SexyChic’s BodyBlog

Saw this w/o in a post…http://forum.bodybuilding.com/showthread.php?t=2983921

And I think I will try it Sounds like a good plan imo. Gonna tweak it to suit me but you get the idea.

Sunday: Upper Power

-5×5 or 3×5 for all lifts(5×5 on bulk cause recovery is better, 3×5 on cut)

-Barbell Bench Press

-Barbell Rows

-Military Press

-Barbell Shrugs

Monday: Lower Power

-5×5 or 3×5 for all lifts(5×5 on bulk cause recovery is better, 3×5 on cut)

-Squat (ATG)

-Stiff Leg Deadlift, Or Romanian DL

-6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days

Tues: Off (I usually do some cardio)

Wednesday: Hypertrophy Chest/Arms

(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-DB Incline Bech 3×8-12

-Barbell Close Grip Bench 3×8-12

-DB Flat Bench 2×8-12

-Preacher Curls 3×8-12 super setted with

-Standing French Press 3×8-12

-Push Downs 3×8-12 super setted with

-DB Hammer Curls

-Cable Crossovers 3×8-12

-Machine Curl 3×8-12 supersetted with

-Machine Dips 3×8-12

Thursday: Hypertrophy Shoulders/Back/Traps

(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-DB Shoulder Press 3×8-12 super setted with

-DB Front Raise 3×8-12

-DB One Arm Row 3×8-12 super setted with

-DB Arnold Press 3×8-12

-Lat Pull Down (Wide Grip) 2×8-12 super setted with

-DB Shrugs 2×10-15

-Lat Pull Down (Close grip, palms facing in) 2×8-12 super setted with

-DB Upright Row 2×10-15

-T Bar Row 2×8-12 (Usually to tired/dead to do this last exercise, but some times i do it)

Friday: Hypertrophy Legs/Calves

(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-Hack Squat 5×8-12 super setted with

-Standing Calf 5×10-15

-Leg Extensions 5×10-15 supper setted with

-Sitting Leg Curls 5×10-15 supper setted with

-Sitting Calf Raise 4×8-12

Saturday: Off (cardio if you want)

I did 15 mins of HIIT cardio today and plan on hitting up legs on Thursday.

Today is arm/shoulder/back/chest day and I haven’t been to the gym in what feels like forever b/c my sleeping schedule has been CrAzY the past few days! I don’t like working out while I am on a sleep deficit….just doesn’t feel right.

I’m officially on spring break, and no I am not running off to Cancun or anywhere to party b/c I really need this time to relax and get myself amped up to finish off the semester on a good note (I didn’t have a good start in some of my classes due to distractions).

For the past for nights, I cant get the forum to load

Today I had to take it easy b/c I only got 4 hours of sleep last night and I didn’t want to overexert myself.

I’m loving my new 100% whey (double rich chocolate)! It satisfies my chocolate cravings big time

Spring break is next week and I can’t wait!!!!! Mmmmm sleeping in…how delightful <3

Today I went to Red lobster and yesterday I went to Chili’s… Eating out is bad I know but I had to go via request from my s/o! It was a really nice date lol….

Mmmm for dessert I had the chocolate wave…….<3 chocolate
So since I was kinda bad today with my dinner, I did 20 mins of cardio in the gym.

Ok….Never working calves and inner thighs the day before my squats & deadlifts routine ever again!!!

My legs were a lot more sore than I thought and I wasn’t able to lift near as heavy as I usually do….Kinda frustrating having to put the weight down 10 pounds or so.

Other than that, I still was able to finish my sets and my legs should be sore tmw, because I made sure to push them hard.

Today I started a new split…..

I did calves and abs and I also threw in some inner and outer thighs.

Tmw I’m going to do the other half to my leg w/o, which is squats, deadlifts, lunges and various machines that target those areas.

Hopefully doing calves today doesn’t affect my w/o tmw. I don’t think it should b/c my calves don’t ever really get sore like my quads or glutes.

Today was a rest day (my arms are super sore from yesterday)! And tmw I’m doing 15 mins of HIIT…Ya I have picked up the cardio from my usual running up the stairs b/c it’s getting warm here fast and you know what that means!!! No more big winter clothes to hide behind j/k lol

Anyway, I gotta wake up at 6:30 am tmw….The reason is really good but I haven’t gotten up that early in forever! Tmw is going to be a looooooooong day.

**Edit** ~02/27/08~ Ya so I never made it to the gym b/c I have to study for my biology test tmw I’ll go tmw to do cardio though!

Arm day is officially today! Gonna definitely need some NOexplode before my work out….I am passing out and it’s only 6:40! I got 6 hours of sleep though so my eyes feel like this ><

Gonna sleep like a baby tonight….ZZZZzzzzzz