VOcean724’s Transformation Blog

Hey everyone,

Hope training is going well for all! I’m keepin’ it consistent with about 6 meals (3000 cals) per day. Right now I am following a 4-day split, allowing for maximum muscle recovery/growth. I am about a week into the Tri-phase training program that I found on the site..check it out if you’re lookin to put on size & are having some trouble. I like the program’s concept and think it is also good for ectos (like myself)! There’s a complete video series on it by Scivation.

Still shooting for the 170-180 range, and still weighing in at about 160. (I seem to make gains in spurts & then hold the weight for a while). I will probably be stepping up the ab training a bit since summer is right upon us! Looking to really make them pop as best I can with weighted ab exercises, even though I am bulking (not at a comfortable weight to cut just yet).

Any questions/comments post on my page or PM me…keep workin’ hard!

Vince "VOcean724"

Spring has arrived…time to step it up even more!

In the past couple of weeks, I revamped my workout routine to include more compound exercises with heavier weight and I can tell the difference. Thanks to everyone who helped me in this process! I am considering starting a workout journal in the forum for added motivation as well as to track my progress workout-by-workout. I tried this before in the past, but ended up not keeping up with it too well. However, I did not post my actual workout routines in past attempts at a journal, which I think will make a difference in the new one. They were more on the motivational side with a moral story to them.

I am 4 months into training and I have gained 10 lbs! YES!! But there is A LOT more work to do..I have set a weight goal at 180 for now so we’ll see how that looks once I get there!

Keep training hard & stay consistent everyone! And as always…Rock On, Be True, & God Bless.

Vince "VOcean724"

Thank you so much to everyone who helped me formulate a new workout plan! I was amazed at all of the feedback I received…it has been a HUGE help. I feel that this new training program is a step in the right direction in my quest for size. This will be my new workout "journal" for now…instead of my "Motivational" journal in the forum. I will occasionally post my workouts here, but it will mainly be updates on how I am progressing overall.

My old split focused on one bodypart per session. I split it up over 5 days: chest, back, legs, delts, & arms. I included abs everyday. Each session lasted about 1.5 hours. This was an example of my old workout:

Warmup=Cardio for 5-7 minutes; light stretch

Weights=6-7 exercises, 4 sets each exercise, 10-15 reps each set

Abs=20 minutes of ab training, 3-4 different exercises

I build my new split on a solid foundation–your advice! What I was so pleased with was the fact that all of your advice was consistent as a group. A lot of you felt that I was overtraining, so I reduced my training to four days a week, using an on two, off one, on two, off two weekly split. As you can see by the amount of reps in my old routine, I used lighter-moderate weight. Since I am going for mass, I have dropped the rep range to 6-10 for now. I had a pretty good understanding of the diet aspect of the training (which is the main component to training as we all know). You all confirmed this for me, and the main tweak I made to the diet was just adding more calories in there. Also, I spend less time in the gym now, keeping it at an hour or less per session. Here’s an example of my new session:

Warmup=2 mins of cardio, followed by light stretching

Weights=Approx. 40 minutes of weight training

Abs=15-20 minute ab workouts, only 2-3 days per week

All of you suggested that I include more compound exercises in my workouts, which I have begun to incorporate. I already included the bench and squat, but a couple of big ones I have now added are the military press, deadlift, and bent-over row. As a result, my new split involves more muscle groups in each workout:

Day 1:Chest, Triceps

Day 2: Legs, Abs

Day 3: Back, Biceps

Say 4: Delts, Arms, Abs

Again, thanks so much for all of your advice! I look forward to talking to you again soon.

Vince

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