pfwillia’s BodyBlog

As an aspiring ameteur body builder, I love to switch up my workout routine at least once a month to continue to shock my body to move pass its plateu. As my date to go into the navy gets closer Im starting to add more and more cardio (which will hamper my muscle growth, but I got to do it). So below is my planned course of action for the next 4 weeks. First off Im going to start each day at 7am running a 1.5 miles around the track, then at 9am-10:30am Ill do the following workouts, on the days where it says off , I will do more cardio, so in addition to the 1.5 miles, I might do another mile or 1.5 miles, but no lifting. If you know me this is a big change up, for the last 8 months, Ive been lifting monday through friday each week. so well see how it goes. I wont post my pics for you all to see on here, dont want to cause temptaion, but for those of you all that want to follow the progress and looking for motivation, peep my bodyspace page bodyspace.com/pfwillia .

my supplements/diet

I eat 6-7 times a day, all small meals, around 300-400 calories each. so I get in close to 3,000 calories a day. Supplements I take are On Whey Protein, Muscle Milk, Creatine, Hydroxycut Hardcore(to help me get cut up) and a daily multi vitamin. GNC and bodybuilding.com are the best, cheapest ways to get these supplements.

Monday - Horizontal Push/Vertical Pull
1. HS or DB Incline Press
2. Weighted Chins or HS Pulldowns
3. Dips
3. Close or Wide Hammer Grip Lat Pulldowns
4. DB Pullovers
4. Machine Flys
4. Side DB or Cable Laterals
4. Rear Cable Raises

Tuesday - Off

Wednesday - Bi’s/Tri’s/Traps/Abs/Calves/Forearms
1. Overhead DB Extensions or CGBP
1. EZ Bar or DB Curls
2. Ab Exercise
2. Trap Exercise
3. V-Bar or Rope Cable Pressdowns
3. HS or Cable or DB Concentration Curls
4. Calf Raises
4. Wrist Curls

Thursday - Off

Friday - Horizontal Pull/Vertical Push
1. Bent T-Bar Rows or Rack Pulls
2. Smith or DB Shoulder Press
3. HS or DB Rows
3. Dips
4. Pullovers
4. Machine Flys
4. Side DB or Cable Laterals
4. Rear Cable Raises

Saturday - Off

Sunday - Quads/Hamstrings/Calves
1. Squats or Leg Press
2. BB Lunges or SLDL
2. HS Iso Leg Press or Smith Squats
3. Leg Curls
3. Leg Extensions
4. Weighted Hypers
4. Calf Raises

As an aspiring ameteur body builder, I love to switch up my workout routine at least once a month to continue to shock my body to move pass its plateu. As my date to go into the navy gets closer Im starting to add more and more cardio (which will hamper my muscle growth, but I got to do it). So below is my planned course of action for the next 4 weeks. First off Im going to start each day at 7am running a 1.5 miles around the track, then at 9am-10:30am Ill do the following workouts, on the days where it says off , I will do more cardio, so in addition to the 1.5 miles, I might do another mile or 1.5 miles, but no lifting. If you know me this is a big change up, for the last 8 months, Ive been lifting monday through friday each week. so well see how it goes. I wont post my pics for you all to see on here, dont want to cause temptaion, but for those of you all that want to follow the progress and looking for motivation, peep my bodyspace page bodyspace.com/pfwillia .

my supplements/diet

I eat 6-7 times a day, all small meals, around 300-400 calories each. so I get in close to 3,000 calories a day. Supplements I take are On Whey Protein, Muscle Milk, Creatine, Hydroxycut Hardcore(to help me get cut up) and a daily multi vitamin. GNC and bodybuilding.com are the best, cheapest ways to get these supplements.

Monday - Horizontal Push/Vertical Pull
1. HS or DB Incline Press
2. Weighted Chins or HS Pulldowns
3. Dips
3. Close or Wide Hammer Grip Lat Pulldowns
4. DB Pullovers
4. Machine Flys
4. Side DB or Cable Laterals
4. Rear Cable Raises

Tuesday - Off

Wednesday - Bi’s/Tri’s/Traps/Abs/Calves/Forearms
1. Overhead DB Extensions or CGBP
1. EZ Bar or DB Curls
2. Ab Exercise
2. Trap Exercise
3. V-Bar or Rope Cable Pressdowns
3. HS or Cable or DB Concentration Curls
4. Calf Raises
4. Wrist Curls

Thursday - Off

Friday - Horizontal Pull/Vertical Push
1. Bent T-Bar Rows or Rack Pulls
2. Smith or DB Shoulder Press
3. HS or DB Rows
3. Dips
4. Pullovers
4. Machine Flys
4. Side DB or Cable Laterals
4. Rear Cable Raises

Saturday - Off

Sunday - Quads/Hamstrings/Calves
1. Squats or Leg Press
2. BB Lunges or SLDL
2. HS Iso Leg Press or Smith Squats
3. Leg Curls
3. Leg Extensions
4. Weighted Hypers
4. Calf Raises

lifting. After posting my stats, pics, i looked at others pages and I was amazed at the physique of some of these guys like my man Hola Bola. This guy is crazy big and his abs are ridiciolous. I was so motivated, and am so motivated. Tommorrow when i work out I really am going to hit it hard, no more playing. I have to step it up with hard all out workouts. Tommorrow is my upperbody day, will post how it goes.

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