February 25th, 2013

I'm ready for a change in my routine.  I have been on a 6-day "bro" split with an extra leg day for the past few months.  It looked a little something like this:

1 - Chest & Biceps [A]
2 - Shoulders & Triceps [B]
3 - Legs (Quad Focus) on WEDNESDAYS
4 - Back [C]
5 - Chest & Biceps [A]
6 - Legs (Ham Focus) on SATURDAYS
7 - Rest or Cardio Only or Weak Point Training

Leg days are always fixed on Wednesdays and Saturdays.  [A] Chest & Biceps, [B] Shoulders & Triceps, and [C] Back are in rotation throughout the week.  I've experienced incredible gains in size and strength by increasing the frequency of my leg workouts.  Ever since I started training them twice a week versus only once a week, I have only experienced positive results; especially now that I have the nutrition to support growth.  With that said, this gives me reason to increase frequencies in my upper body workouts.  I am now on a Pull-Push-Legs routine which started today:

1 - Pull (Back & Biceps)
2 - Push (Chest, Shoulders, & Triceps)
3 - Legs (Quad Focus)

4 - Pull (Back & Biceps)
5 - Push (Chest, Shoulders, & Triceps)
6 - Legs (Quad Focus)

7 - Rest or Cardio Only or Weak Point Training

With this new routine, I anticipate a greater amount of calorie burn per week versus my previous routine.  I am not doing a Push-Pull-Legs schedule because doing Legs after Back (Pull) would be too strenuous.  Rest times will be minimal (~1 minute between sets) and the style of training will continue to be like Mike Mentzer and Dorian Yates' HIT.

On Saturday, I trained legs and met a new personal record with the Romanian Deadlifts with 405 lbs. x 9 reps (I think I could've done 10, but my hands were clammy and the weight slipped).  Today, I had a Pull day and did some strict Lawnmowers on the incline with 150 lbs. x 9 reps and I also did some wide-grip Lat Pulldowns on the cable at 270 lbs. x 6 reps.  

Meanwhile, I think I will need the caloric support to back up my new training program:

Weekdays ~3000 calories
Protein: 210g
Fat: 60g
Carbs: 420g

Weekends ~3300 calories
Protein: 210g
Fat: 50g
Carbs: 500g (CARB CITY!!!  This will be my new PR with recorded carb intake.)

I am currently at 168.6 lbs.  I'm somewhere around ~12% bodyfat and I'm ready for more gains!