MH3000’s BodyBlog

Well Im about 4 weeks into this LL workout program which is 22 weeks long. I felt like when I was in the gym that sometimes I was a chicken with my head cut off so I wanted to sit down and focun in on a new routine…thats when I came across this workout. Here I have listed pretty much the whole program and im interested in getting to know what people think of it and if its worth me going futher off into it:

LL COOL J PLATINUM WORKOUT

BRONZE

Week 1-3 Machine/Free Weight Circuit Training: 5-10 min cardio warm up followed by Full Body Circuit Training: Legs, Back, Abs, Chest, Tricep, Bicep, Shoulders: 3 sets of 15: Complete 2-3 Circuits per workout: After circuits do 10 min cardio: Workout every other day

Week 4-5 Split System Training: 5-10 min cardio: 2 excercises per body part

Monday/Thursday: Complete upper body and abs

Tuesday/Friday: Complete lower body and abs

3 Sets of 8-12: After workout do 15-20 min of cardio

SILVER

Week 6-7 Strength Phase pt#1: 3 sets of 5-7 with Hevy Weight: 2-3 exercises per body part

Monday: Chest, Arms, Abs: Followed By 15 min of HIIT cardio

Tues: Legs

Wends: 30 min cardio

Thurs: Shoulders/ AB Circuit – 3 sets of 15/ Tricep Circuit – 3 sets of 15 Dips, Pulldowns, Skull Crusher

Friday: Back, Pullups - 3 sets of 15 untill fail: HIIT cardio 15-20 min

Sat-Sun: Active Rest

Week 8-9 Strength Phase pt#2

Monday: Chest 3 sets of 5, Pushups till fail: HIIT cardio 20-30

Tues: Pullups 3 sets of 5-10, Back, Shoulders: Ab Circuit

Wends: Abs, 30-40 min cardio

Thurs: Arms, Tricep, Bicep, Abs: 4 exercises per body part

Friday: Legs: 20 min HIIT cardio

Sat/Sun: Active rest

WEEK 10: ACTIVE REST

GOLD

Week 11-14 Supersets: No Rest: 2-3 sets of 15-20 reps/or till fail: Back to Back workouts on diferent muscle groups: 3 exercises per body

Week 11 Supersets

Monday: Chest/Back, Shoulder/Abs: HIIT 30 min cardio

Tues: Legs

Wends: HIIT 20 min cardio

Thurs: Arms/Abs

Friday: 1 min jumprope, 30 sec pushups, and repeat for 20 min

Sat: Upper body: 5 sets of 10-15: 40 min cardio

Sun: Active Rest

Week 12 Supersets

Monday: Chest, Bicep, Abs: 30 min Cardio

Tues: Back, Tricep, Abs

Wends: Speedrun cardio for 15 min

Thurs: 1 min jumprope, 30 sec pushups, and repeat for 20 min

Friday: Shoulders, Abs: Incline walk tredmill for 30 min

Sat: Legs

Sun: Active Rest

Week 13 Supersets

Monday: Chest/Back, Shoulder/Abs: 30 min HIIT cardio

Tues: Pullups, Back/Shoulders: Ab circuit

Wends:Abs: 30-40 min cardio

Thurs: Arms, Tricep, Bicep, Abs

Friday: Legs, 20 min HIIT cardio

Sat: Upper body – 5 sets of 10-15: 20-40 min cardio

Sun: Active Rest

Week 14 Supersets

Monday: Chest, Bicep, Abs: 30 min Cardio

Tues: Back, Tricep, Abs

Wends: Speedrun cardio for 15 min

Thurs: 1 min jumprope, 30 sec pushups, and repeat for 20 min

Friday: Shoulders, Abs: Incline walk tredmill for 30 min

Sat: Legs

Sun: Active Rest

Week 15: Players Workout pg.182 or Active Rest

Week 16-18: Super Muscle Building: Only 1 exercise per body part: 3-4 sets of 20-24 reps

Week 16

Monday: Chest, Tricep, Back, Hamstrings

Tues: Quads, Shoulders, Bicep, Calves-50, Abs 4 sets of 60-70

Wends: 40 min HIIT cardio

Thurs: Active rest

Friday: 45 min run

Sat: Back, Chest, Tricep, Hamstrings

Sun: Abs, Quads, Calves-50, Bicep, Shoulders

Week 17

Monday: Active Rest

Tues: Run Uphill 150 yrds x4, sprint 440 x4, jog 440 x4

Wends – Power Day – 6 sets of 5 (Hevy Weight) 2 exercises per body: Chest, Tricep, Back, Hamstrings: Cardio 50 min

Thurs: Active Rest

Friday: Quads, Shoulders, Bicep, Calves-50, Abs 4 sets of 40

Sat/Sun: Active Rest       

Week 18

Monday: Chest, Tricep, Back, Hamstrings

Tues: Quads, Shoulders, Bicep, Calves-50, Abs 4 sets of 60-70

Wends: 40 min HIIT cardio

Thurs: Active rest

Friday: 45 min run

Sat: Back, Chest, Tricep, Hamstrings

Sun: Abs, Quads, Calves-50, Bicep, Shoulders

Week 19

Monday: Active Rest

Tues: Run Uphill 150 yrds x4, sprint 440 x4, jog 440 x4

Wends – Power Day – 6 sets of 5 (Hevy Weight) 2 exercises per body: Chest, Tricep, Back, Hamstrings: Cardio 50 min

Thurs: Active Rest

Friday: Quads, Shoulders, Bicep, Calves, Abs 4 sets of 40

Sat/Sun: Active Rest

PLATINUM

Week 20: Hardcore Phase Circuits: 3-4 exercises per body part: 2 sets of 10-12 reps

Monday: Chest/Bicep Circuit

Tues: Abs, 40 min cardio

Wends: Pullups 4 sets 15, Squats, Skull Crusher, Abs

Thurs: Active Rest

Friday: 440, 100yrd sprint, walk a lap, 30 sec pushups, 880 sprint, 440 jog, Rest 3 min, Repeat till fail or 40 min

Sat: Active Rest

Sun: Legs/Back, 30 min HIIT cardio

Week 21

Monday: Abs 4-5 sets of 40, 30 min cardio

Tue: Back/Tricep Circuit

Wends: Shoulder Circuit, Squats 4 sets of  20

Thurs: HIIT 30 min cardio, Abs 4 sets of 40

Friday: Active Rest

Sat: Legs/Bicep Superset till fail

Sun Monring: Chest/Back Circuts, 20 min jump rope

Sun Evening: Sprint 440 in 1:30, 1 min pushup, 1 min squats, jump rope 440, sprint 880, jog 440, sprint 100 yrds x5, sprint 880, jog 440, sprint 100 yrds x 5

Week 22: Acive Rest

….My quest to get the best body that I can by my Birthday is well under way at this point. Its January 8th, and I am about 2 months into it thus far. Although I have been hitting it really hard these last few months, I have also realized that April is right around the corner…Sigh…. Alnd even though I have been hitting the gym with a crazy focus, I feel that I am only making slow progress. I guess thats just because I look at myself everyday so with that said, for me the change feels very small. But I must be doing something right because everyone that I know that sees me now are shocked as to how big I have become…And I consider that a good thing lol…Normally around this time I start to slow down my work ethic to a stand still, however my disipline has inproved greatly and I have decided to see this through to the end. My Wife and my Daughter give me support all the time, and its a blessing to have them in my corner. Witht he suppoort of my friends and family along side with the bodybuilding.com community I’m sure I can gain new heights. 

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