What works and what doesnt.
I am not sure on what my body needs or doesnt need to grow. I am still in that learning process. I use to be a personal trainer, which I am glad I did. I gained alot of useful knowledge, and tips. Some actually make sense now that I use them. One thing I cant figure out, is why I consciencely slack on my diet. I know I need to eat better. I know NOT to grab a ****ing Mountain dew at work to stay up.. But I do so.
Right now I am working out 5 days a week. I have tried less days , however , I feel like I miss shit, or I didnt get what I wanted done. 5 days even though to most seems like overtrain. I feel great. I feel fatigued after my work out.
I usually train in this manner: Exercises may differ, depending on how I feel.
MONDAY:Chest/ Tri’s/ Abs
Dumbell press (4×10), Incline/decline bench(3×10), Seated Fly machine (3×10-12= heavy weight), Cable flys bent over (3×12)
Scull crushers (3/4×10), Tbar pushdowns (4×10-12), Rope pull downs (3 sets of max rep) Dips(unassisted)
TUESDAY Shoulders/Bi’s/Calves
Smith Machine Press (3/4×8), Arnold press (3×10), Dumbell flys-Front, side, rear (3×15), Rear delt machine (3×10)
Straight bar curls (3×10) Dumbell alt. curls (3×8/10), Seated Machine curl (3×12) Calve raises/ seated (2×20)
WEDNESDAY Back Legs
Lateral Cable Pull downs (3×10), Close Grip pull downs (3×10), Dumbell rows (3×10), Close grip cable rows (3×12)
Leg Press (4×12) Calve Raises after each set, Leg ext ( 3×10), Squats (3×10/12) Deep., Calve raises standing, (failure)
Thursday repeats monday, Friday repeats Tuesday.
Cardio Sunday, tuesday, thursday.
It seems pretty intense, but tell me what you all think about it. Any changes? I am always open to suggestions.
