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Wednesday 8/11/2010
4:30 wokeup, 300mg caffeine, 2 Primaforce Yohimbine, 1 Primaforce Lean Green, 1 Primaforce Acalean
4:40 1 cup egg whites, 1 Scivation whey, 2 Scivation Essential FA, 1 Scivation Sesamin, 1 CLA, 1 Flax Oil
7:30 3 egss, 2 egg whites, 1 low fat cheese, 1 low carb tortilla, Multi.
10:30 1 Scivation whey, 3.2oz tuna, 1tbs. olive oil mayo, 1/3 cup All-Bran Buds,1/2 cup skim milk, 2 Scivation Essential FA, 1 Scivation Sesamin, 1 CLA, 1 Flax Oil
1:30 6oz sirloin steak, veg.
2:15 300mg caffeine, 2 Primaforce Yohimbine, 1 Primaforce Lean Green, 1 Primaforce Acalean
4:00 1 Scivation whey, 3.2oz tuna, 1tbs. olive oil mayo, grapefruit, 2 Scivation Essential FA, 1 Scivation Sesamin, 1 CLA, 1 Flax Oil
5:00 Dymatize Xpand
6:00 to 6:50 Arm workout
7:00 6oz chicken, salad
9:00 2 Scivation Xtend, 1/2 scoop GABA
Workout Arms:
Standing bar curl 5x4 120#
Close grip bench 5x4 255#
Seated DB curl 5x4 50#
Skull crusher 5x4 125#
Cable curl 5x6 60#
Rope pressdown 5x6 60#
Bar wrist curl 5x6 85#
DB reverse wrist 5x6 20#

Have you ever thought about whole body workouts?
 
check out this forum and post any questions you may have for your specific goals
 
http://www.muscledog.com/forum/STRENGTH_TRAINING_AND_BODYBUILDING_MEN/676/WHOLE_BODY_-
OR_SPLIT_BODY_WORKOUT_ROUTINES_WHICH_ONE_IS_BETTER.html#post676

 
 
I like to switch up my routines, there have been times I do a whole body routine or split my body parts over two days and workout them out twice a week or I will split them over two days and workout 3 days a week. I have tried Dogg Crapp rest pause style training which I really like, I have Turbulence training by Craig Ballaynte, Max-OT style training, and the workouts from Steve Holman at IronMan.
 
I usually make up my own routines using what I like from each program. Right now I am expermenting with the Scivation routines of Derek Charlebois.
 

Alright I am back and have changed up my workout routine. I was working each bodypart once per week and had some success with it but I find my joints seem to hurt more when I train like this.

I will be going with my own workout routine from here on out. I will alternate Chest and Arms with Back and Shoulders over a 3 day workout M/W/F working each body part 3 times over 2 weeks. I will train my legs on Sat. as my knees can only take one workout per week.
 
Mondays workout was Chest and Arms.
 
Incline press 3x6,4,4 245# 1 min. rest
Flat Flye 3x10 40# 30 sec rest
 
Standing Bar curl 3x6,5,4 115# 1 min.
Incline curl 3x10 25# 30 sec rest
 
Dips 3x6 60# 1 min.
Rope press 3x10,10,5 45# 30 sec rest
 
Forearm rockers 3x10 25# 30 sec rest
 
The only change in my diet is that I will spread my meals over 7 to 8 instead of 6 meals. I will outline my diet tomorrow. I will be cutting down from 5 protein shakes to 3 and will add some more solid food.
I will still be using Scivation and Primaforce supplements to help me achieve my goals.
I will be working Back and Shoulders today.

Wednesday:
4:30- 300mg caffeine, 1 Primaforce Lean Green, 3 Primaforce Yohimbine, 2 Primaforce Acalean
 
4:40- 1 cup egg whites, 1 Scivation whey, 2 Scivation Essential FA, 1 Scivation Sesamin, 1 CLA, 1 Flax oil
 
7:30- 3 eggs, 1/4 cup egg whites, 1 low fat cheese, 1 low carb tortilla, Multi.
 
9:30- 1 Scivation whey, 1/2 cup All Bran buds, 1/2 cup skim milk, 2 Scivation Essential FA, 1 Scivation Sesamin, 1 CLA, 1 Flax oil
 
11:30- 7oz sirloin steak, 1 cup green beans
 
1:30- 1 Scivation whey, 1oz almonds
 
2:30-  300mg caffeine, 1 Primaforce Lean Green, 3 Primaforce Yohimbine, 2 Primaforce Acalean
 
3:30- 1.5 Scivation whey, 1 grapefruit, 2 Scivation Essential FA, 1 Scivation Sesamin, 1 CLA, 1 Flax oil
 
5:15- Dymatize Xpand
 
6:00 to 6:35- workout
 
6:50- Baked chicken, 1/4 cup roasted potatoes, 1/2 cup tomatos
 
9:00- 1/2 scoop Xpand, 1/2 scoop GABA
 
Workout: Back and Delts
 
Partial Deadlifts 3x6 355# 1 min rest
Bent laterals 3x10 25# 30 sec rest
 
Standing DB press 3x6 40# 1 min
Wide up right rows 3x10 95# 30 sec
 
Underhand Pullup 3x6,6,5 Bodyweight 1 min.
Supported DB row 3x10,10,6 30 sec.
 
Calf press on leg press with a 5 second stretch 3x10 405# 1 min rest
 
Next week I will add a solid meal at 3:30. I will be increasing my weight on most of my exercises.

I really like this hour to hour stuff, if you can keep it coming.