Thursday, June 2, 2011

My New Workout Plan

     Recently I have decided to switch my focus from maxing my bench press to focusing on maxing my deadlift.  I wouldn't say my bench press was very impressive.  I could bench press 225 a couple of times without assistance but coming to that from where I started was great in my eyes.  Now, I've switched from working out mainly my upper body to working out my lower body more.  This means I had to change my workout routine, which meant adding an entire day dedicated to leg exercises and adding cardio to my daily workouts. 
  The reason I wanted to change my focus was because I actually started noticing the physical changes in my body more than I had before.  About a year and a half ago I finally started exercising regularly for the first time in my life and I weighed in at about 280-85 pounds.  Now, depending on diet/water intake, I vary anywhere from 240-55 pounds.  Thats fine and all but I started noticing my lower body was starting to look more thing than my upper body was.  I had strong arms, bigger shoulders and a strong chest but my legs started looking puny.  That is the reason I decided to focus on my deadlift over my bench press.
     My workout changed from a three day split to a four day split.  I had to do the four day split since I added the full leg workout day.  Doing this split also helped me give my body more of a rest. Here is how my new workout plan looks like:

day one - I workout my chest and triceps with a sprinkle of abdominals
day two - I will workout my back and biceps
day off - I would do solely cardio (jog/bike) with some abs
day three - I work on my shoulders and traps
day off - again i would do cardio with abs
day four - DREADED LEG DAY
day off - this is the last day off i usually take the day off completely after legs

     Along with changing my workout, I had to learn how to properly do the deadlifts.  I believe this was the part that took me the longest i think since I had my form all wrong to begin with.  I had a friend go workout with me and watched some videos to really get it down.  I finally got it down and finally starting to see some progress on my legs.
       I used this series of videos to help me out with my deadlift form.  I learned quite a bit from this guy as well.  I recommend everyone to watch the series.  I only posted the first video so if anyone is interested just look up the rest of the videos on youtube.


    

29 comments:

  1. Wow man that workout schedule looks ridiculous :S good luck

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  2. Just started getting back into working out myself. Will follow for progress. Good luck.

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  3. Man this just reminds me of how I really should be working out myself...

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  4. Bench press is overrated. Do dumb bell bench presses instead.

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  5. Remember to keep to it, don't slack off!

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  6. haha wow man, keep it up.

    I'll stick to wii fit, though!

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  7. wow, cool blog! You're dedicated!

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  8. Try to suffer through whole weider areobic six

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  9. You Exercise!!!!! I just drink, playstation, fap to Asian girls.

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  10. You should take a day off every other day, or so!

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  11. Hey thanks for the comment, i'll follow you :D

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  12. that is quite a workout!

    btw like your blog

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  13. You seem like a very dedicated person. Keep it up, man! Don't slack!

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  14. big work out!
    i would suggest more cardio but that is only my opinion

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  15. keep working, thanks for sharing

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  16. it's good plan, good luck ;)

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  17. I just started something similar again for the summer. I hate legs, legs, legs, legs.

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  18. Keep it up dude, always have your motivation in you mind! It's all about consistency.

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  19. I hope you get ripped dude!

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  20. I've been wanting to start excersising for a while.. Currently trying to get a better diet so I actually have energy during the day.

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  21. This actually looks like a good idea. I really do need a personal trainer cuz i just go to the gym and do what feels right. and i dont think thats as good as people like you telling me whats best. thanks man.

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  22. I use to work out all parts of the body the same day... its more equilibrated for me

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