kege’s BodyBlog

I’m starting an online workout journal to keep track of my progress and to get feedback and comments from others. Not on bodyspace though. On a local forum in my country. Feel free to check it out. Here’s the link:

http://forum.lowyat.net/index.php?act=ST&f=161&t=673573&st=0

CNY is over (and so is eating junk and oranges and doing nothing at my relatives’ places) !! Also, I’ve stopped working at the office. Time for a new workout plan:-

4 DAY SPLIT
============================
WEEK 1 - CHEST SPECIALISED
*the slashes ( / ) means ‘followed by’, not ‘or’

MONDAY - Upper Legs
Squat/SLDL 3x
Leg Extension/Leg curls 3x

TUESDAY - Chest + Shoulders
Flat BB Bench/Incline DB Bench/Cable Crossovers 3x
DB Shoulder Press/Cable Upright Row/Lateral Raises 3x

THURSDAY - Back + Calves
Deadlifts/Pullup/Seated Cable Row/Cable Shrug 3x
Seated/Standing Calf Raises 3x

FRIDAY - Chest + Arms
Flat DB Bench/Incline BB Bench/Dips 3x

Supersets:
Alt. DB Curl/Close Grip Bench 3x
EZ BB Curl/French Press 3x

DB or Cable Forearm Curl 3x

**4-8 rep per set.
***<60 min. workout + 15 minute cardio

Had a killer workout on Monday with upper legs. Upped the weight for all exercises and took shorter rests (maybe cause I was too excited after not working out for a week haha). Felt like puking after SLDL’s. Took a 10 minute breather and hit the leg extension and leg curl machine after that. Today my legs feel like jelly and hurt like hell. I can’t even walk without limping. Lesson learned: never overtrain especially after coming back from a break.

Tuesday’s workout was awesome too. Managed to up the weight for flat BB bench by 5lbs per side of the bar and also for cable crossovers. Gonna eat n rest today. I feel lethargic and slightly flu-ish. Haven’t really been sleeping properly. Might not be hitting the gym as scheduled for the following days. Will prob be busy preparing for Valentine’s and more CNY stuff.

3 DAY SPLIT

Monday - Legs
Squats
Stiff leg deadlifts
Leg press
Lying leg curls

Wednesday - Chest + Shoulders + Traps
Flat BB Bench Press
Incline DB Bench Press
Dips
Seated DB Shoulder Press
Upright Cable Row
Cable Shrugs

Friday - Back + Arms
Deadlifts
Wide grip pullups
Seated Cable Rows
Superset: EZ BB Curl/French Press
Alternating DB Curl/Tricep Cable Extension

**
Every exercise consists of 3 reps of 6-10 reps.
On every workout day I also workout my abs and calves:
Superset:Swiss ball crunches/Oblique Crunches (lie flat
and crunch to the side)
Air bike/Oblique Crunches (lie on side and
crunch)
or I just use ab machines if I’m in a rush.
Standing and Seated Calf Raises 3×6-10

15-20 mins of postworkout cardio (low-moderate speed, heart rate about 130)

I personalised my workout to suit my capabilities and schedule. It’s pretty similar to Phase 1 of the Triphase Training Program, with a few new exercises to hopefully get me through the plateau. First week through, workouts have been quite fatiguing as my body is not used to so many exercises per workout since I squeezed 4 days into 3 days. Chinese New Year is coming up and I probably won’t be able to hit the gym for a week. Hopefully my muscles would be well rested and I can hit the gym full force after that!

I used to workout using Phase 1 of the Triphase Training Program (http://www.bodybuilding.com/fun/beast48.htm , video on http://www.bodybuilding.com/fun/liftrite13.htm) for about 4 weeks. Worked really well. Here’s the routine:

4 DAY SPLIT
Monday: Back
BB Bent over rows
Pull ups
Lat Pulldown
Seated Cable Row
BB Shrugs
DB Shrugs

Tuesday: Chest + Shoulders
Incline DB Press
Flat BB Press
Dips
Seated DB Shoulder Press
DB Lateral Raises
Thursday: Legs
BB Squats
Stiff Leg Deadlifts
Leg Press
Lying Leg Curls
Seated Calf Raises
Standing Calf Raises

Friday: Arms
EZ Bar Curl
BB Close grip bench press
Alternating DB Curl
French Press
BB Forearm Curls

postworkout cardio: 15-20 mins, HR 130

abs everyday: decline crunches, decline oblique crunches, hanging leg raises

3 sets each exercise, 6-10 reps, increase number of sets by 1 every week

Worked really well for me. Gained some pounds and chest looks bigger. Will post pics soon. The only reason why I changed my workout program is because I had to work 9 hours every weekday. Decided that a 3 day-split would be more convenient as I started to miss workouts. Not gonna try Phase 2 as it emphasizes heavy loads. Will prob need a training partner for that. Had bad experience trying to bench heavy alone

I’m pretty new to BodySpace and bodybuilding. Started working out seriously about 2 months ago. Hopefully I’ll be able to share and learn new things from everyone! I spent the first month exploring various exercises and familiarizing myself with the gym. Current workout program: Triphase Training Program.