2008 Transformation Contest

OK time for me to tell you a little about my workout routine. Over the last 13 years I have experimented with a lot of systems and training tactics and I came to realize I react the best if I work one body part per week. It also fits well in the rest of my week plans (work, second work, third work etc. etc)

Basically it is 1on-1off-1on-1off-2-on-1off.  Before every exercise I thoroughly warm-up it takes about 15 minutes and I do 2 sets of pull-ups for as many reps I can muster at the time. After each workout I do my abs.
Monday starts with Chest/Triceps. Three exercises for chest and two for triceps. First exercise is the most important basic compound movement 5 sets, the other two are three sets and they change all the time.

Wednesday I do Lats/Biceps. Same set number and I always go a little higher on reps when I do lats. My back muscles seem to react on such treatment.

Friday is mu Shoulders/Traps day. Sets number is the same and I go high on reps also.

Saturday is Quads/Hams/Calves. Two exercises for quads, one for hams and one for calves. I hate doing legs. I am strong and I push it to the limit but damn it’s heavy.

My cardio consist of 15 minutes in the morning before breakfast on my gym days and 15 min in the morning and another 15 min in the afternoon on my non gym days.

I use a lot of weight and a rep range anywhere from 6 to 20 depending on the day and muscle group. It is hard for me to write it down since it changes a lot and it is very intuitive. Today I will lift as heavy as possible and tomorrow I will work super or tri sets or even drop sets who knows.

That’s it for the workout tactics