choveezy’s BodyBlog

Well….it has been a while but I had to have surgery so I haven’t been in the gym for a long time.  I am getting close to where I need to be to start again.  I am excited.

Well, I have finish the light weight period and have moved on to heavy. I am very excited about going back to heavy.  As important as the light period is, I dont really like it that much.  I did a lot of research on good 5×5 programs and I have come up with a 3 day a week workout.  Its a little different from what I am used to but everything I read assures me that you need that much time off when lifting that hard.  It also says to be in a calorie surplus so I will be eating more.  It says you wont gain fat if you do it right so I am sure I will have to play with it a bit to get it right.  So…..we will see how it goes.  The workout goes like this:  Day 1:  Squats, Bench Press, Rows, Barbbell curls (abs, forearms, calves)  Day 2:  Squats, Military Press, Deadlift, Chins, Barbbell Shrugs (Abs)  Day 3:  Squats,  Bench Press, Barbbell Rows, Overhead tricep Extension (Abs, forearms, calves).  I will also do HIIT cardio on each of those days.  All of the exercises (except those in ()  ) are 5×5.  You also must take at least 1 day in between training days and 2 days off in a row once a week.  I will do this for about 5-6 weeks.  Wish me luck.

Well, I am done with week 1 of my periodization workout. It was a tough week but it was very good. I got very good pumps and I am starting to get used to the short rest periods.  There are still some exercises that I need to tweak weight wise to make sure I am getting the full 10-12 reps.  ANyway, 3 weeks to go before heavy!!  I am excited about that.

Well,  I have been going strong for about a month and a half now.  It is kind of hard to keep up with diet and frequency here in Iraq but I am holding my own.  For the past month and a half I have just been trying to get back into the swing of things in the gym.  I have been making decent progress.  As far as routine goes I have been organized but nothing to se in stone.  I have now just started a periodization routine where I will be doing 4 weeks of 10-12 reps followed but 1 week of rest (still lifting but nothing to intense) followed by 4 weeks of 4-6 reps.  I have read a lot of good articles about this program and it sounds promising.  I will put it to the test and see how it goes.  Thats it for now.

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