I sit and think….why did the iron draw me? Why did after all these years of just working out for the sake of it I chose THIS year to make it the year of a gym rat?
Honestly, I am not exactly a gym rat. It is just a new focus with it. I saw the results come but not at the pace I wanted them to come.
My research led me to AnimalPak.com, Bodybuilding.com, and T-Nation. From there, I’ve been rotating workouts, mixing up a lot of the research to see what works for my body.
Diet
This is the difficult one for me, because I had to shift from eating everything in sight to eating right. True enough, I am not the world’s perfect eater, but I do try to keep it clean. I rather grill than fry, egg whites instead of the yolk, etc. I run through eggs like a knife through butter and I do spend more time cooking. (The lady is definitely happy about this one!!)
Workout
This is what I am doing for the next 7 weeks.
SUNDAY
Warm-up
Heavy Bench
Ӣ 6 reps (75%)
Ӣ 5 reps (78%)
Ӣ 4 reps (82%)
Ӣ 3 reps (85%)
Ӣ 2 reps (88%)
Ӣ 1 rep (91%)
Ӣ Final end rep (around 90%)
Note: Percentages are of my 255lb bench max.
Triceps
Ӣ Close Grip Bench: 3 x 3 (75%)
Ӣ Skull Crushers (Light): 3 sets x 8 reps
Ӣ Dumbbell Kickbacks: 3 sets x 8 reps
Ӣ Pushdowns: 3 sets x 8 reps
Abs
Ӣ Crunches: 3 sets 25 reps
Ӣ Cable Crunches: 3 sets 25 reps
MONDAY
Warm-Up
Back
Ӣ Pull-Ups: 4 sets x 10 reps
Ӣ T-Bar: 3 sets x 8 reps
Ӣ Dumbbell Rows: 3 sets x 8 reps
Ӣ Front Pulldowns: 3 sets x 8 reps
Biceps
Ӣ Hammer Curls: 3 sets x 8 reps
Ӣ Preacher Curls: 3 sets x 8 reps
Ӣ Straight Bar Curls: 3 sets x 8 reps
Ӣ Seated Curls: 3 sets x 8 reps
Abs
Ӣ Crunches: 3 sets 25 reps
Ӣ Cable Crunches: 3 sets 25 reps
TUESDAY
Day off
WEDNESDAY
Warm-Up
Shoulders
Ӣ Barbell Shoulder Press: 3 sets x 8 reps
Ӣ Dumbbell Shrugs: 3 sets x 6 reps
Ӣ Incline Press: 3 sets x 6 reps
Ӣ Front Delt Raises: 3 sets x 8 reps
Ӣ Shoulder Flyes: 3 sets x 8 reps
Triceps
Ӣ Single Arm Skull Crushers (Heavy): 3 sets x 6 reps
Ӣ Barbell Skull Crushers: 3 sets x 6 reps
Ӣ Single arm Pushdowns: 3 sets x 8 reps
Abs
Ӣ Crunches: 3 sets 25 reps
Ӣ Cable Crunches: 3 sets 25 reps
THURSDAY
Warm-Up
Legs
Ӣ Squat: 3 sets x 8 reps
Ӣ Leg press: 3 sets x 8 reps
Ӣ Hack Squat: 3 sets x 8 reps
Ӣ Leg Extension: 3 sets x 8 reps
Ӣ Hamstrings: 3 sets x 8 reps
Ӣ Calves: 3 sets 15 reps
Abs
Ӣ Crunches: 3 sets 25 reps
Ӣ Cable Crunches: 3 sets 25 reps
FRIDAY
Day off
SATURDAY
Day off