I am writing this on Thanksgiving Day and I thought what better day to elaborate on the gains I've made on my physique in the last 8 weeks. Here is my full 5-day training split!
I am writing this on Thanksgiving Day and I thought what better day to elaborate on the gains I've made on my physique in the last 8 weeks.

First, let's start with the supplements I've combined to jump start this middleweight frame to compete as a light heavy weight. I was faithful the first 4 weeks in using Creatine Xtreme for the first time. I followed the suggested pre-load directions, but only took 1 serving a day instead of two.

To enhance my recovery time from heavy workouts, I've also been using HMB, MX7 and N-Large 2 with great results. I've been amazed that I'm never sore more than 2 days (even after doing legs). To be sure I'm getting enough vitamins and minerals, I've added Radical Fighters and a Multivitamin.

One often very versatile product I've utilized is EAS's Ready to Drink Myoplex shakes. Having an extremely tight schedule, these 11oz. tasty drinks have become very helpful in keeping my calories up.

All right, let's get to the beef behind the nutrition. Training! Just when I think I'm training hard, I lose an overall and realize I need to get myself in gear. That's exactly what has transpired since Sept. 16.

My Workout Schedule

Monday: Chest
Flat Bench: 4 sets at 250 lbs. for 6-8 reps.
Incline Dumbbell: 4 sets at 90-100 lbs. for 6-8 reps.
2 sets of cable crossovers for 10 reps.
2 sets of pec dec for 10 reps

Tuesday: Legs
Hip Sled: 6 sets at 800-1100 lbs. for 10-15 reps
Extensions: 3 sets at 200-300 lbs. for 6-8 reps
Hamstring Curls: 3 sets at 70-100 lbs. for 10-12 reps

Wednesday: Arms
Overhead Tricep Extensions: 4 sets 100-130 lbs. for 6-8 reps
Rope Pulls: 4 sets 125-150 lbs. for 6-8 reps
Alternating Dumbbell Curls: 4 sets 40-50 lbs. for 8-10 reps
Curl Machine: 4 sets 100 lbs. for 8-10 reps

Thursday: Back & Shoulders
Deadlifts: 4 sets at 315 lbs. for 6-8 reps
Lat Pulldowns: 4 sets at 200 lbs. for 6-8 reps
Side Laterals: 4 sets at 35 lbs. for 8-10 reps
Military Press: 4 sets at 200lbs 4-8 reps

Friday: Abdominals & Calves
Decline Full sit ups: 4 sets at 45 lbs for 15-20 reps
Lower abdominal curl: 4 sets at 150 lbs. for 8-10 reps

Weekend: Get More Sleep & Grow!

Conclusion


A few words of advice for you beginning bodybuilders out there. Don't overtrain. Give your body a good 5-7 days between training the same body part. Eat plenty of protein and carbohydrates and drink 1/2 gallon to a gallon of pure water a day. And finally, do it for life, do it for you.