New Four Week Routine For May
Hey everyone. I know it has been yonks since I have last posted. I will attempt to rectify that over the next 4 weeks. I will be starting a new exercise routine. This routine has been made up of things I have learned over the past few months regarding the best ways to workout and to maximize calorie burn as well as muscle gain. Below are the details for my plan.
Routine Basics
- I will be endeavoring working out 6 days a week.
- 5 of the 6 days will involve a 15 minutes HIIT run before each weights session.
- 1 of the 6 days will involve a 30 minute steady run keeping my heart rate at about 160-175
- I will be doing 6 different exercises each each day, and 6 sets of each exercise
- Each exercise set will go as follows:
- Set 1 : 8 Reps
- Set 2 : 10 Reps
- Set 3 : 12 Reps
- Set 4 : 8 Reps
- Set 5 : 10 Reps
- Set 6 : 12 Reps
- I will be noting down the weights I do for each set of reps. (This will be more clear when you look at the workout sheets).
Routine Details
You are able to find each of my workout sheets for the 6 days at the following links.
Day 1 - http://spreadsheets.google.com/pub?key=rGx7eLMKAyDnwqOGL0BKWxg
Day 2 - http://spreadsheets.google.com/pub?key=rxOmaLRarzJ1U3Sx3xQyI-Q
Day 3 - http://spreadsheets.google.com/pub?key=rPl8Lj8JXOdtkXqFvE8sC1w
Day 4 - http://spreadsheets.google.com/pub?key=ri6dnc2A3DAvNhsCuZ9D4yg
Day 5 - http://spreadsheets.google.com/pub?key=rJ2YDfsq7ytXMjEtZ0KJYPw
Day 6 - http://spreadsheets.google.com/pub?key=r-KUrPIwkRN4zX9j7Hqg2vg
I will update the docs each day when I complete a set of exercises. This way I can track the weights that I am doing, and graph them at the end of the 4 weeks. I will add a “Workouts” page to the blog so you can access these documents easily.
Diet
- I will be attempting to eat more calories, but in healthy food. I will try and keep all choices low fat.
- As usual: No alcohol and no soft drinks
- I will be having RedBak WPI Protien Shakes each morning with breakfast.
- I will be having Ultimate Nutrition ProStar Whey Protein approximately 30 minutes before each workout.
- I will be having RedBak WPI Protein Shakes within 30 minutes of completing a workout.
- During the second two weeks of the program I will be having Universal Nutrition Storm Muscle Cell Volumizer, which is Creatine, 30 minutes before and within 30 minutes after a workout.
- Lots of water to flush kidneys of protein and creatine.
Measurements
Here is a readout from a Bioelectrical impedance analysis (BIA) machine. These machines are used to measure body fat amount other things. You can read about them on Wikipedia here http://en.wikipedia.org/wiki/Bioelectrical_impedance_analysis
- Weight: 77.5kg
- Body Fat %: 18.4%
- Visceral Fat: 4
- Lean Body Mass: 60.1kg
- Hydration: 58%
- Metabolic Age: 24
- Bone Mass: 3.1kg
I will take some measurements of arms and legs and such this weekend so there is something to compare to at the end of the 4 weeks.
Before Pictures
 29/04/2009 - Strong Man Pose |
 29/04/2009 - Front Triceps |
 29/04/2009 - Front Of Legs |
 29/04/2009 - Back Of Legs |
 29/04/2009 - Front Arms Down |
 29/04/2009 - Back |
Updates
- I will update the workout sheets each day after completion of that day, which will update the Google Docs spreadsheet for my workouts.
- I will post on Twitter on completion of each workout with a quick update on how the workout was. The Twitter update will be also automatically posted on the blog..
- I will provide weekly pictures of progress
Conclusion To The Program
- I will provide graphs of lifting weight increases.
- I will get myself weighted again to get all body fat readings
- I will measure myself to see if I have gotten bigger.
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