Journal Entry 8 — New Spilt: Targeted Muscle Gains

Morning Weight – 170lbs

Workout

  • No workout today except for 100 pushups and some easy walking around the mall

Nutrition

Chocolate Protein PB Pudding and Berries

Chocolate Protein PB Pudding and Berries

12 oz seafood mix Onions Broccoli Artichokes

12 oz seafood mix
Onions
Broccoli
Artichokes

Pumpkin Vanilla protein shake Quest PB cup

Pumpkin Vanilla protein shake
Quest PB cup

Olive Garden - Spicy Shrimp Vesuvio pasta with side salad

Olive Garden – Spicy Shrimp Vesuvio pasta
with side salad

Journal

Wrote a post on targeted muscle building earlier and today spent a good deal of time figuring out a routine to accomplish this task.

Nutrition was around 2000 calories a little bit lower since it was an off day.  Saved some room for Olive Garden tonite for my dad’s birthday.

I have a new workout split that I’m pretty pumped about it, because it literally suits my style perfectly.  I wrote this morning about wanting to increase the size of specific muscles.  These areas are Back, Shoulders and Traps.  These make a very high visual impact and something I really want to make bigger.

The problem with specialization programs though, is a lot of them take an all or nothing approach.  Meaning the spilt focuses solely on Back, Shoulders and Traps with nothing else.  But I still love doing certain exercises, such as Flat DB Bench, Squats and Deadlifts and don’t want to abandon those completely just to focus on 3 muscle groups.

So I want to combine Hypertrophy (muscle growth) workouts for the Back, Shoulder and Traps with other days focused on my favorite main lifts.  Below is something I think is going to work real well.

  • Su -Military Press/Dead-lifts /Flat DB Bench (5×5)
  • M- Back/Shoulders/Traps/Arms Hypertrophy (4×8-12)
  • Tu- Squats and INC DB Bench (5×8)
  • W- Off
  • R- Squats and Flat DB Bench Press (5×8)
  • F- Backs/Shoulders/Traps/Arms Hypertrophy (4×8-12)
  • Sa- Off

Three days dedicated to increasing strength in my favorite lifts, two days of hammering my back, shoulders, traps and arms to grow more and two days off.  I cant wait to get started and I feel the results are going to look real nice.

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s