DoubleDbol’s BodyBlog

This is a sample workout for beginners.  Remember that I don’t want to see any of you get injured so don’t hesitate to send me a message if you have questions.  I recommend that a beginner start out with a personal trainer but I know not all can afford it, so here is a sample.  Every workout should start off with a warm-up.  I included this on Day 1 but all lifting days need to be preceeded with a warm-up.

 Day 1 (Legs)

Warm-Up for 15 minutes getting your heart rate up to

((220-age) x .6)

Leg Extensions- 2 sets of 15 reps

Leg Curls- 2 sets of 15 reps

Dumbbell Walking Lunges 2 sets of 15 reps (each leg)

Smith Machine Squat- 2 Sets of 15 Reps

Standing Calf Raise- 3 Sets of 15 Reps 

Day 2

Cardio- Cardio can be done different ways

Suggestions include:

Endomorph- Walk on incline, to avoid knee joint pain.

                   Interval Training for fat loss

Mesomorph- Interval Training to keep excess fat off

Ectomorph- Very light cardio, Keep it at a minimum

Day 3 (Chest, Triceps, Shoulders)

Machine Bench Press- 2 Sets of 15 Reps

Incline Dumbbell Bench- 2 Sets of 15 Reps

Flat Flyes- 2 Sets of 15 Reps

Dumbbell Front Raise-2 Sets of 15 Reps

Dumbbell Side Laterals-2 Sets of 15 Reps

Reverse Machine Flye- 2 Sets of 15 Reps

One Arm Overhead Extension- 2 Sets of 15 Reps (each arm)

Tricep Pressdown- 2 Sets of 15 Reps 

Day 4 (Cardio)

Repeat Day 2

Day 5 (Back, Biceps, Traps)

Wide Grip Pulldown- 2 Sets of 15 Reps

Seated Row- 2 Sets of 15 Reps

Hyperextension- 2 Sets of 15 Reps

Seated Dumbbell Alternating Curl- 2 Sets of 15 Reps (each arm)

Machine Preacher Curl- 2 Sets of 15 Reps

Dumbbell Shrug- 3 Sets of 15 reps

This is a sample routine, keep changing it up and keep your body guessing.  Send me a message if you have any further questions.

This is my current diet.  I’ve been getting alot of questions on diet here lately, in particular how many carbs, protein, and fat I take in.  Before you read any further let me just say that I am not going to recommend or say that this is the way to do it, I’m not a nutritionist or dietician just a personal trainer.  When I first started out as a personal trainer I was told that trying to burn fat and build muscle was conflicting.  I don’t really know if I believe that in some cases.  In my case I don’t believe it.  I think it is based on diet and how much work and pain you put into it in the gym.  During a mass phase I will take in a lot more calories than this, mainly due to less "healthy" food.  This is my sample diet right now.  My first two morning meals are always the same, but the rest is, like I said, a sample diet.  Also I don’t really give my meals "tags" such as breakfast, lunch, or dinner.  I don’t really declare a certain time that I should eat either such as: Lunch is at 12:00pm.  Bottom line is you should eat every 2-3 hours if you want to lean out.  They will be refered to as Meal 1, Meal 2, and so on.

Upon Waking-Up (Meal 1)

Coffee and banna and Oatmeal.

45 Minutes later (Meal 2)

The Doubledbol and Juice32 Shake constisting of:

Half of a large carton of egg beaters

1 Cup of Oatmeal

1 Cup of Apple Juice

1 whole Banana

This all mixed together in a blender and is a great tasting fruit shake.  It was created by my old workout buddy from Cincy.  Check him out on bodyspace, Juice32.  If you try it let me know what you think.

2 Hours Later (Meal 3)

2 Cans of Tuna in Oil

1/2 cup of brown rice

2 Hours Later (Meal 4)

12 Oz of Steak or Chicken

Large Sweet Potatoe

8 oz V8

2 Hours Later (Meal 5)

Nitro Tech or Sytha-6 Shake

2 Scoops of Waximaize

Pre-Workout

Labrada Super-Charge

Post-Workout (Meal 6)

Gatorade

Nitro Tech or Syntha-6 Shake

1 Hour Later (Meal 7) Fibrous Carbs Only until next morning

12 Oz of Steak of Chicken

1 Cup of Green Vegatables

Before Bed (Meal 8 )

1 Cup of low-fat Cottage Cheese

I also drink about 1 gallon of water a day.  This type of diet allows me to lean up as well as build muscle.  Some say it’s not possible, but I really could care less what ACE has to say about it.  This is what works for me.