Tommy’s BodyBlog

The last 3 days went pretty well. I ate clean (except for a few slices of pizza on my cheat day).

However, I decided to split my shoulder and chest/triceps day, as I’m tired when I get the the shoulder part and don’t feel I’m giving my 110%.

My actual split is 1.Back/Biceps, 2.HIIT, 3.Legs, 4.Steady State Cardio, 5. Chest/Shoulder/Triceps (I add rest days here and there when I need them, or when I can’t make it to the gym).

I’m going to change that for: 1.Back/Biceps, 2.HIIT, 3.Chest/Triceps, 4.SSC, 5. Legs, 6.SSC, 7.Shoulders.

Saturday was chest/shoulder/triceps training  :
Incline DB Press : 1 warmup set (12×35) then 4 work sets (8×60, 6×60, 8×50, 8×50)
Smith Incline press : 4 work sets (10×60), drop set on the last set (10×60+5×40+5×20)
Machine flies : 4 work sets (10×75,10×75,8×75+4×60,8×75+4×60)
Clean&Press : 1 warmup set (15×45) then 4 work sets (10×75,10×75,8×75,10×65)
Upright row : 4 work sets (12×45)
Lat raise : 4 work sets (8×20)
Bent-over lat raise : 4 work sets (8×15)

Sunday was SS cardio training :
75 minutes of elliptical marcher at 130-140 BPM while watching the last 2 episodes of The Shield.
Then 3×20x25lbs weighted crunches, 2×30 seconds side plank, and 1×60 seconds plank

Today was back/biceps :
Deadlift : 1 warmup set + 4 work sets (10×225,3×275,10×225,10×225)
Pullups : 2 work sets (5xBW[170]+3 cheated)
Lat pulldown : 4 work sets (6×135, 8×120, 10×105, 10×105+drop@5×75)
Single-arm Lat Pulldown : 2 work sets (8×45, 8×45+drop 4×30)
Cable rows : 4 work sets (8×120, 10×105, 10×105, 10×105+drop 6×90)
Lat pushdown : 4 work sets (8×60, 8×60, 10×50, 10×50+drop 8×40)
Standing DB Alternating Curl : 4 work sets (7×25, 6×25+drop 4×20, then twice rest/pause 3×5x20)

Thats all folks!

I just decided to resume my postings here. So here it goes…

Monday was back/biceps training:
Deadlift : 2 warmup sets (10×135 + 10×185) then 4 work sets (10×225), 2/0/2 tempo
Lat pulldown : 1 warmup set (10×90) then 4 work sets (10×105), 2/0/2 tempo
Pullups : 2 work sets (5xBW[170]), 1/0/2 tempo
Barbell rows : 4 work sets (10×115), 2/0/2 tempo
Standing DB Alternating Curl : 3 pyramid sets (6×30, 8×25, 10×20), 2/0/2 tempo

Tuesday was interval training:
6 cycles of: 60 seconds jump rope at ~75jpm, 30 seconds break, 25 crunches, 15 seconds break
Then 2 x 60 seconds plank

Wednesday was leg day:
Squat: 2 warmup sets (10×45 + 10×135), 4 work sets (20×185), 2/0/2 tempo
Hack squat: 4 work sets (20×180), 2/0/2 tempo
Single-Leg Leg Extension: 2 work sets (10×75), 1/0/2 tempo
SLDL: 1 warmup set (10×45), 4 work sets (18×115), 2/0/2 tempo
Standing leg curl: 2 work sets (12×60), 1/0/2 tempo
Donkey calf raise: 4 work sets (20×225), 2/0/2 tempo
Standing calf raise: 4 work sets (20×305), 1/0/2 tempo

Thursday was SS cardio day:
30 minutes of elliptical marcher, at an HR of 150-160 BPM, then 2 sets of 60 seconds side plank on each side.

As for eating, I fixed the morning part lately…
Breakfast: 30g of Whey, 1 cup of 1% milk, 1 cup of OJ, 1 cup of green tea, 1 whole wheat bread toast.
Mid-morning snack: 1 cup of oatmeal, 30g of soy protein, 2 packets of Splenda, 1 rounded teaspoon of cinnamon.

Other than that, I’m trying to eat more fish and lean chicken, and less red meat. I’m also focusing into getting 5-10 portions of vedgies and fruits daily, mainly apple, broccoli, cauliflower,banana and OJ (once in the morning).

That it for now. Gotta get back to work, and after it’s chest/shoulder/triceps day.