It's been awhile since my last article update but I've been drowned with school work lately. It's been exactly one month since SNBF Nationals and things are going fairly well. My weight is back up to the usual 195 lbs or so and my strength has increased tremendously. I am having a little difficulty regaining 100% of my strength back however. I attribute this to one main factor: the idea that everyone needs at least an entire week off from training. I can't recall the last time I took a whole week off from training altogether. This is more difficult than it seems b/c I love training so much. If I could live in a gym, I would. You're probably wondering what I'm doing to put back on my size so I will keep not keep you waiting any longer.
TRAINING
Day 1: chest
Day 2: back/traps
Day 3: shoulders
Day 4: arms
Day 5: legs
Day 6: REST
Day 7: REST
Day 8: repeat
Chest Training:
Flat dumbbell press 3 x 8-12
Bench press 3 x 8-12
Incline press 3 x 8-12
Dips 4 x 8-12
Back Training:
1 arm dumbbell rows 3 x 8-12
front pulldowns 3 x 8-12
barbell rows 3 x 8-12
close grip pulldowns 3 x 8-12
deadlifts 4 x 8-12
Trap Training:
behind back barbell shrugs 3 x 8-12
upright rows 3 x 8-12
Shoulder Training:
military press 3 x 8-12
1 arm dumbbell side laterals 3 x 8-12
rear delt laterals 3 x 8-12
cable side laterals 3 x 8-12
Biceps Training:
Alternating dumbbell curls 3 x 8-12 per arm
Preacher curls 3 x 8-12
Concentration curls 3 x 8-12
Triceps Training:
Dips 3 x 8-12
1 arm overhead dumbbell extension 3 x 8-12
Lying tricep extension 3 x 8-12
Forearm Training:
reverse dumbbell wrist curls 4 x 12-20 each
dumbbell wrist curls 4 x 12-20
Quad Training:
Squats 4 x 10-15
Side Lunges 3 x 10-12
Hack Squats 3 x 10-15
Leg Extensions 4 x 10-15
Hamstring Training:
Unilateral leg curl 4 x 10-15 each
Stiff Leg Deadlifts 3 x 10-15
Lying Leg Curls 4 x 10-15
Abdominal Training:
Decline Crunch 3 x 20
Reverse Crunch 3 x 20
Hanging knee raises 2 x 15
That's it. Fairly basic but it has worked so far. Remember that this specific program has been tailored to meet my partner and my specific needs. So take a look at it and see what you need to work on the most. In my next article, I will share with you some of the best and worst supplements I have tried in my 2 1/2 years of supplementation. Until then train hard, train smart, train Natural!
Best Wishes,