. I find it hard to stay motivated now that I am not playing any form of serious sports. I now have a nice gut thanks to laziness, eating, and drinking. It wasn't till a few days ago that I found motivation through a minor injury. I managed to pull a muscle in my back while watching TV on the couch lol. As I limped around the house looking like an old man I realized how pathetic my injury was. It's time to get myself back in great shape. The old me was never hurt, especially not from watching TV.
My goals are to: Increase strength and muscle size, reduce body fat, gain flexibility, and strengthen my core.
I will be using WS4SB Part 3 as my workout. Westside Training has always worked my body very hard and it fits my life's schedule very well. This time I made it my duty to do as many foreign exercises to my body as possible. My workouts will also include an elliptical warm-up before the workout and some static stretching after the workout. Upper body days will include some lower back exercises given to me by my physical therapist.
MONDAY – Max-Effort Upper Body:
-Incline barbell bench press (work up to a max set of 3-5 reps)
-Flat DB bench press (2 sets of max reps)
-Seated cable rows w/ Band pull-aparts (3-4 supersets of 8-12 reps)
-Barbell shrugs (3 – 4 sets of 8-15 reps)
-Barbell curls (3-4 sets of 8-15 reps)
-Triceps rope pull down (3-4 sets of 8-15 reps)
-20 minutes on elliptical
I personally added the triceps pull down to Monday's. If I feel like I am starting to over work myself I will drop them.
TUESDAY – Dynamic-Effort Lower Body
- Vertical jumps (5-8 sets of 1-3 jumps)
- Barbell reverse lunge w/ knee lift (2-3 sets of 8-10 reps)
- 45-degree hyper extensions (3 sets of 8-12 reps)
- Weighted Swiss ball crunches (4 sets of 10-15 reps)
- 45 minutes on elliptical
WEDNESDAY - Cardio
- Run 1 mile
Typically this is a day off if you follow the workout program. However with my school schedule it works best if I do some cardio on Wednesday and take the weekend off.
THURSDAY – Repetition Upper Body
-Push-up variations (3 sets of max reps)
-Lat pulldowns w/ Seated DB “power cleans” (3-4 supersets of 8-12 reps)
-DB military press (4 sets of 8-12 reps)
-DB shrugs (8-10 reps) w/ BB triceps skull crushers (10-15 reps)
-DB curls (4 sets of 8-12 reps)
-20 mins on elliptical
I personally added the DB curls down to Thursday's. If I feel like I am starting to over work myself I will drop them.
FRIDAY – Max-Effort Lower Body
-Rack pulls (max set of 3-5 reps)
-Leg Press (3 sets of 6-12 reps)
-Hamstring Curls (3 sets of 8-12 reps)
-Calf Raises (4 sets of 10-15 reps)
-Ground-based, high-rep abdominal circuit
-20 mins on elliptical
I know what your thinking.....Yes, I changed this day completely. This is because I no longer am going to squat. (I KNOW I KNOW! I AM BREAKING THE BB.COM LAW!) This is because it hurts my knees and lower back. At this point I feel that the risks are out weighing the benefits. Guess we will see what happens with my lower body strength.
SATURDAY AND SUNDAY - Rest
So there is the workout. There is a lot of cardio which I feel is necessary for removing my gut. I plan on doing these exercises for 8 weeks then switching them up with others from WS4SB.
As we all know this is such a major part of reaching your goals. The principals of my diet will be low fat and high protein. I will eat most of my fats in the morning for breakfast, doing so really helps me curb my appetite. I will try to go low carb for dinner anytime it is possible. It can be hard being a broke college student while trying to eat as healthy as possible. I love natural and organic foods and will buy them whenever my budget allows (I highly recommend the film Food Inc. to everyone who appreciates good food). Also I will be drinking a ton of water daily. I am going to aim for a gallon a day.
Pre-workout: Green Tea Extract and Vitamin B 12
I am pretty much over all other pre-workout supplements. I have tried them all from NO Xplode to Animal Pump. I think they are all garbage and the same results can be achieved much cheaper and safer.
Post Workout: Dymatize Elite Gourmet Protein
I will probably only take one shake per day following a workout. I chose this protein based on price and reviews.
Vitamins: Multi-Vitamin, Fish Oil, Glucosamine & Chondroitin
I am currently a 24 year old college student in a small town. In other words there isn't much to do besides party. I will try not to drink more than once a week and this should be possible. When I do get wasted I will try to drink lot's of water before bed as well as take some ZMA to try and get my testosterone levels back up.
So yeah I think that covers it I will post my daily workouts on here and keep everyone posted. I plan on starting this coming Monday! Comments good or bad are welcomed and appreciated!!!!