Sorry for the long absence, was having my Finals till the 28th, then took 6 days to just bang out some problems and put things into perspective again. Now that its done and over with, life goes on.
Since I don't have to worry about my studies for another month at least, I've been focusing most of my time on working out. I've been on a 6-day-a-week training schedule, focusing on isolation exercises, but incorporating compound exercises such as, dead lifting, squats, barbell rows, bench presses, and pull ups.
Here's a rough outline at what I do, normally aim around 12-15 sets for a body part.
Monday ; Biceps
- Barbell curls (4 sets / 30kg x 8 reps)
- Concentration Curls (4 sets / 12kg x 8 reps)
- 21s (4 sets / 10kg x 21 reps)
Tuesday ; Triceps
- French Press (4 sets / 25 x 10reps)
- Close-grip Bench Press (4 sets / 35kg x 10 reps)
- Dumbbell Kick Backs (4 sets / 10kg x 10 reps)
Wednesday ; Back
- Barbell Rows (4 sets / 40kg x 10 reps)
- Dumbbell Rows (4 sets / 20kg x 12reps)
- Deadlifts (4 sets / 50kg x 10 reps)
- Pull Ups (4 sets / 15reps)
- Barbell Benchpress (5 sets x 12 reps) (40kg)
- Dumbbell Flies (5 sets x 10 reps) (10kg)
- Weighted Ultra-wide Grip Push-ups (3 sets x 15 reps) (5kg)
Friday ; Legs
- Barbell Squats (5 sets / 20kg x 10 reps)
- Calf Raises (4 sets / 30kg x 20reps)
Saturday ; Shoulders
- Dumbbell Military Press (4 sets / 10kg x 10 reps)
- Dumbbell Vertical Raises (4 sets / 5kg x 12 reps)
- Dumbbell Side Raises (4 sets / 5kg x 20reps)
Sunday ; Rest.
The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens", Arnold Schwarzenegger
That all being said, there's no use shedding sweat, tears and blood breaking down muscle if you don't plan on giving them the proper rest/nutrition to grow, which I'll blog about next time.
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