gabe522k3’s BodyBlog

Name: Gabriel Anthony Phillips

Age: 25
 Height: 5’7
Weight: 216
LBM: 171
Body Fat: 21%
Lab Location: Anytime Fitness
Goal: 1. Get in better shape then in the past and to stay that way.
          2 To go back to school for my Masters in Physical Education at GA State.
          3. To gain my Personal Trainers licenses threw the ISSA.
          4. There’s more to come I’ll keep you posted.   

Training Cycle:

36 Weeks Macrocycle

18 Weeks Strength 18 Weeks Endurance Mesocycle

4 9Weeks different Training Microcycle

Training Split:

Week1: Set System

Week 2: Compound Set

Week 3: Tri-Set

Week 4: Superset System / Giant Set Training for Endurance Training

Repeat

Power/Strength Training

Weeks 1-8, Week 9 Rest

Anaerobic Strength Endurance Training

Weeks 10-17, Week 18 Rest

Muscular Hypertrophy

Weeks 19-26, Week 27

Aerobic Strength Endurance Training  

Weeks 1-8

Monday: Chest, Shoulders  

Tuesday: Quads, Core

Wednesday: Rest

Thursday: Back, Core

Friday: Ham, Calves

Saturday: Arms, Core

Sunday: Rest

Diet: The Zig-Zag Approach

Monday, Wednesday, Friday, Sunday

Cal: 3150

Protein: 432

Carbohydrates: 198

Fat: 70

Tuesday, Thursday, Saturday

Cal: 3834

Protein: 432

Carbohydrates: 358

Fat: 72

Day 1 September 7 2009

Morning Cardio burn 448 in 40 minutes

Chest & Shoulders

Chest

Incline Dumbbell Press

Dumbbell Bench Press

Cable Crossover

Smith Machine Shoulders Press

Dumbbell Lateral

Bent-Over Dumbbell Raise

I had to leave the gym early because I was invited to a Labor Day cookout, and I was going to be late, but don’t worry I did eat anything I was just going to meet new people and play some flag football. It was there that I realized that I had the right ideal in starting this blog now and not waiting until later like I had planed because I gotten so Out of shape. L

Day 2 September 8 2009

Moring Cardio burn 600 calories in 50 minutes

Quads & Core

Quads

Smith Machine

Leg Extension (Did a set with feet going in an out to work on my teardrop)

Leg Press

Core

Dumbbell Push and Punch

Cross Body Climbers

Plank

Tuesday I was sill in chill mood because of such a great weekend, needless to say tomorrow I’ll be back studying for the GRE and the ISSA Personal Training test.

Day 3 September 9 2009

Morning cardio 45 minutes and burn 468 calories

Rest from weight training

(Due to a change in my training routine it will be pointless to post the past to day reps and sets)