PhatKat’s BodyBlog

Workout Schedule: April 28th - June 8th

6 days a week!!!!

Days 1 (Monday), 3 (Wed.) & 5 (Friday): Upper Body: Light (Day 3) & Heavy Days (Day 1 & 5)

Days 2 (Tues), 4 (Thurs) & 6 (Saturday): Lower Body: 300 workout all three days

Day 1 & 5: Heavy

Shoulders (1 ex. for middle delts, military press; 1 ex. for rear delts, bentover raises)
Arms (1 bicep, 1 tricep, cable curls and extensions)
Chest 2 exercises (basics: bench and dumbell press)
Back 2 exercises (basics: pull ups & pull downs)

Day 3 (all free weights, Light)

Lateral raises
YTI
Seated Curls & Bench Dips
Flys & 1 arm rows
Crunches & Leg lifts

Day 2, 4 & 6 (400 reps leg)

Squats & Standing Calf Raises
Extensions & Curls
Step ups & Donkey Calf Raises
Inner & Outer Thighs

Workout for October(Focus: not to overwork delts, work legs harder)

</dir></dir>

Monday - Arms (Warm-up = close grip pull ups, 4 bicep exercises, Warm-up = Dips, 4 tricep exercises 15mins eliptical and 30 mins of sprinting on an indoor track)

Tuesday - Glutes and Calves (Lunges, Standing Hack Squats, Hack Squat Machine, Butt Blaster Machine, Standing calf raises, seated calf raises, bent over calf raises) 15 mins on eliptical machine & 30 on track doing sprints

Wednesday - OFF

Thursday - Hams, Rear Delts, Back (4 exercises each plus wide grip pull ups) 15 mins on eliptical & 30 mins on Track

Friday - OFF

Saturday - Inner & Outer Thighs, Abs, Glutes (Adductor and abductor Machines, 4 ab exercises, Reverse leg lift machine, Good mornings, step ups, iso lateral glute machine) 15 mins on eliptical & 30 mins on track doing sprints

Sunday - Quads, Delts and Chest (4 exercises each) 15 mins on eliptical and 30 mins on track doing sprints

After weeks of visiting gyms in my area, I have finally found a new gym. I love it…every machine you can think of and lots of them : ) I am sooo happy!!!!

I just realized I forgot to post my bicep workout on my summer workout plan. If anyone cares I am going to blast my guns this summer : ) by doing this;

1) close grip pull ups 6 reps 4 sets

2) Dumbell Curls 35lbs 5 reps 4 sets

3) Preacher Curl (machine 85lbs) (bench 60 lbs) 4 x 4

4) Reverse Barbell Curl 45 - 50 lbs 5 reps 4 sets

5) Seated Incline Dumbbell Curls 30lbs 4 x 4

Diet Planning for July & August (getting rid of some fat!)
 
I start planning a diet usually with my weight (155lbs) then I calculate my body fat % (I would like to be somewhere in the range of 12-15% by the end of summer). Right now I am at around 17.5 – 18%.

 
So…Roughly I want to be 150lbs at the most at 12-15% body fat.

 
According to my building a custom diet steps, if I want to burn fat I should consume about 33 calories per kg of body weight (this is guide estimates high based more on sport nutrition philosophy!). At 150lbs I would be approximately 68 kg.

33 x 68 =  2244 calories per day!!!!!!!!!!

 
(I will use this as my upper limit for carb cycling, if I was cutting I would be consuming around 1972 calories per day (according to this guide), I will use this as my low carb day limit)

 
2.2 g of protein per kg; 2.2 x 68kg = 150g of protein per day = 600 calories of protein per day (4 calories per gram).

2g of carbs per kg of body weight per day; 2 x 68kg = 136 g of protein per day = 544 calories from carbs per day (4 calories per gram).

 
Sooo…already I have my protein & carbs calculated which make up 1144 calories per day.

 
If I wanted to shoot for no more than 20% of my diet coming from fat, at around 2000 calories I would be looking getting 400 calories per day  (fat = 9 calories per gram) So I am looking at consuming about 44 grams of fats per day.

 
Protein = 150 gms = 600 cal

Carbs = 136 gms = 544 cal

Fats = 44 gms = 400 cal

 
So now I am at 1544 calories per day with all my macronutrients in place. This will be my absolute lower limit of calories to consume per day.

 
So when eating this summer I can gage my calories based on these estimates and calculations. 1544 calories, 1972 calories, 2244 calories.

 
As with any diet if you are still gaining weight, then cut your calories by 100 for a week (don’t do it too drastically) until you reach a point when you are losing no more than 1 – 1.5 pounds per week.

 
Also keep in mind that the calculations I use are very simplistic and basic, based on more of a sports orientation…calculations can be done that include basic caloric needs and then add calories according to activities done in your day. (the book “Nutrient Timing System” contains a step by step calculator that is more detailed than this)

 
This method iust to help you stay within a range to meet your goals…personal adjusting will always have to be done.

