Amk's New Routine ( WK 1 )

[Amkey]

Okay. I need to shed bodyfat and gain lean muscle mass! I have hit a major plateau it seems so I need to blast through it. I have completely changed my routine and exercises. I have joined a gym which has more variety and I am doing completely different exercises than before. I have made my cardio more intense. This will be hard but I can do it.

LEGEND : *** = up the weight next time by 5 lbs

WEEK 1- Waist measurement - 35
WEEK 1 - Scale Weight - 164.3 lbs
WEEK 1 - 3 day lift split - 3 day cardio split ( off days )
WEEK 1 - 3 sets of 12-15 reps ( previous - 4 sets 6-8 reps )

WEEK 1:
Monday - Legs, Abs
Tuesday - Cardio
Wednesday- Triceps, Back
Thursday - Cardio
Friday - Chest, Biceps, Shoulders
Saturday- Cardio
Sunday - rest and softball

Monday
Leg Extensions ( Quads ) - 3 Sets of 15 @ #4
Hack Squats ( Quads ) - 3 sets of 12 @ 50lbs plates
Free Motion Squats ( Quads ) - 3 sets of 15 @ 60lbs ***
Leg Press ( Quads, Hams, Glutes ) - 3 sets of 15 @ #4 ***
Leg Curl ( Hams ) - 3 sets of 15 @ #4
Standing calf raise - 3 sets of 15 @ #4 ***
Donkey calf raise - 3 sets of 12 @ 75lbs ( go to 15 reps )
Torso Rotator ( obliques ) - 3 sets of 12 @ #3 ***
Decline Crunches ( Abs ) - 3 sets of 10 ( go to 12 )
Standing up thing ( Abs ) - 3 sets of 10

Tuesday

Cardio = Cardio SUCKED. a lasy was on the machine forEVER so all I did was the bike for about 20 minutes. I did not get my heart rate to where it needed to be.


Wednesday
Pull Ups - 3 sets of 8 @ #13 ( assisted ) killer
Lateral Pull Down - 3 sets of 15 @ 70 lbs ***
DBell Butterfly - 3 sets of 12 @ 15 lbs
Shrugs - 3 sets of 15 @ 30lbs***
Seated Row - 3 sets of 12 @ 70 lbs
Tricep Extension ( barbell ) 3 sets of 15 @ 20 lbs ***
Tricep Extension ( Lever) - 3 Sets of 13 @ #2 ***
Tricep Dip ( assisted ) - 3 sets of 8 @ # 11
DBell Kickbacks - 3 sets of 13 @ 15lbs

Thursday
Cardio - 20 Minutes on the elliptical - if I did my heart rate right it was at about 160

Friday
Military press - 3 sets of 10 @ 25lbs
Barbell Curl - 3 sets of 8 @ 60lbs will try to add 2 more reps
Arnold Press - 3 sets of 10 @ 20lbs go to 12 reps
Concentration Curl - 3 sets of 12 @ 25lbs
Incline Bench - 3 sets of 12 @ #6 ***
Front Raise - 3 sets of 12 @ 15lbs
Preacher Curl - 3 sets of 12 @ 40lbs ( weight was serious )
Chest press - 3 sets of 12 @ #5
Lever butterfly - 3 sets of 12 @ 30lbs ***

Saturday
Skipped cardio - Softball Sunday

[cursor]

Now is this a fitness plan that you have developed, or your new trainer? Oops ... I see you're not done.

[Amkey]

Well this is something I have conjured up with the help of looking around this site for other peoples routines and doing a little research on how to blast plateaus. I plan on getting used to all these machines for a little while and then gradually I will be upping my weight and I will gradually up my weight on a level that at the end point I will be doing enough weight that I can only do 6-9 reps. When I get to that point then I am think I will switch my routine to different machines and exercises. Whatcha think?
Amk

P.S oh yeah he isnt really my new trainer. I only get 2 sessions with him because of my membership. I will only be doing the 2 sessions.

[cursor]

For Monday, you have 30 sets! You really shouldn't have more than 1/3 that many.

[TheBigness]

i do about 12 tottal, sometimes less for each body part.no more than about 8-10 for abs

[Amkey]

Okay so maybe it's the amount of exercises. Maybe if I do 3 exercises per body part at 3 sets.....hmmmmm....
Amk

doing a little testing here

[Fudomyo]

Have you tried heavier weights? Slow twitch muscles just don't grow that much, they just grow mitochondria. Fast twitch muscles get a lot bigger, but you don't use them until the reps are under 6. As in 6 to failure. They fire as a reflex, so you just got to throw some weight on there.

At 15 reps, I can lift about as much as you.

$0.02

[Amkey]

Well before this new routine I have been doing all my exercises to failure ( about 6-8 ) reps. Well lately I have not been seeing any changes ( Plateau ) I read up on some stuff and it seems that a lot of people blast through plateaus by doing more reps for a little while and gradually adding more weight to where they are at 6-8 reps again. That is why I came up with this.
Amk

[Fudomyo]

Just so you know, that's basically adding a lot more rest, since you aren't using those fast twitch fibers. Anyway, it'll work, so go to it.

[Amkey]

Thanks Fudo,
It's really just an experiment as well. I need to shed some serious bodyfat and I know that I have been saying that a lot but my fat % is high and I want to lower it tremendously and I am not really sure how so I have to just mess around with stuff and see I guess\
Amk

[Amkey]

OKay posted WK1 and I will now be working on Week 2
Amk