razoron’s BodyBlog

Today begins a new 4-day upper/lower body split routine.  Its about 16 weeks long with 4 4-week sections - endurance, size, shape, and strength.  The exercises are the same for each section, but the reps, volume, and, hence, intensity varies in each section.  The program for this section is 6 sets of 5-8 reps of each exercise with one-minute rest in between sets.  The exercises are as follows.

DAY 1 (Monday): Lower body/static ab work/obliques

DAY 2 (Tuesday): Upper body and trunk flexion (movements initiated from the rib cage)

DAY 4 (Thursday): Lower body, static ab work/obliques

DAY 5 (Friday): Upper body and trunk flexion (movements initiated from the hips)

The Exercises

Day 1 - Lower Body/Abs

Front Squat/Back Squat
Alternating Lunges
Good Mornings
Standing Calve Raises
Diagonal Cable Wood Chops
Planks

Day 2 - Upper Body
Straight Arm Pull Downs
Flat Bench Press/Dumbbell Chest  Press
Standing Dumbbell Shoulder Press
Dips
Variation of Standing Biceps Curls
Swiss Ball Cable Crunches

Day 4 - Lower Body
Deadlifts
Step Ups
Pull Through
Seated Calve Raises
Walk Outs
Side Planks

Day 5 - Upper Body
Chin Ups/ Modified Pull Ups
Seated Wide Grip Cable Row/One Arm Dumbbell Rows
Push Ups (variations)
Scaption
Dumbbell Skull Crushers
Leg Raises

*This program is from www.wannabebig.com

For supplements I will be taking Creakic by Muscletech (one serving twice per day) and ZMA and Tribulus before bed.  I am trying to pyramid the ZMA and Trib (adding an additional dose throw week 4 and moving back down to week 8.)

I started today at 168lbs. But the bodyfat caliper I have gave me a reading of 11%.  I think this may be off and I’m closer to 15%.

After 5 years of semi-serious exercise and fitness, I’ve gone from 140lbs and skinny to my current weight of 168lbs with moderate belly fat.  I’ve made some great gains, but not as much as I could have hoped in 5 years.  I’ve tried a few different body-building routines and had the most success with Max-OT.  Unfortunately, I’ve plateaued, but am trying a new 4-day upper/lower body split to concentrate on the compound exercises.  I really need some work in my arms and abs.  I’ve been lean before, but never had the super-six pack.  My goal is to gain at least 1 inch on my arms, 2 inches in my chest and really lean down.  I would love to make it to 165lbs with 6% BF, but my ultimate goal is 170 with 10% BF.

I will be updating my workouts and nutrition when I start this program next week.  Any comments and support would be great.