 
Anyway,  :  )

 
If I eat 6 meals per day and try to include protein in each on of those meals, I am looking at consuming at least 25 gms of protein at each meal.

 
At this point I can go onto FITDAY.com and plug in my goals for macronutrients and design a diet based on those calorie guidelines and goals.

Workout for July & August (Focus: Weak parts 2x per week; legs, glutes, & rear delts)

MONDAY – Legs (heavy) Rear Delts

TUESDAY - Chest

WEDNESDAY - Back

THURSDAY – Legs (light) with some Glutes

FRIDAY – Delts

SATURDAY – Abs & Calves

SUNDAY – Arms & Glutes

Legs (heavy)

<dir><dir>1) Stretch & Deep squat warm-up 50 lbs,15 reps

2) Smith Machine Squats 200lbs 5 sets, 6 reps

3) Leg extension Machine 235lbs 6-5-4-4 reps

4) Lying Leg Curl Machine 80-85-90-95lbs, 8-6-6-4 reps

5) Inner thigh Machine 300lbs 4 sets, 6 reps

6) Outer thigh Machine 235lbs, 4 sets, 6 reps

7) Bentover lateral raises, 15-20lbs, 4 sets, 6-8 reps

8) Reverse Pec Deck, machine, 115lbs, 4 sets, 6 reps

9) Cable rotator cuff (rear delts) 7.5lbs, 4 sets, 6 reps

</dir></dir>              10) 45 mins of cardio

Chest

<dir><dir>1) Doorway stretch and Bench press 50lbs 1 set, 10-12 reps (warm-up)

2) Smith Machine Bench Press 100lbs, 4 sets, 4 reps

3) Dumbbell Press, 100lbs, 4 sets, 4 - 6 (2 forced spotted) reps

4) Dumbbell Pullover, 65lbs, 4 sets, 6-4-4-4 reps

5) Incline Fly, 70lbs, 4 sets, 4-6 reps

6) 45 mins cardio

</dir></dir>Back

<dir><dir>1) Wide Grip Pull ups 6-5-4-4 reps

2) Wide grip pull Downs, 140 lbs, 4 sets, 4 reps

3) 1 arm rows, 65lbs, 4 sets, 6 reps

4) Bent over rows 115lbs, 4 sets, 6 reps

5) Straight Arm cable press down 50 lbs, 4 sets, 6 reps

6) 45 mins of crdio

</dir></dir>Legs & Glutes (light)

<dir><dir>1) Reverse leg lifts off a hyperextension platform 15lbs, 4 sets, 10

2) Stationary lunges 90lbs, 4 sets of 12

3) Step ups 60 lbs, 4 sets of 10

4) Dead lifts 135lbs, 4 sets of 6

5) Good mornings 95lbs, 4 sets, 8-10 reps

6) Cable kick backs 25lbs, 4 sets, 12 reps (I am joining a gym with a butt blaster machine!!!!)

</dir></dir>Delts

<dir><dir>1) Smith machine shoulder press 50lbs, 4 sets, 4-6 reps

2) Dumbbell shoulder press 80 lbs, 4 sets, 4 reps

3) Lateral raises, 30-40lbs, 4 sets, 6 reps

4) Upright rows, 65lbs, 4 sets, 6 reps

5) Reverse Pec Deck, 115lbs, 4 sets, 6 reps

6) Cable for Rotator cuff (rear delt), 7.5lbs, 4 sets, 6 reps

7) 45 mins of cardio

</dir></dir>Abs & Calves

<dir><dir>1) Decline sit ups, 25lbs, 4 sets, 10 reps

2) Ab Machine, 130lbs, 4 sets, 6 reps

3) Cable side bends, 75lbs, 4 sets, 10 reps

4) Woodchop (cable) 35lbs, 4 sets, 10-12 reps

5) Leg lifts with a hip thrust, 4 sets, 15 reps

6) Smith Machine standing calf raises, 235lbs, 4 sets, 8-10 reps

7) Seat calf raises, 280lbs, 4 sets, 8 reps

8) Calf press machine, 310lbs, 4 sets, 6 reps

9) 45 mins of cardio

</dir></dir>Arms & Glutes

<dir><dir>1) Tricep cable extensions, 50lbs, 4 sets, 6 reps

2) Tricep Barbell Press, 90lbs, 4 sets, 6 reps

3) Press Downs, 50lbs, 4 sets, 6 reps

4) Cable Kick Back (reverse grip) 15lbs, 4 sets, 6 reps

5) Reverse hyperextensions (leg lifts) 4 sets, 12 reps

6) Donkey Kicks (cable) 20lbs, 4 sets, 8 reps

7) Rear cable kicks 20lbs, 4 sets, 8-10 reps

8) 45 mins cardio

</dir></dir>