sfrv’s BodyBlog

After 3 weeks off, a 7.2 lbs gain this is my new workout routine.
AM Mon-Sat:
Monday, Wednesday and Friday Short Burst Training 20. Mornings 8 Superset 5 reps of each within 20 minutes
Monday: Pull up and Push ups.
Wednesday: Body Weight Squat and Lunges.
Friday: Chin up and Bench Dips.
Tuesday, Thursday and Saturday HIIT Cardio 20 to 30 Min.

Abs Workout after Morning Cardio. 4 exercises of 2-3 sets and 10-15 reps change routine daily (exercise, weight, etc.)

PM Monday Legs:
Heavy squats 3×3-5
Leg press 3×8-10
Leg extensions 3×12-15
Lying leg curls 3×15-20
Lunges 3×15-20
Thigh Abductor 2×30-50
Thigh Adductor 2×30-50
Glute 2×30-50
Seated calf raises 2×30-50

PM Tuesday Chest:
Bench Press: 3 sets of 3-5 reps
Cable Flyes: 3 sets of 8-10 reps
Cable crossovers 3×12-15
Pullover 3×15-20
Push ups: 2 sets of 20-50 reps

PM Wednesday Back:
Weighted Pull-ups: 3×3-5
T-Bar Rows: 3×8-10
Pulley Rows: 3×12-15
Lawn Mowers: 3×15-20
Seated Machine Rows: 2×30-50

PM Thursday Triceps:
Weighted Dips 3×3-5
Close-grip bench presses 3×8-10
Triceps Pushdown 3×12-15
Decline Skull-Crushers 3×15-20
Pushups - Close hands 2×30-50

PM Friday Biceps:
Barbell curls 3×3-5
Hammer curls 3×8-10
Preacher curls  3×15-20
Concentration curls 2×30-50
Wrist curls 2×30-50

AM Saturday Shoulders and Traps:
Heavy military presses 3×3-5
Snatch 3×8-10
Plate raises 2×30-50
Shrugs (dumbbell or barbell) 3×3-5
Cable Shrugs 3×8-10
Low Pulley Row To Neck 2×30-50

After Weight Training (PM) 20 Min Low Intensity Cardio Mon-Sat. (If up to it!)

Goal is to lower body fat with  minimum muscle loss. will do this for 7 weeks.

Every Day Monday to Friday AM Cardio 2.5 to 3 Mile HIIT Run on treadmill with a 2-3 incline for 25 min. 2 min warm-up  4 mph walk then intervals @ 1 minute 9.3 to 10.2 mph followed by 1.5 min @ 4 mph then 2 min cool down.

After ab’s for 20 min consisting of 4 different exercises with different weight, reps and sets. Every day the ab routine changes.

PM Monday, Wednesday & Friday

DB Decline Press: 3 x 6,10,15 superset with pushups (failure on last set): Rest 1 min between sets. After last set, Jump Rope for 1 minute.. Rest 1 minute.

Close Grip Smith Machine Press: 3 x 8-10 Rest 1 min between sets

Triceps Rope Pushdowns Superset Overhead Rope Extensions: 3 x 10/10 Rest 1 min between sets. After last set, Jump Rope for 1 minute.. Rest 1 minute.

Barbell/Dumbbell curls: 3x 10-12 Rest 1 min between sets

Lat Pulldowns superset Machine Rows: 3 sets x 6/6/8/8/12/12 Rest 1 min between sets

Dumbbell Rows Triple Drop Set: 3x 6/8/10. After last set, Jump Rope for 1 minute.. Rest 1 minute.

Shoulders Press superset lateral raises 3 x 8 after each set.

20 minutes of swimming post workout.

PM Tuesday & Thursday

Lunges across gym, on sidewalk or football field*. Do 50 with each leg. Rest 1 minute

Bodyweight squats x 1 set of 25, Rest 1 minute*

Leg Extensions Superset Leg Curls 3 sets of 25/25

*Depending how I fell after first week I think I will add weights to Lunges and Squats.

30 minutes of swimming post workout.

AM Saturday

4 to 6 mile run @ medium to low pace.

Master Meal Plan Workout Days

MASS DIET 2500

Workout Nutrition - 25g WPI during weights/cardio

Pre-WO Meal - This can be any meal listed below just have last bite 75-90 minutes before training.

