I am finding myself to be very happy when working out. Not only that, my training program seems to be a success as well. I have lost body fat, gained muscle mass, better flexibility, and more energy. I haven’t felt this good in such a long time, ever since I was sick for a long period of time. However, I have made a mistake, but I have managed to overcome my mistake.
THIRD WEEK OF WORKING OUT
My third week of training was a success. I have gained another two pounds from 183 to 185 and my pants, shorts, jeans, and etc. are all not fitting me no more.
……….All my pants are fitting me too big now which feels great!
……….Now, you can visually see my six pack which also feels so great!
WEIGHT TRAINING MISTAKE
Every single day that I work out, I be sure to put aside at least 30 minutes of stretching. However, for some reason, I never realized to stretch my calf muscles. It never came across my mind until I injured the back of my ankle all becuase I do not stretch my calf muscles. Ever since that incident, I have been stretching my calves everyday and at the end of the week, my strain ankle has recovered what I would say at about 75 percent now, so remember, stretch, stretch, and stretch all your muscles.
STRENGTH/MUSCLE BUILDING PROGRAM
During third week of training, I have started my strength/muscle building program. For my first week of doing this program, I have seen a change in my body.
Here is my strength/muscle building training program. I
………If you have any opinions on anything please leave a comment.
THIRD WEEK OF WORKING OUT
I have implemented this training program and it has worked like a charm, so leave a comment if you have any opinions at all. These exercises will require more motivation and determination for the fact that it requires doing heavier weights.
MONDAY (CHEST)
- 30 minutes of stretching.
- Barbell Bench Press / (1st set Warm up 15-20) (2nd set 4-6) (3rd set 4-6)(4th set 4-6).
- Incline Bench Press / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
- Dumbbell Flies / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
- Incline Dumbbell Flies / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
- Cardio for 15 minutes
- 30 minute Ab workouts
TUESDAY (ARMS)
- 30 minutes of stretching.
- Bicep Curls / (1st set Warm up 15-20) (2nd set 4-6) (3rd set 4-6)(4th set 4-6).
- Straight Bar Curls / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
- Machine Curls / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
- Cable Tricep Pressdowns / (1st set Warm up 12-15) (2nd set 4-6) (3rd set 4-6) (4th set 4-6)
- Lying Tricep Extensions / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
- Dips / (1st set 8-10) (2nd set 8-10) (3rd set 8-10)
- Cardio 15 minutes.
- 30 minute Ab workout
WEDNESDAY (LEGS)
- 30 minutes of stretching (including calves).
- Squats / (1st set Warm up 15-20) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
- Leg Press / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
- Dumbbell Lunges / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
- Stiff Leg Dead Lifts / (1st set Warm up 15-20) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
- Laying Leg Curls / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
- 30 minutes of Ab Workout
THURSDAY (BACK)
- 30 minutes of stretching.
- Lat Pulldowns / (1st set Warm up (15-20) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
- Barbell Bent Over Rows / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
- Dead Lift / (1st set Warm up 15-20) (2nd set 6-8) (3rd set 6-8) (4th set 6-8)
- Barbell Bent Over Row / (1st set 6-8) (2nd set 6-8) (3rd set 6-8)
- Cardio 15 minutes.
- 30 minutes of Ab Workout
FRIDAY (SHOULDER)
- 30 minutes of stretching.
- Dumbbell Lateral Raise / (1st set Warm up (15-20) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
- Front Raise / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
- Bent Lateral Raise / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
- Military Press / (1st set 6-8) (2nd set 6-8) (3rd set 6-8)
- Cardio for 15 minutes.
- 30 minutes of Ab Workout
SATURDAY (REST DAY NO TRAINING)
SUNDAY (REST DAY NO TRAINING)
The results of my third week of working out went very well. I felt great and better then ever. My whole body still had a light soreness, but it feels great.
My goal is to gain another 8 pounds with about an 8-10 percent body fat during my weight lifting program. It’s not going to be easy and it will take some time, but I will get there. I have done it before.
In your opinion, what makes a great workout program or what have you heard that works real well.
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