Diet and Exercise Week 4 and 5

Posted by Chris on October 29, 2009

As with my Polyphasic updates I had to skip one week but to make up for it I have finalized my current workout routine

I have decided to do a quick clean Bulk until late November. My reasoning is that I had put on quite a bit of fat in the past few months and I don't want to let it go to waste.

It is much easier to gain muscle with a bit of a fat pad. More muscle = a faster metabolism. And of course a faster metabolism means faster weight loss.
For those of you unfamiliar with the term bulk, its is basically just a switch to gaining muscle. So I increase my caloric intake and Lift heavy weights in the 8 - 10 rep range to gain muscle(and usually a little fat).

So here is my current exercise brake down:

the first number after an exercise is the Sets the second and third the rep range.

Monday:

Chest/Tris/shoulders

Bench 4x 8-10 (increasing weight each set)
Incline Bench 4x 8–10 (increasing weight each set)
Chair Dips
Triceps Isolation (various exercises)
Shoulder Presses
Y Presses.

Tuesday:

Abs/light Cardio

Wednesday:

Back/Bis

Deadlifts 4x 8-10 (increasing weight each set)

Chin ups and pull ups

Bicep Curls ( lots of variations 8 -10 rep)

I sometimes throw in a few Rows but so far the heavy deadlifts leave my back pretty shaky so i don't want to over do it.

Thursday: Abs/Cardio or rest

Friday:

Legs/back

Squat 4x 8-10(increasing weight per set)
Leg Raises
Pull Ups Chin Ups
Calf Work (various exercises)

Saturday:

Rest or Cardio

Sunday:

Rest

I throw in some different muscle groups here and there if i feel up to it. Like some Chest Flys on Fridays or Bench.

I have Increased my Protein and Calorie Intake to match my Goal of gaining some weight.

My diet changes a lot and isn't 100% steady but it seems to work ok.

I gained a few lbs these past 2 weeks putting me at 206lbs. All of my Free weight exercises have increased dramatically. But i have a harder time with body weight exercises (lost 1 rep on my pull ups)

My current plan is to Gain weight for a few weeks and then Start a P90X 90 day modified routine to loose the fat for next spring.

If you have any questions leave comments.