newvibes

In my new quest to build a body to make even Jean Claude Van Dame envious I’ve devised a training plan which I hope to stick to for the next 16 weeks before I go on holiday. Since starting work and thus loosing time for playing football and other sporting activities I’ve developed a small beer belly as well as lost a lot of the physique I built in the process of gaining a black belt, I’ve now decided that enough is enough and after 4 years I’m going to start going to the gym again on a regular basis as well as devising a new healthy eating plan.

One of the things that I need to develop in order to do this however is some self discipline. One way I’ve thought about doing this is to measure all my achievements and to generate a diary of my training so that I may see the positive impact that a regular training excersise will have on my body and my mental health.

I’ve been reading Arnold Schwarzenneger’s Encyclopedia of Modern Bodybuilding and have decided to use his reccommended beginners training routines to start with. I hope to develop this as I go along to fine tune it to cater for my needs. I’m hoping to eventually get back into some form of Martial Arts but for the time being I’m really only training for my own sake and to have a body I can be proud of.

The training regime is as follows.

Workout 1 (Mon/Thur) - Chest, Back, Abs

Workout 2 (Tue/Fri) - Shoulders, Upper Arms, Forearms, Abs

Workout 3 (Wed/Sat) - Thighs, Calves, Lower Back, Abs

Detailed Breakdown

Workout 1 (Mon/Thur) - Chest, Back, Abs

Chest - Bench Press, Incline Press, Pullovers

Back - Chinups (50 reps)

Power Training - Deadlifts

Workout 2 (Tue/Fri) - Shoulders, Upper Arms, Forearms, Abs

Shoulders - Barbell Clean and Press, Dumbbell Lateral Raises

Power Training - Heavy Upright Rows, Push Presses

Upper Arms - Standing Barbell Curls, Seated Dumbbell Curls, Close Grip Press, Standing Tricep Extensions with Barbell

Forearms - Wrist Curls, Reverse Wrist Curls

Workout 3 (Wed/Sat) - Thighs, Calves, Lower Back, Abs

Thighs - Squats, Lunges, Leg Curls

Calves - Standing Calve Raises

Lower Back

Power Training - Straight Leg Deadlifts, Goodmornings

Diet

Of course diet is also extremely important and right now that is something I’m still working on so I’ll post that seperately when I’ve got an idea of what I’m going to do with that.