Evolution

Summer’s sneaking up and I’ve completely been messing up gym time. I only made 3 of 4 trips last week and 1 of 4 this week!! In my defense it is the final week of school… 4 exams, three of them tomorrow… and I’ve been looking for a job. I have been getting in cardio on the home bike so I’m not doing Nothing but I’m not where I should be. I have more job stuff I have to get done thru saturday, but Sunday I"m back to the gym and Hittin it HARD!!! going to cut my sets down from volume to a heavier workload for a couple weeks, I’m thinking from 8-12 reps 5 sets to a 6-8, 3 sets scheme, maybe a fourth "pump" set for good measure, we’ll see…until then, its back to school!!!

Jex

Today I picked up a little exercise bike, to make sure I got my cardio in. I sometimes run out of time at the gym and end up cutting cardio short, so I got this bike, and am going to try to get in two sessions a day. I ll shoot for around 30 - 45 mins each session, one in the am and one early evening. I’m hoping if I can keep this up I’ll drop some excess BF..and keep my muscles the same size (or somehow bigger : ) ) by the beach season. My weight routine will stay as a 4 day split sun-wed. with a light cardio warmup. and I’ll keep cals around 2600-2900 in 5-6 meals. I want some reuslts!!!

 Jex

Since the last post on here, I’ve decided to mak a slight alteration to my routine. Each week I’m going to reverse the rouitne so week 1 i went days 1,2,3,4 and this week I’m going to go in the order of Days 4,3,2,1 then switch back again next week. I think this’ll keep my body guessing and keep me fom getting bored. I change my routine too often and want to stick to this for a while. I’m thinking four weeks like this and then I’ll just change the rep scheme for a couple weeks.

It’s been a while since posting in here so I figured I throw in a quick update of my routine… I’m on a four day split right now with number of sets in brackets:

day 1-shoulders(9)/light chest(4)/tris(9), day2- back(15)/bis(5), day 3- legs(15)/calves(5)/light shoulders(4), day 4- bis(5)/tris(10)/traps(5)

mosty exercises are done in sets of five, 2 heavy, 6-8 reps, 2 med., 8-12 reps, and one for pump 15+ reps I increase or decrease weight lifted based on how I’m feeling that day, trying for an increase every week. I’m also hitting 8 sets for abs each day: 2 sets upper, 2 sets lower, 2 sets mid, and 2 sets obliques. This has seemed to be working for me so far, alot better progress than I’ve had before. I’m doing 250-450 cals in cardio each workout, as well, as extra jogging on non-training days. I’ve been keeping calorie intake close to 500-550 per meal 5 meals per day, about 2800 cals total. I’m going to keep this training routine for at least four weeks, and then adjust nutrition, and cardio as needed….