Genesis
Well, this is the new beginning for me. I am going to try something new. In previous months I have tried to stick to a work out routine, which has proven dificult due to occupational dispositions. I have for the longest time used this following work out stratgy:
Monday: Back
Tuesday: Chest
Wednesday: Lats/Traps
Thursday: Shoulders
Friday: Biceps
Saturday: Triceps
Sunday: Legs
In the long run I have seen results, but the results have not been nearly as big as I had hoped. Every day aside from Sunday I had tried to do some form of abs and cardio as well as my work out. I feel that I spent way too much time at the gym for what little gains I saw. For the next three months I have decided to try the following a new work out I found here on bodybuilding.com called "3 on, 3 off". I have high hopes for this workout. It is a muscle mass gaining program. It suggests that you leave cardio completely out of the equation. However, I really need to cut weight. I am at an estimated 22% body fat and I A) don’t like the way I look with out a shirt and B) am worried about future health problems that come from being over weight. I know that diabetes and other over weight related diseases run in my family and I do not want a part in any of that. So what I am aiming for is to do my lifting on Monday, Wednesday, and Friday. I plan on doing 30 minutes of cardio on the Olyptical machine Monday - Friday after the bulk of my work out. So my new work out schedule will look like this:
Monday: Lifts, 30 mins of cardio
Tuesday: 30 mins of cardio
Wednesday: Lifts, 30 mins of cardio
Thursday: 30 mins of cardio
Friday: Lifts, 30 mins of cardio
Saturday: off day
Sunday: off day
My lifting routine on my three lift days looks like this:
Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps
I may slightly modify the Ab workout though because being in the US Army I am tested on how many sit ups I can do in two minutes. I need to be able to do 80 in a two minute period, so far I can only do 64, which is horrid. I may also add push-ups in each day, again because of the Army Physical Fitness Test requires me to be able to do 76 in a two minute period, I can currently only do 68, again I fall short. Yes I may only be doing one set of each work out, but its a hard and heavy set. At the end of every set I should barely be able to lift it at all. I’ve always been an "all or nothing" kind of guy, and this work out really fits that persona. I would rather go all out on one hand of poker and take the risk of losing it all, or not even bother playing. One day I will be a monster of a man. People will look on to me in either awe or fear. Thats what I want.