POST-WO Meal - Next meal in line and should be eaten 30-45 minutes after your training

Meal 1 60g Carbs, 35g Protein, 10g Fats 470 Kcals

4 Serving/s Meat Category 1-Multi

2 Serving/s Fat Category 1-Fish Oil

1 Serving/s Fruit Category 1-Sesamin

2 Serving/s Carbohydrate Category

1 Serving/s Milk Category

Meal 2 45g Carbs, 28g Protein, 15g Fats 427 Kcals

4 Serving/s Meat Category 1-Fish Oil

3 Serving/s Fat Category 2-CLA

1 Serving/s Fruit Category

2 Serving/s Carbohydrate Category

Meal 3 40g Carbs, 35g Protein, 15g Fats 435 Kcals

5 Serving/s Meat Category 1-Fish Oil

3 Serving/s Fat Category 1-Sesamin

2 Serving/s Vegetable Category

2 Serving/s Carbohydrate Category

Meal 4 40g Carbs, 28g Protein, 15g Fats 407 Kcals

4 Serving/s Meat Category 1-Multi

3 Serving/s Fat Category 1-Fish Oil

2 Serving/s Vegetable Category 2-CLA

2 Serving/s Carbohydrate Category

Meal 5 30g Carbs, 35g Protein, 15g Fats 395 Kcals

5 Serving/s Meat Category 1-Fish Oil

3 Serving/s Fat Category 1-Sesamin

3 Serving/s Vegetable Category

1 Serving/s Carbohydrate Category

Meal 6 10g Carbs, 28g Protein, 15g Fats 287 Kcals

4 Serving/s Meat Category 1-Fish Oil

3 Serving/s Fat Category 2-CLA

2 Serving/s Vegetable Category

 Milk Category

Total Carbohydrates 225g 15

Total Protein 189g 27

Total Fat 85g 17

Total Calories 2421g

Tri-Phase 12-Week Mass ProgramBy: Team Scivation,
I will be doing 20 minutes of low-intensity cardio post workout and a 10 min. warm-up on the elliptical.

Phase 1—Volume
The goal of Phase 1 is to increase the volume (number of sets) each
week. In addition to adding sets each week you should always strive to lift a
greater load each workout.

• Week 1 = 2 sets per exercise
• Week 2 = 3 sets per exercise
• Week 3 = 4 sets per exercise
• Week 4 = 5 sets per exercise
Rest time = 90 seconds between sets.
Workout 1 Chest+Shoulders
Workout 2 Back+Traps
Workout 3 Legs
Workout 4 Arms
Chest+Shoulder
Bench Press 2-5 X 6-10
Incline DB Press 2-5 X 6-10
Dips 2-5 X 6-10
Military or DB Press 2-5 X 6-10
DB Side Lateral 2-5 X 6-10
Back+Traps
Rack Deadlift 2-5 X 6-10
Pull-Up 2-5 X 6-10
Bent Over Row 2-5 X 6-10
BB Shrug 2-5 X 6-10
DB Shrug 2-5 X 6-10
Legs
Squats 2-5 X 6-10
Stiff Leg Deadlift 2-5 X 6-10
Leg Extension 2-5 X 6-10
Leg Curl 2-5 X 6-10
Lunges 2-5 X 6-10
Arms+Calves
BB Curl 2-5 X 6-10
Close Grip Bench 2-5 X 6-10
Skull Crusher 2-5 X 6-10
DB Curl 2-5 X 6-10
Standing Calf Raise 2-5 X 6-10
Seated Calf Raise 2-5 X 6-10

I will add 2 ab exercises every workout.

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The LMG TRI-PHASE Training System

Tri-Phase 12-Week Mass Program

From :Team Scivation,

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I am looking to increase my Lean body Mass and trying to reduce or @ least minimize Fat gains.

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I am going to keep a journal of my workouts, diet and supplements as I go.

Diet

6:00 AM I do my 45 min cardio on an empty stomach only a bottle of water
7:00 Whey protein shake one scope in water and ice 30g protein, 6g fat and 15g of Carbohydrates. total 200 cal
8:00 Hi fiber and protein cereal with 2% milk
10:00 one fruit. Peach, plum, orange, etc, and coffee with a little half and half
12:00 raw carrots about a cup, hard boiled egg and a mini Babybel and a 16 oz water
2:00 Granola bar or protein Bar 16 oz water
3:30 One apple
4:30 Can of tuna, salmon or a sandwich and a banana (pre-workout) 16 oz water
5:30 work-out I do weight training for an hour and end everyday with a 10 mile stationary bike ride of about 30 min.
7:00 Whey protein shake one scope in water and ice Protein 30g protein, 6g fat and 15g of Carbohydrates. total 200 cal

8:00 always a salad and either a can of tuna with a little multigrain pasta or chicken breast with veggies or turkey and some times beef.
10:00 Muscle milk shake one scope with non fat milk and ice 16g protein, 80g fat and 12g of Carbohydrates. total 175 cal

Workout

AM I do my 45 min cardio on an empty stomach only a bottle of water mon-sat. Thinking of changing to HIIT 25 min a day.

