Evolution

I woke up this morning ready to hit the gym, only to look out the window and see 2 feet plus of snow on the ground and freezing rain coming down, Not a pretty sight!! I know this sounds like an excuse right of the hop, but… well it kinda is..but a semi-valid one…being x-mas eve the bus is only running every hour so i would of had to walk home. In freezing rain?!?! Nope, not gonna happen!!  so I decided to swap today’s arm day for Friday’s whole body routine, and do a full body circuit sorta thing at home. I dug out one of my old ass adjustable db’s took out the "handgrip" and stuck 50lbs. in the middle. like a 1′ barbell, with all the weigth in the middle ( –IIIII– lol, thats supposed to be a diagram.) I know my circuit isn’t quite as good(muscle wise) as hitting the gym but it’s better than nothing!!

Cleansx12 ,pushupsx20, bent row x 25, calf raise x 20, burpees x 12, 90sec rest, sumo squat x 15, curls x 10, overhead extens. x 12, jog on the spot 2-3 mins., 75 crunches, 2-3 min rest

I did this set three times with only the rest noted. it got me breathing pretty damn hard for sure!!I also decided today I will never do a burpee again for the rest of my life, I thought I was going to have a heart attack!! Oh, and I got about 15-20 mins of  full body work while digging my girlfriend’s car out before work, In the freezing rain!!!

I like christmas(gifts ) but HATE the snow/cold/frezzing rain!!!

so there it is, my x-mas eve day rant!

have a good christmas everyone!!  

-Jex

After today’s workout I decided to make another alteration to my 5 week schedule. I left the gym in quite a bit of pain from my left shoulder and elbow burning pretty bad, not in a good way either! so decided I’ll either continue the change up week(see last blog) for an extra week and see how I’m feeling, or go lighter on the last 2 weeks,after the change up week, of the program, focusing on a slow rep/power pause, higher rep routine, using mostly the same exercises in maybe a 4-4-2 count(?). I’m kind of leaning to the lighter rep routine as I’ve been bulking and using heavier weights for about four straight months now. I think my body is about sick of training this way, and needs a change up.  

I have legs,chest, and back left to do this week, but will probably skip chest day to let my shoulder rest.

As a side note I’ll probably start cutting back calories a little those last two weeks, getting ready to start cutting again, I have alot of fat to get rid of. 

-Jex

It’s been about 3 weeks  so I figured I’d write an update on here…I’m now on break from school (from Dec5- Jan 12) and so have more time to focus on training & getting some quality rest!! I’m a week into the routine I’ll be following over the 5 week period and It’s feeling pretty good so far. I’m doing a mix of semi-high volume with semi-heavy weights and am feeling pretty…swole…for a lack of better words…so far.    I have been feeling pretty drained after training and sore in my joints (left elbow’s killing me) so I’ve add a lighter change-up in week three to ensure no overtraining or overall burnout. The routine is from some old (2004-5) AnimalPak stuff on BB.com. I’m basically doing one part per day in this order: Arms, Legs, Delts, Back, and Chest I throw one light 3 set excercise for Bi’s on back day, and another for tri’s on chest day, again these are pretty light just for an extra pump before my two day rest. I’ve re-started doing cardio (which I never should have stopped) on each day(except legs), doing about 250 cals on the elliptical I’ll continue upping the cals per day as I move closer to wanting to cut again.

The change up routine I’ll do is another old routine I found on BB.com for "Arm specialization" I did this routine for the two weeks before starting into my current program and saw decent results. I wouldn’t do this routine long as it’d almost guarantee overtraining!! It’s a mon-wed-fri routine of whole body(light arms)- Heavy Arms- Whole Body (light arms). I’ll do light cardio on training days and higher cardio and Abs on Tues. & Thurs.

As far as supps:I’m still taking protein(of course) and creatine (for another week or so), and just added a GNC Multivitamin,Zinc, and tribulus to help me out. I want to try an N.O. product but can’t force myself to waste anymore Cash money…especially with x-mas coming soon…No one will get me supps for x-mas….but thats another rant 

-Jex