Aarock_32’s BodyBlog

When I decided to start this challenge at the beginning of the week I knew that I had to change up my workout. The last eight weeks I have been doing 3×12 on a three workouts a week. The 3×12 has been working for me very well and I have decided to stick with it for a while longer. I have decided to go with a 4 day split for this phase, and I will use this workout for at least six week then re-evaluate my workouts.

The w/o body groups will be perormed as follows:

Day 1 Hams/Shoulders

Day 2 Quads/Tri

Day 3 Chest/Bi

Day 4 Back/Lats/Traps

for each day I will perform two super sets, each set with one exercise per body part, and at the end do a body weight movement for one of the body parts(i.e. pushups, pullups, ect.). I want the rest to be minimal and the intensity to be off the chart. It should not take long, but I am going for quality over quantity. I will be updating how everything is going in future blog posts.

Next week will start my newest challenge to my self. I will go on a journey to get to an estimated 10% body fat or below. I have had this goal in the past, but have never put my nose to the grind stone and completed the challenge. I have been able to get low, but I have never busted through that wall. I’m the type of person that will gain very easy, but it does not come off easy at all. This challenge will be done over a period of 4 months. In this blog I will be tracking my progress so that I can look back and see how I was able to achive my goal.

I will be working twards my goal by doing the following. Each friday will be a weigh in day in the morning when I get up and after I have emptied my bladder. I will take my body fat messurments every other friday starting this friday 11/13/09 with an Omiron Impedence Body Fat analyzer. Body messurments will be taken every four weeks starting on 11/13/09. Progress pictures will be taken every friday all relaxed: front, left, back, right. I will explain my workouts in their own post to follow. I will also post my nutriton in its own post to follow. Let the journey begin!

Body stats:

Wt. 202.6,  BF% 13.4%, Lean 175.5

These workouts this week have been very hard. I have been trying to incresse every exercise as much as possible. I am killing it in the gym and it is deffenitly showing. I had a guy tell me this morning how crazy it was that I was Super setting Heavy deep squats with bench. All I could say was thanks and that I loved putting the two together. I have been having proplems with energy for these hadcore w/o’s so I ordered some Jacked to help combat that. Diet is still on track and going good. I still have not got any feed back on what body part to hit for four weeks after I finish next week, but I’m leaning to either bi’s or chest. Next week is my last week on this HST cycle and I’m sure it will be another a** kicking week. Till next week…

-Aaron

I have decided were I will go after I finish my HST, but I can not decide which body part. I am in week 7 of an 8 week HST and have loved the progress and workout. My next move will be to go directly into a body part specific training regiment after my 8th week. The only problem I am finding is what body part I want to do. I have narrowed it down to Bi’s, Tri’s, Chest or shoulders. I plan on hitting the focus body part 3 x’s a week with 3 exercises and three sets. Each day will have a different focus. Every other body part will be hit once a week so that it doesn’t fall behind. Give me a hand and tell me which body part I should train.

Body stats:

Wt. 204.4 BF% 13.7 Lean 176.4 lbs

The workouts were super tough this week. Two more weeks in the HST left. I plan on staying at my 5rm and incressing it for the next two weeks. I am realy excited to see what my 1rm will be when i’m done with the plan. There is not alot to say about food. I think that I have got in the grove with the food and it is a non issue with me right now. TBT is comming along nicely. At the end of week 8 I will post some pics and body measurments. Till next week…

Aaron

Body stats

Wt. 202.8  BF% 14.5% Lean mass 173.4

There is not much to talk about this week. Every thing is going well and the numbers are showing the same. I realy belive that I have found a plan that is working for me. I am comming to the end of my eight weeks very fast and have started to look tward the next section of my TBT. I am starting to kick around the idea of doing body part training. I think i may do 4 weeks on each body part. I have also started to think about my diet post HST, but I have no decisions on that as of now. Week six is on and this week I will get to my 5rm work out on friday and I am feaking pumped about it. I love throwing big weight around (big for me). Till next time..

-Aaron

Body Stats

Wt. 204, BF% 14.8%, Lean 173.8

It was a good week. Today was 2×10rm day on my HST w/o. The work out felt great and I feel that it is doing what it is suppose to do. My eating was not the greatest last weekend, but it was not as bad as it could have been. Weight was down a little today from last friday and body fat was down .5%. This week starts my 3×5. I am going to keep pushing im half the way done with the eight weeks. Til next time…

-Aaron

Body Stats:

Wt. 204.2, BF% 15.3%, Lean 173

There was not alot going on this week other some good hard work along with some strickt clean eating. Every thing is going to plan and I am very pleased to see it. I am still getting familiar with my new gym. There is so much equipment it is intimidating. The w/o’s have been realy good. I have found every peice of equipment that  I need. There is not much else to say, the week has been pretty uneventfull. Week 4 work outs should be some killers. I will be at 10RM on friday for 2 sets, this should be fun. Till next week…

Aaron

Body Stats:

Weight: 205.4, BF% 15.7, Lean ~173

This week was a very trying week with my diet. I had alot of time in the past week were I couldn’t stay in my normal routine and found that it is hard to get the food in when that is happening. I need to realy concentrate on getting my supps in at the right time. I had forgot them multiple times this week. Diet the next couple of days will be tough due to all this easter junk around my house. I am holding out great so far but it has only been a couple of hours. My goal is to take it day by day and stay away from the junk.

The workouts have been great. HST was kicked up a notch this week. Today was 15RM day. I was very surprised to see that it was not as difficult as I thought it would be. It makes me feel like I am doing some growing. HST week three starts Monday. The next two weeks is 2 sets of 10. I am really interested to see how it will go. Till next week…

-Aaron

Body stats:

Wt. 206.4 lbs, BF 16.5%, Lean ~172

This was a great first week. It doesn’t show in the scale or the fat, but it was a solid start to a program. At first on monday I was a little concerned with the HST wo, but after today I am happy with it. I just seemed to be a little easy on monday, but with the constant incressing weight it has gotten a little more physicaly demanding. Next week i will still be on 1×15 and friday will be 15 rep max day.

The diet is going good for right now. I am eating what seems like alot. The hard part is getting all that protien in my body every day (300g). I am getting the job done but it is tough. Not much more to say about this due to the fact that I have only been on the diet for 4 full days. I should know more about the diet next week. On another not about diet, right now I am loving my sup stack. I will be able to tell more about that next week though. Till next week…

-Aaron