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New Bodybuilding Routine / Plan
12 years ago
Hey folks,
As part of my current drive to change things up in my life - see my previous journal '46 Hours' - today I did something quite different. I have gotten a new bodybuilding / gym program, this one made by someone OTHER than myself. I admit when it comes to the gym, I have very much always been a lone wolf. No help from anyone, nobody telling me what to do, just figuring out things for myself, especially in the last few years.
However, what I want to do is WIN competitions; and in the last few years, I haven't really been meeting my competitive goals. So, today I signed up for a personal trainer, or call him a coach, for my current ambitions. I've known Tim for a number of years, and he certainly knows what he is doing; he's always done well at the INBA championships and in 2010 he was the overall winner for New Zealand, and gained the chance to compete in the international championships - which is exactly what I want to do.
So Tim threw out my old five-day split and has given me a brand new program. It's pretty hard for me to do, actually, to put my training in somebody else's hands - particularly when there's so much new to me in this program! But it should make for an exciting change of pace. I'm now part of his 'team' he's bringing to the 2014 INBA South Pacific Champs, so that too is an extra push to stick to the training and meet my goals. It's about time you guys saw me in posing trunks again ;)
Without further ado, here's the program:
Day One: Overhead Lunges (3 sets), Squats (3 sets), Overhead Squats (3 sets), Bench Press (3 sets), Incline Dumbbell Chest Press (3 sets), Deep Dips (3 sets)
Day Two: One Arm Dumbbell Snatch (3 Sets), Barbell OR Dumbbell Power Press (3 sets), Lateral Raise (3 sets), Smith Machine Shoulder Press with Preacher Bench (3 sets), Ab Machine Knee Raise (3 sets)
Day Three: Seated Leg Curls (3 Sets), Romanian Deadlifts (3 sets), Swiss Ball Leg Curls (3 sets), Seated Calf Raise {drop sets} (3 Sets), Hanging Leg Raises (3 sets)
Day Four: Chin Ups (3 sets), Deadlifts (3 sets), One Arm Dumbbell Rows {drop sets} (3 sets), Dip Bar Knee Raises (3 sets)
Day Five: Barbell Power Cleans (3 sets), Dips (3 sets), Seated Cable Vertical Tricep Extension (3 sets), Tricep Machine Extensions (3 sets), Horizontal Cable Curls (3 sets), Standing Barbell Curls (3 sets), Reverse Grip Half Hang with Knee Raises (3 sets).
----
There's a LOT about this program different to how I usually train; Only doing 3 sets of an exercise. Less traditional things, lots of lunging, snatching... things I tend to loathe, given my height. But I'm going to give Tim's program my full effort!
Also to begin I'll be having him as my PT one on one for a few weeks. And he doesn't go easy!
So in short - very exciting, very new. I'll let you guys know how I'll get on.'
- Achilles, Oct 2013.
As part of my current drive to change things up in my life - see my previous journal '46 Hours' - today I did something quite different. I have gotten a new bodybuilding / gym program, this one made by someone OTHER than myself. I admit when it comes to the gym, I have very much always been a lone wolf. No help from anyone, nobody telling me what to do, just figuring out things for myself, especially in the last few years.
However, what I want to do is WIN competitions; and in the last few years, I haven't really been meeting my competitive goals. So, today I signed up for a personal trainer, or call him a coach, for my current ambitions. I've known Tim for a number of years, and he certainly knows what he is doing; he's always done well at the INBA championships and in 2010 he was the overall winner for New Zealand, and gained the chance to compete in the international championships - which is exactly what I want to do.
So Tim threw out my old five-day split and has given me a brand new program. It's pretty hard for me to do, actually, to put my training in somebody else's hands - particularly when there's so much new to me in this program! But it should make for an exciting change of pace. I'm now part of his 'team' he's bringing to the 2014 INBA South Pacific Champs, so that too is an extra push to stick to the training and meet my goals. It's about time you guys saw me in posing trunks again ;)
Without further ado, here's the program:
Day One: Overhead Lunges (3 sets), Squats (3 sets), Overhead Squats (3 sets), Bench Press (3 sets), Incline Dumbbell Chest Press (3 sets), Deep Dips (3 sets)
Day Two: One Arm Dumbbell Snatch (3 Sets), Barbell OR Dumbbell Power Press (3 sets), Lateral Raise (3 sets), Smith Machine Shoulder Press with Preacher Bench (3 sets), Ab Machine Knee Raise (3 sets)
Day Three: Seated Leg Curls (3 Sets), Romanian Deadlifts (3 sets), Swiss Ball Leg Curls (3 sets), Seated Calf Raise {drop sets} (3 Sets), Hanging Leg Raises (3 sets)
Day Four: Chin Ups (3 sets), Deadlifts (3 sets), One Arm Dumbbell Rows {drop sets} (3 sets), Dip Bar Knee Raises (3 sets)
Day Five: Barbell Power Cleans (3 sets), Dips (3 sets), Seated Cable Vertical Tricep Extension (3 sets), Tricep Machine Extensions (3 sets), Horizontal Cable Curls (3 sets), Standing Barbell Curls (3 sets), Reverse Grip Half Hang with Knee Raises (3 sets).
----
There's a LOT about this program different to how I usually train; Only doing 3 sets of an exercise. Less traditional things, lots of lunging, snatching... things I tend to loathe, given my height. But I'm going to give Tim's program my full effort!
Also to begin I'll be having him as my PT one on one for a few weeks. And he doesn't go easy!
So in short - very exciting, very new. I'll let you guys know how I'll get on.'
- Achilles, Oct 2013.
Different and nontraditional is good. It keeps your body from adapting too much.