Monday
Back:
Pullups 3×10
Close-Grip Front Lat Pulldown 3×10 70,90,110
Straight-Arm Pulldown 3×10 70,90,110
Underhand Cable Pulldowns 3×10 70,90,110
Wide-Grip Pulldowns Behind The Neck 3×10 70,90,110
Seated Rows 3×10 70,90,110

Chest:
Push-Ups With Feet Elevated 3×10
Machine Bench Press 3×10 90,110,130
Smith Machine Bench Press 3×10 90, 120, 140
Pec Fly Machine 3×10 140,160,180
Dumbbell Bench Press 3×10 50,60,70
Machine (Military) Press 3×10 70,90,110

Tuesday

Abs:
Knee / Hip Raise On Parallel Bars Body weight 3×10
Straight leg Raise On Parallel Bars Body weight 3×10
Oblique Raise On Parallel Bars Body weight 3×10

Cable Crunch 3×10 55,65,75
Dumbbell Side Bend 3×10 40,45,50 each side

Decline Crunch 25lbs 3 sets 20, 18, 16
Decline Dumbbell Twist 25 lbs 3 sets 20, 18 16

Decline leg raises 3×10

Side Bridge 3×30 sec each side
Plaques 3×30 sec.

Wednesday

Legs:
Dumbbell Lunge 3×10 50,60,70
Dumbbell Squat 3×10 90,100,110

Calf Press On The Leg Press Machine 3×20 140,160,180
Lying Machine Squat 3×10 160,180,210

Standing Calf Raises 5×10 Body weight
Lying Leg Curls 3×10 100,110,120
Leg Extensions 3×10 140,160,180
Dumbbell Step Ups 3×10 40,50,60

Thursday

Abs:
Knee / Hip Raise On Parallel Bars Body weight 3×10
Straight leg Raise On Parallel Bars Body weight 3×10
Oblique Raise On Parallel Bars Body weight 3×10

Cable Crunch 3×10 55,65,75
Dumbbell Side Bend 3×10 40,45,50 each side

Decline Crunch 25lbs 3 sets 20, 18, 16
Decline Dumbbell Twist 25 lbs 3 sets 20, 18 16

Decline leg raises 3×10

Side Bridge 3×30 sec each side
Plaques 3×30 sec.

Friday

Biceps:
Chin-Up 3×10
Alternate Hammer Curl 3X10 25lbs, 30, 35
Cross Body Hammer Curl 3X10 25lbs, 30, 35
Dumbbell Alternate Bicep Curl 3X10 35lbs, 40, 45
Machine Preacher Curls 3X10 75,90, 105
Barbell Cable Curl 3X10 55,65, 75 plus the bar weight

Triceps:
Dip Machine 3×10 190,210,240
Standing Dumbbell Triceps Extension 3X10 55,65, 75
Standing One-Arm front Dumbbell Triceps Extension 3×10 15,20,25
Cable One Arm Triceps Extension 3×10 25,30,35
Cable two Arm Triceps Extension 50,60,70

Dips 3*10 body weight

New workout routine.

I just started a new workout routine this week and I am feeling it, I did this due to a plateau I was in I was not only not losing weight but actually gaining so here it is please give me some feed back on it!!!!

Before it was:

I work out at 5:00 AM I start with 40 min of cardio and then 40 to 60 min of weights training, I split my weights training in 2 day sessions per body part Monday and Thursday arms, Tuesday and Friday legs and abs and Wednesday and Saturday chest and back.

Now it is:

6:00 A.M. I start on an empty stomach 45 min cardio on a machine called a natural runner I think it is an elliptical and I set it at 65% to 75% of the resistance and an average speed of 3.5 Mph. and a change from going forward and backward randomly.

5:30 P.M. I do weight training for an hour I do Monday and Thursday triceps and chest, Tuesday and Friday Legs and Abs and Wednesday and Saturday biceps, forearm and back. And end everyday with a 10 mile stationary bike ride of about 30 min.

I am still on the fence if I should do the Saturday routine or rest Saturday and Sunday?

I also don’t know if I should continue to take my morning protein shake or not?

Well thanks for reading and I would welcome any feedback.