Journal Entry 235 – Upper/Lower/Upper

I decided to once again modify my routine. I’m really having a hard time finding something I enjoy enough to get motivated to do each time I go. After finding some time in my now very busy schedule I decided that a 3 day Upper/Lower Split would be best. There a few reasons for this:

  • 2 workout days take place on the weekend; 1 on workweek
  • More rest time
  • Higher frequency for upperbody muscles and less for legs
  • Barbell Bench twice a week
  • These sessions burn more calories than split routines
  • Less f*ckarounditis
  • Lifting for 3-4 sets of 6-8 reps is where I like to stay most of the time

Pretty basic routine, but it leaves me feeling awesome after and really doesn’t take that long. I’ve also been doing 50 chinups everyday. My biceps and upper traps have been pretty sore as a result. Usually do 20 in the morning, 20 at lunch and 10 at night. Still been doing no cardio, but may do 30 minutes a couple times a week on my rest days.

I just honestly can’t get into standard bodybuilding training anymore. I just don’t like it. A workout of changing it up is cool every now and then, but to consistently do it just isn’t my style anymore. I mean spending an hour on one body part just seems to be a huge waste of time and at the moment, I dont have a whole lot of spare time.

My weight is still hanging around the low 170’s. I dont burn a lot of calories at the moment, because most of my day consists of sitting. Kind of annoying from a scale weight perspective. I do eat a lot of salt though, because I tend to eat lower carbs. Never a good idea to both low sodium and low carb unless you want to feel like your on the verge of death. Trust me its not fun. Picture how massive dehydration would feel and very low blood pressure and you would have a pretty good idea haha.

I may do some cardio of a max of about 30-40 minutes after work just to get in some more calorie burning, while leaving calories about the same as they are now.

Strength in the gym is good though. Squats are up to 250lbs for 5 reps and Bench is about 200lbs for 5 reps. I plan on benching twice a week and really starting to get strong on it. Since my weekend is straight lifting, I do plan on eating much more than I usually do on Saturday and Sunday.

2 thoughts on “Journal Entry 235 – Upper/Lower/Upper

  1. Carson


    Thats a soild routine, sounds like the weight is going up and prgress is being made. I agree with you that finding somethings thats challenging, and fun/motivating is tough but it is key to long term success.

    My current one is probably not optimal at all lol. But i really enjoy it and funny enough im actually seing some good results.
    3 days a week. 2 full body compound heavier workouts(these are demanding), and than 1 full body isolation exercise workout (this i work on certain weakness muscles with lighter weight and higher volume of course probably about 8 exercises.
    Any expert would laugh at this weird setup lol, but i came up with it and so far love it.
    Off days per usual i play hockey, and golf.

    p.s. whats that frosty thing???


    • Michael Cocchiola


      My squats are shooting up like crazy. Did 250lbs for 6 reps today then dropped it down to 225lbs for 9 8 6 reps. But yeah its been crazy man. Its mainly no time and no desire to go in and do a bunch of isolation movements. I think I’ll like this one though. Only one day during the week and two leisurely workouts on the weekends, when I dont feel like I need to rush to have any time left during the day. Seems to be what I fall back to here lately in terms of days of the week and volume. We will see though. As long as strength is going up its all good though haha. Really love strength gains.

      Yeah doesnt sound like your routine is too bad though. Especially if its working. Full body is just too taxing though. I need to keep legs out of the picture and give them their own day. Upperbody is really close alternative to the benefits of full body, but luckily you only have to do legs once a week.

      Yeah its good you have sports to play though. Cardio in moderate amounts is really helpful.

      The Frosty thing is 1/2 scoop of protein powder, 1 tbs of cocoa powder, 1 cup of almond milk, stevia and ice. Ton of volume and tastes awesome.


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