cableguy11’s BodyBlog

Here’s the workout programmed I designed for myself. I plan on mixing abs in every day. I always do three sets of each exercise, with 8-10 reps each set. I think I’ll see good continual progress on this program. Some people may say the cardio portion of my workout is a little low, but I am trying to bulk right now. I’m also have a limited amount of time each morning to workout. I may even have to consider waking up even earlier in order to have enough time to train, and still make it to work on time.
Monday Biceps/Back
dumbell curls 
hammer curls 
dumbbell/bar bell row 
pull downs 
ez bar curls 
pull ups 
Russian Twists 
15 min cardio 
 
Tuesday Chest/Triceps
Bench Press 
Incline Press 
dumbbell flyes 
dumbbell extensions 
rope pull downs 
dumbbell kickbacks 
cable presses 
hip raises 
15 min cardio 
 
Wednesday Cardio
40 min mixed cardio 
 
Thursday Shoulders
Lateral Raise 
Front Raise 
Dumbbell press 
Bar Bell Press 
Decline Crunches 
20 min cardio 
 
Friday Legs
Leg Extensions 
Leg Presses 
Leg Curls 
Calve Raises 
Dumbbell Side Bends 
Oblique Crunches
20 min cardio 

Friday = leg day. I made sure to get a great leg work out this morning. For the first time, I’m noticing progress when I look in the mirror. Of course, I’m not where I want to be, but at least I’m seeing some results.

 I’m still trying to pack on the weight, but I can’t wait to start shedding some body fat. So far, I’ve gained 6lbs, but I can easily stand to lose 15lbs of fat. Unfortunate for me, I carry the majority of my fat in my mid section. Once I hit 190lbs, I’ll shed 5 lbs of fat, then hop back on the bulking. I want to stay around 190lbs, but with a lot less body fat.

I’m definitely increasing my intensity. I’m pushing myself harder and harder to get the best workout possible. I’m getting past the "I just wanna look good" phase and realizing that if I feel good, I will look good.

My bulking phase is still progressing, but I am cautious of hitting a plateau. I’m now protein loading on my training days. My triceps and shoulders gota good workout today, along with some cardio thrown in the mix. I’m being careful to keep to good form while lifting. It surprises me how many guys in the gym want to lift so heavy that they sacrifice good form, risking injury. It’s not worth it to me.

I started poking around on other members’ profiles today. Wow, there are some truly amazing people on here. I enjoy seeing the ones who have come a long way in transforming themselves into perfect shape. I can’t help but envy the guys, and drool over the ladies. It’s great motivation to stay at it, and push myself even harder.  

Great Monday workout! I really worked my chest and biceps. My only regret is I ran out of time and I felt I could do more. Since I don’t have a training partner, which might have something to do with getting to the gym at 5:30am, I used the Smith Machine for my bench press. I was able to progress to 205lbs at 8 reps for my third set. Not too shabby for me, but still not quite where I’d like to be.

Changes this week: Started to add a protein (soy) supplement to my daily routine. I’m also considering hitting the gym 5 days a week vs. three. I want to get a few extra cardio workouts in. I’m also considering just jogging around my neighborhood if the weather is nice. So, I’ll be lifting 3 days a week, and cardio for 5 days a week. This should help reduce my body fat % for quickly.

I am so glad I took pictures this week. They really let me know where I stand and are now my main motivator.

 I blasted my legs and abs on Wednesday, especially my lower abs. I figured I need to work on building a very solid core to help stabilze my body during other excercises. I sure felt it this morning trying to do a few cable push downs. My abs were so sore I could barely stabilize my body, good times.

 Today was shoulders and upper back. I managed to hit my traps as well. There must be something about the lighting in the gym, because my arms looked huge when I was done today. Now if I can only carry a set of gym lights around with me all day, I’d be all set.

With week 2 in the bag, I’m looking forward to week 3. I plan on concentrating on my diet a little more. I need to add a protein supplement to insure my body is receiving the proper fuel for growth. The early mornings at the gym are not wearing me down as much as I thought it would. But when it’s time to go to bed at night, I’m definitely ready. I have even been managing to work on my Internet course for college… one more degree is just around the corner.  

Well, Monday’s work out as now came and went, and it was a good one! I focused on chest and biceps, adding more weight than I did last week. I also managed to gain 3lbs in the past 7 days. Only 9lbs and I’ll be at my goal. I haven’t even started taking supplements other than a daily multivitamin. I’m hoping to start a good whey protein regimine next week.

I’m taking the weekend off after getting my first week of workouts in. I am eager for Monday morning though. I like have the ‘good’ sore feeling. This coming week, I’m adding cardio to the mix, week 1 was more of a wake up call to my muscles, so I didn’t want to over due things.

I hope top have some pictures soon.

I’m just getting started in my transformation. I joined a gym, and really started looking at my diet. I have a good friend who is doing the same, but he’s going to be working out at home. I need the motivation of the gym in order to keep me going.

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