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DrewI am a thirty something married gay boy living in Sydney, almost on top of the gay scene but not in it! Why Sometimes blue?, because I love blue, but also I am sometimes blue :)
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Saturday, August 26, 2006

The new workout program



In between everything else for the last couple of weeks I have still been hitting the gym hard. I mentioned a few weeks back that it was high time to have my workout program updated.

The last program concentrated on one muscle group per workout and was a relatively short workout (on average between 4 - 6 excercises), along with my normal cardio workouts.

The next step in my workouts are for a multi- muscle group program, so I workout every muscle group at least twice a week, with a minimum of 6 excercises per workout.

Davey the ever adorable mate put this program together for me and I started this week. So this is my next five weeks of the six week program and fits in nicely with the fact that Sleaze ball is in five weeks tonight! (for those not in the know Sleaze Ball is the second major dance party (circuit party) of the Sydney Gay year)

Day One
Bench Press
Cable Flys
Upright Rows
Side Raises
MC Triceps Pushdowns
Rope Cable Pushdowns

Day Two
Chin Ups
Bent Over Rows
Close Grip Lat Pull Downs
Preacher Curls
Barbell Curls
Dumbell Curls

Day Three
Lay Back Squat MC
Leg Press
Leg Curl
Calves
Abs

Day Four
Incline Bench Press
Bench Flys
Bent Over Side Raises
Shoulder Press
Shrugs
Tricep Pushdown (Wide)
Tricep Pushdown (Narrow)

Day Five
Lat Pulldown (Wide)
Lat Pulldown (Narrow)
Seated Row
Barbell Curl
Cable Curl
Isolated One Arm Curl

Day one was pretty hard because I pushed myself to get a full 10 - 10 - 10 reps out on each (I have been doing 10 - 8 - 6 on increasing weights for the last nine weeks). Even starting on my nromal mid rep weight it was still damn hard to get a full ten out on the last set. But hey that's the idea I suppose!

The aim is to get the following reps out each week:

Week One 10 - 10 - 10
Week Two 10 - 8 - 6
Week Three 10 - 6 - 6
Week Four 10 - 8 - 6
Week Five 10 - 6 - 6
Week Six 10 - 8 - 6

I am still debating whether to supplement with protein powders, I am still trying to los the last vestiges of my fat, but I am also trying to bulk up. And as one personal fitness trainer friend pointed out - "You can't have your cake and it eat it too".

My question that I have to answer to myself is whether I want to really bulk up or whether I am just happy changing my body shape and getting the definition I want? Oh well I am sure I will work it out!

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