ffaca’s BodyBlog

For about the last 3 weeks I have been doing a four day split. Usual get my programs from muscle and fitness I modify them a little. Most programs run about 12 weeks. Chest/tri, Back/bi, legs, shoulders with abs every other day. typically stay in 8-10 rep range and occasionally I’ll drop down to 3-6 for heavier days. I stay a little more motivated if I can lift some heavier weights every once in a while. I will almost always keep squats, deads, and bench in my routines. It doesn’t feel right not doing these lifts. I Finish off most days with at least one 12-20 rep exercise on smaller muscle groups (bi, tri, calves)

Cardio will increase as the months go on (I try not to do cardio within 4 hours of weight training)

Feb-1 30 cardio a week
march-2 30 min cardio a week
etc.etc.
By summer I’ll be doing cardio 5-6 day a week for 30-40 min.

goals

220 by march 1, 210 by april 1, and <200 after may 1

Supps

whey protein
micellar casein protein (micell edge choco peanut butter)
Animal stack multi or centrum performance (on non-workout days to save money)
Pre-workout supp with creatine&arginine I’ve tried several (universal, superpump 250, supercharge, no-xplode) using universal animal pak now
glutamine post workout
Omega complex Fish and Flax
Lipo 6 3 on 1 off

Diet
6 meals a day every 2.5-3 hrs
2-3 protein shakes (1 post workout & and 1 before bed always)
3 real food meals
mon-wed:limit carbs and try to get at least 200 grams protein. No carbs last meal of day.
thurs: no carbs Bump protein up even more. this day is hard for me.
Fr-sat: eat normal (clean)
Sun: cheat day (try not to go overboard)

Never done a blog before so I don’t know what to expect
I welcome advice and or questions. also encouragement everybody can use that once in a while.

I’m a proffesional firefighter so I can work out at the station most days. I don’t miss alot of days in weight training the cardio is a different story. I tend to get better the closer summer gets. My wife is due with our first baby girl in april so I’m not sure how this will affect workouts. We already have 3 Boys and seam to make it work. I probably will take a little time off when she is born.

Gym
We belong to the Y because they have the nost activities for kids. We switch between 3 of them depending on what the daycares are doing. My wife likes to go to garden ranch  but I prefer briargate. Different crowds of people and very different age groups. I call garden ranch the retirement home. We also use jetwing once in a while because they have the best pool for kids and we go swimming after we workout once in a while. I also use the gym at my fire station the equipment is not all there but I make due.
Today-Garden Ranch Y
Legs
5min warmup elliptical
stretch ( should do more)
3×8 315 squat 1 with wraps 2 without  Fell on ice at work 3 weeks ago and legs have felt weak ever since
3×10 630 leg press I only count weight I put on bar
3×10 220 leg ext felt good
3×10 175 lying leg curl also felt good wife helped with last two of last set
3×12 360 leg press calves
3×10 170 seated calf raise more weight than usual but felt good
3×10 315 smith standing calf raise toes pointed in and out
walked track for about 15 min after workout

diet okay not drinking enough water
tuna
eggs protein shake
granola

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