wednesday, day 10 of 112, 102 to go... well i guess technically 101... today was leg day, lovely leg day... we have a love hate relationship, i love leg day because of its importance, the amount of calories it burns or should i say consumes, and because of the sheer pain it causes... and i hate it for the same exact reasons... see leg day uses so much more energy because your legs are so much stronger than the rest of your body, so you have to push them so much harder to get results, plus you use more muscles, such as back and abs, calves everything... in turn you burn many more calories than any other day... when squatting, and leg pressing you use abdominal muscles, and help keep your midsection good and tight... when i lost all of my weight i owe a lot of the success to squats, i was doing legs twice a week and sometimes 3 times a week then... but i also didnt know the importance of rest and recovery then so i didnt build large leg muscles like id like, i just toned them and overworked them...
so anyway, on to the splits...
when im prepping i like to try my best to keep my workout split to the point that each body part thats worked gets a full days rest before its indirectly hit while working another body part... so ill be changing my split next week and it will look like this...
monday- chest and biceps (ill usually work forearms this day too)...
tuesday- back and triceps...
wednesday- legs...
thursday- chest and abs
friday- shoulders (including traps) and cardio...
saturday- cardio and rest or optional bodypart that may need work...
sunday- on sunday i may just do cardio, or i may rest depends on how i feel from the week...
monday, tuesday, and wednesday i dont do much cardio, i just crank up the intensity with supersets since im working 2 bodyparts, and ill do light cardio as a warm up... wednesday ill warm my legs up with 10- 15 minutes walking on a high incline usually around a 10 -12... the rest of the week usually 30-45 minutes of cardio which ill try to change it up as much as possible to keep me from getting bored since i dont enjoy cardio very much...
i wont go too much into which exercises i do on these days because i try to change them every week... muscle confusion is the principle for that, your body is very smart and if it gets used to a certain routine it will stop responding to it after awhile... ill keep the core exercises the same such as bench press, incline bench press, squats, leg presses, lat pull downs, barbell curls, and so on... each week ill rotate between bench barbells and dumbbells, for instance if i start chest with flat bench press this week ill follow it with incline dumbbells, and next week ill start with incline barbell bench press and follow it with flat bench dumbbells and so on... ill do the same for legs, one week ill start with squats and the next ill start with leg presses...
for back i love to do partial deadlifts, these do wonders for the way your lats hang, they also work your forearms and traps a lot too...
when im cutting weight i dont do high reps and lower weight, i keep the reps in the 8-12 range depending on the body part, and i keep the weight as heavy as i can take it... heavy weight built the muscle, heavy weight will maintain the muscle... i dont believe in fad workouts, im old school... the difference between my cutting weight and gaining weight work outs is the tempo and the intensity... a higher tempo with less rest will burn a lot of calories... if the diet is in check a ton of cardio isnt needed as bad... my favorite saying is "abs are made in the kitchen not the gym"...
thats basically it for my workout split, ill change my split every few weeks also, but normally this is the basics of it...
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