SIX-WEEK WORKOUT CYCLES 31 & 32 (January 27-April 20,
2013)

AND INTERCYCLE WORKOUT 31-32

CYCLES 31 & 32 WORKOUTS

I’m
pleased to share with you Cycles 31 and 32. These two Cycles are my first “competition” cycles ever. I have been
encouraged to enter the 2013 Bodybuilding.com Transformation Challenge. To that
end, I have continued to add elements back to my workouts that helped me to
build the muscle mass that I had prior to my arm and shoulder injury of last
year. It is my hope that with diligent work, attention to detail and diet that
I will make a decent showing. This is not necessarily about winning, but
reaching the goals that I have set for myself for 2013!

1. To
   build more muscle in my chest.
   
2. To
   build more muscle in my legs (quads).
   
3. To
   build more muscle in my back.
   
4. To
   continue strengthen my core in preparation for resumption of planche push-up
   training in 2013.
   
5. To
   obtain a 5-6% body fat percentage while adding approximately 2-5 pounds of
   muscle during the next 12 weeks.
   
6. To
   work on consistently running at or below a 6:15 mile pace on all of my runs.
   
7. To
   continue to strengthen my arm and shoulders and prevent a recurrence of
   impingement syndrome.
   
8. To
   continue integrate my full body stretching regimen into my daily workouts.
   
   

Cycles 31 and 32 will contain EXACTLY same
workouts. I believe that I have built in enough difficulty and novelty that I
can complete 12 weeks of these workouts without hitting a plateau. I am using the weighted vest and dumbbells
to add more resistance to the majority of my bodyweight exercises. This will be
especially evident with my leg workouts. I am taking a HUGE gamble by
adding weighted cardio on leg day! We will see what happens. I am, for the
first time in one year, returning to my 300 (reps) workouts. This particular
workout was a fat-burning, muscle building wonder for me. Unfortunately, I will
be using my 20-pound dumbbells during this cycle. Hopefully, by the end of
Cycle 32, I will be strong enough to use the 30-pound dumbbells for Cycle 33. I
deconstructed the ab workout that I would normally do on weeks 2 and 5 and
moved its elements to the workouts for weeks 3 and 6 and to Sunday. This has
left room for my most challenging ab workout ever. It will be performed using
my pull-up bar! There are other changes that have been made to reps (increased)
on some exercises and the addition of some additional bar work for my back and
biceps (e.g. pull-ups to failure and 30 second static curls). I must mention that diet will be key to
making sure that I hit my body fat percentage goal for the contest. I am
entering the LEAN Transformation Challenge portion of the competition,
but will work hard the first 9 weeks of the contest to add some muscle, before
leaning out during the last 3 weeks of the contest. Cardio will remain almost
unchanged (removing rope jumping from Sundays) and I will focus on diet and
using a cutting regimen that I have not used in over 10 years.

INTERCYCLE WORKOUT

My
Intercycle workout is designed to allow me to get some active rest between my
six-week workout cycles. This workout includes stretching, walking days, two
light bodyweight workout days, and two Tabata workout days. Originally, my
Intercycle was conceived to last two weeks. I have now, however, added an
additional week. I found that I was still not sufficiently rested mentally or
physically to begin a new six-week workout cycle. This workout will be listed below
Cycles 31 & 32.

Feedback
and suggestions are always welcomed. If you have any questions or want a copy
of my workouts, please feel free to send me a personal message (PM) or
an e-mail at mailto:spring85sigma@yahoo.com
with “BODYSPACE” or “Natural Muscle Mass”, depending on which
site you read this on, in the subject line of the e-mail.

WORKOUT CYCLES 31-32

The structure of this cycle is fairly simple.
Essentially, it is three weeks of workouts performed twice. During the second
repetition of the workouts, reps or times in position may be increased on some
exercises. I will use a slash (/) to separate the reps for the exercises
performed during the first and second repetition of the workouts. Weeks
1 and 4, 2 and 5, and 3 and 6 contain the same exercises with the second week
containing increased reps, time, etc. unless otherwise stated. I also perform a complete full-body
stretching regimen during each workout. I am also adding numbers in parentheses
that will contain a number indicating what week I am in the Transformation
Challenge. For example, (7/12) would represent the first and sixth weeks
of the second cycle, but 7^th and 12^th
weeks of the Transformation Challenge in this case.

Part 2 of this blog lists the workouts for Cycles 31 and 32 click here for part 2.