All exercises were performed using strict form for 3 sets each resting around 1 minute in between sets. For repetitions, I would perform the following periodization model:
Weeks 1-2: 13-15 reps
Weeks 3-4: 10-12 reps
Weeks 5-6: 8-10 reps
After week 6, I would start over at the 13-15 repetition range. Also, I would change the order in which I would perform the exercises for each body part in order to keep the body guessing.
Cardiovascular Exercise
I would perform cardiovascular exercise in the form of walking on the pavement either first thing in the morning on an empty stomach for 30-45 minutes, or right after the workout if for whatever reason the morning was not an option. On the final 6 weeks I had to do 45 minutes in the morning and 30 minutes right after the workout later on.
MONDAY
DELTS
* SIDE DB LATERALS
* UPRIGHT ROWS
* ONE ARM DB LATERALS W/ CABLES
* SEATED DB PRESS
* BENT OVER LATERAL RAISES* MACHINE REAR DELT FLYES
BICEPS
* HIGH CABLE SINGLE ARM CURL
* INCLINE DB CURLS
* DB CONCENTRATION CURL
* DB HAMMER CURLS
TUESDAY
HAMSTRINGS* LYING LEG CURLS
* STIFF LEGGED PARTIAL DEADLIFTS
* STANDING LEG CURLS
* DB LUNGES (PRESS WITH HEELS)
* SEATED LEG CURLS
* WEIGHTED STEP UPS OR BUTT BLASTER / 3 SETS OF 30 TO EACH LEG
CALVES (4 SETS OF 15)
* LEG PRESS / CALF (TOES IN)
* LEG PRESS / CALF (TOES IN)
* STANDING CALF RAISES (TOES FORWARD)
LOWER ABS
* HANGING LEG RAISES
* HIP RAISES
* WEIGHTED FROG KICKS
3 SETS OF 25 ON ABOVE
WEDNESDAY
BACK
* MACHINE ASSISTED WIDE GRIP PULL-UPS TO FRONT
* MACHINE ASSISTED CLOSE GRIP PULL-UPS (REVERSE GRIP)
* MACHINE ASSISTED NEUTRAL GRIP PULL-UPS OR PULLDOWNS USING V-BAR
* ONE ARM DB ROWS OR SEATED CABLE ROWS
* STIFF ARM PULLDOWNS WITH ROPE
TRICEPS
* ROPE PRESSDOWNS
* SEATED OVERHEAD DB TRICEPS EXTENSIONS
* STRAIGHT BAR PRESSDOWNS
* TRICEPS DIPS ON BENCH
THURSDAY
QUADS
* LEG EXTENSIONS (TOES OUT)
* BARBELL SQUATS (MEDIUM STANCE)
* BARBELL SQUATS (WIDE STANCE)
* LEG PRESSES (FEET & KNEES TOGETHER)
* WALKING LUNGES
* LEG EXTENSIONS (TOES STRAIGHT)
INNER/OUTER THIGHS
* ABDUCTOR MACHINE
* ADDUCTOR MACHINE
SUPERSET THE ABOVE / 3 SETS OF 25 REPS
CALVES
* SEATED CALF RAISES / 4 SETS OF 50
FRIDAY
CHEST
* INCLINE DB BENCH PRESS
* INCLINE DB FLYES (PALMS FACING FORWARD)
* FLAT DB BENCH PRESS
* MACHINE ASSISTED DIPS (CHIN DOWN / ELBOWS FLARED)
* LOW PULLEY CABLE CROSSOVERS
TRAPS
* SHOULDER SHRUGS WITH BARBELL
* DB SHRUGS
MID / UPPER ABS
* 45 DEGREE INCLINE SITUPS
* WEIGHTED CRUNCHES
* HIGH CABLE ROPE AB PRESSDOWNS
3 SETS OF 25 ON ABOVE
Diet consisted typically of five low carbohydrate days and two high carbohydrate days, which most of the time were Mondays and Thursdays. This strategy worked as it prevents the body from adapting to the diet. At times, my trainer would add an extra high carbohydrate day while other times he would take one away. It all depended on how my body was reacting to the program.
Sample Low Carbohydrate Day Diet
The diet below provides a sample of how my low carbohydrate days diet typically looked like. For the most part, except for Mondays and Thursdays, all other days were low carbohydrate days.
Meal 1:
9 egg whites (can be from pasteurized carton)
3/4 cup oatmeal (measured dry before cooking)
Supplements: 100 mg Alpha Lipoic Acid & 1000 mg of Vitamin C
Meal 2:
30 grams of protein from protein shake
1 Tablespoon of Flaxseed Oil
Meal 3:
3.5 ounces of fish
3/4 cup of brown rice (measured cooked)
6 ounces of green beans
Supplements: Multiple Vitamin and Mineral with Extra Iron, 100 mg Alpha Lipoic Acid & 1000 mg of Vitamin C
Meal 4:
30 grams of protein from protein shake
1 Tablespoon of Flaxseed Oil
Meal 5:
3.5 ounces of fish
5 oz broiled baked potato
6 ounces of green beans
Supplements: 100 mg Alpha Lipoic Acid & 1000 mg of Vitamin C
Meal 6:
3.5 oz Halibut
6 ounces of broccoli
Monday and Thursday
Sample High Carbohydrate Day Diet
The diet below provides a sample of how your diet can look like. Feel free to make any substitutions by using the Food Group tables provided above.
Meal 1:
9 egg whites (can be from pasteurized carton)
3/4 cup oatmeal (measured dry before cooking)
Supplements: 100 mg Alpha Lipoic Acid & 1000 mg of Vitamin C
Meal 2:
30 grams of protein from protein shake
1 Tablespoon of Flaxseed Oil
1/2 cup oatmeal (measured dry before cooking)
Meal 3:
3.5 ounces of fish
3/4 cup of brown rice (measured cooked)
6 ounces of green beans
Supplements: Multiple Vitamin and Mineral with Extra Iron, 100 mg Alpha Lipoic Acid & 1000 mg of Vitamin C
Meal 4:
30 grams of protein from protein shake
1/2 cup oatmeal (measured dry before cooking)
1 Tablespoon of Flaxseed Oil
Meal 5:
3.5 ounces of fish
3.5 oz broiled baked potato
6 ounces of green beans
Supplements: 100 mg Alpha Lipoic Acid & 1000 mg of Vitamin C
Meal 6:
3.5 oz Halibut
6 ounces of broccoli
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