Chazz540
Posts: 489
Joined: 1/9/2004
Status: offline
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When I got serious about my training I made really good gains. I put on some muscle, not sure how much exactly, but my arms and chest measured bigger. I made my way down from 310 pounds down to my final 228 pounds before moving back to the United States. My routine started off very much like your typical ametuer bodybuilder. I started working my entire body 3 times per week on alternating days. My routine went something like this...
(Note: I always lifted heavy making sure I reached muscle failiure on the last reps. I chose a weight to lift inducing muscle failiure on the 8th rep and progressively working up to 12-15 depending on body part. When I reached the max amount of reps I increased my weight. On occasion I would try and pump out one extra rep and other times I wouldn't be able to complete my set amount of reps. Good days and bad days I guess. One final point to clarify. I worked my abdominals before each workout and sometimes between sets.)
-Monday-
Incline Bench: 3X8
Bench press: 3X8
Decline Bench: 3X8
Dumbell Fly: 3X8
Military Press: 3X8
Lateral Rasises: 3X8
Rear Lateral Raises: 3X8
Front? Lateral Raises: 3X8
Upright Row: 3X8
Squats: 3X12
Leg Curls: 3X12
Calf Raises: 3X10
Lat Pull Down: 3x8
Pull Ups: 8
Seated Row: 3X8
Bicep Curls: 3X8
Tricep pulldowns: 3x10
After I completed the weight lifting part of my workout routine, I jumped on the treadmill and did a 30-45 minute session. Occasionaly I would vary and do HIIT training. As my fitness increased I included sprint training along with running hills.
When I felt my body was conditioned enough for a more advanced routine, I upped the amount of sets I performed by about 2-3 per muscle group. From that point on I worked on one muscle group per day per week and weekends off sometimes with light cardio like walking. When I worked one muscle group per day per week I felt like I was getting a better workout out of each muscle and ultimately better results as each body part got more time to recover and rest. My fat loss and muscle gains increased at this point of my training.
As my move back to the United States neared, I stopped going to the gym as part of my transitional phase. I tried maintaining my training through calisthetics but it wasn't quite the same. Never the less I was training. I started creating my own spin off of a high intensity cardio fat burn workout. It consisted of: running on the spot, switching to plyometrics, then to push ups, then to fast squats, then to jumping jacks, back to running on the spot, back to push ups, to plyometrics, to jumping jacks, them to running on the spot with some pilate type movemnts and so on...... I did this for 30 minutes to an hour. I tell you this workout was tough and I loved the feeling it gave me. As it became easier I started doing it with added weight in my hands for the jumping jack, pilate movements and weights on my feet. I lost a lot of fat doing this work out.
Since I made my way back to the States my training has fallen through completely and I haven't been doing any where near as much as I should. Especially if I want to get any of the results that I am looking for. Same thing happend with my diet. Anyhow, I came back to my foundation stone....Discuss bodybuilding, to re-focus, get back on track, track my progress and obtain motivation and knowledge. If anyone has healthy feed back and constructive crticism on my future posts...Please feel free to drop me a line. Look forward to hearing from you all.
Chaz
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Tracking My Progress - 
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