AM – Chest/Calves, PM – Shoulders/Triceps
Today I started a new 2 a day weight training split. I've been wanting to try a split like this for a while. Everything is trained twice a week. My first workout was around 10:45am and my second workout was at 4:30pm.
Chest/Calves AM:
- Slight incline Smith Machine Press - 5 total sets (12,8,15,6,12)
- Incline DB Press - 4 total sets (12,8,15,8)
- Flat DB Fly - 4x12
- Seated Calve Raise - 4x12
Shoulders/Tri/Abs PM:
- Seated DB Lateral Raises 5 total sets (15,10,8,20,12)
- Smith Machine Overhead Press 4 total sets (12,8,15,8,15)
- Behind the back cable lateral raise - 3x10-12
- DB Front Raise - 3x12
- Behind the back smith machine shrugs - 3x12
- Seated Overhead Cambered bar EXT - 4x10-12
- V-Bar Pushdowns - 3x12 superset Rope crunches 3x12
- One Arm Overhead DB Ext superset sit ups on decline bench 3x12 and failure on situps
Muscle Confusion
This involves doing a different rep range for every set of an exercise but it's not pyramiding up or down in a steady manner. Instead, go back and forth between heavy and more moderate weight from set to set, which really stimulates the muscle in a way it's totally unaccustomed to. If you think it sounds silly, go ahead and try it and you'll change you mind! - Sibil Peeters (Trainer of the Pro's)
Sibil Peeters
- Set 1 - 15 Reps
- Set 2 - 6 Reps
- Set 3 - 12 Reps
- Set 4 - 8 Reps
- Set 5 - 10 Reps
- Set 6 - 5 Reps
This is an awesome technique that I just tried out today and it fills the muscle up quick! Make sure to give this a try in your next workout!
3/9/2011
9am - 54g whey, 1 cup oats- 11:20am - 4 pieces turkey bacon, 4oz turkey burger, 5 oz sweet potato
- 2pm - 2 turkey burgers on flat bread, 1 chicken burrito, ben and jerry's icecream
- 8pm - 8oz chicken
- 10pm - 6 egg whites 2 yolks
My cheat meal at 2pm kept me full for most of the day.
