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.

Polyphasic Sleep Week 5

Posted by Chris on October 1, 2009

So the first week after the 30 day challenge is over. Over all it was a pretty good week. I had a 9 hour oversleep and a few minor 30 minute ones. Thanks to the oversleeps i feel much better and haven't had any terrible mornings so far. Since its past the first 30 days I now aim at productivity not polyphasic goal achievement. So if I'm deadly tired at 4am i will take an extra 30 min nap to get back to normal. Doing this actually improved my productive hours and made everyman3 much more worth it. As per my other 30 day experiment i am working out and lifting heavy weights. I also am taking my regular supplements again. So far i have not had any problems recovering. It doesn't seem any slower then usual.