I’m still very sore, maybe even more sore, from my workouts this week. I can feel big changes already though. If I can keep up this workout schedule for the next 6 – 8 weeks, I’m sure I can pack on huge amounts of mass. I’ve been drinking non-fat yogurt shakes with pineapple, whey, and flax oil. It’s the perfect recovery shake for repairing damaged tissue. I’ve been trying to consume lots of good carbohydrates during the day and increase my protein intake to add extra calories to my diet. The weight’s I’m using are definitely the heaviest I’ve ever used on a consistent basis.

Here are the remaining two days of my workout (Thursday and Friday). The same rules mentioned at the bottom of the original post still apply. And again, the 35 LB Olympic size bar bell is not included in the weights listed.

Workout C
Pullup, 4 sets, 8 reps
Neutral Grip Dumbbell Press, 4 sets, 8 reps, 45 LBS
Weighted Chinup, 3 sets, 5 reps, 16 LBS
Lateral Raise, 3 sets, 8 reps, 25 LBS
Bench Press, 3 sets, 6 reps, 160 LBS
Barbell Curl, 3 sets, 8 reps, 50 LBS
Decline Dumbbell Triceps Extention, 3 sets, 8. reps, 30 LBS 30 LBS
Incline Dumbbell Curl, 3 sets, 12 reps, 20 LBS

Workout D
Deadlift, 3 sets, 6 reps, 140 LBS
Side Plank, 3 sets, 20 second hold
Front Squat, 4 sets, 8 reps, 60 LBS
Good Morning, 4 sets, 8 reps, 60 LBS
Overhead Squat, 3 sets, 5 reps, 30 LBS
Calf Raise, 3 sets, 10 reps, 35 LBS
Swiss Ball Curl Up, 3 sets, 15 reps

I started a new workout regiment yesterday, a four day split: Monday, Tuesday, Thursday, and Friday. I’m going heavy to put on some mass. My bench press is the heaviest I’ve ever used on a regular basis; 37 LBS more than my own body weight. Statistically speaking, the average man can bench press 93% of his own body weight one time (one rep max). I knew I would feel sore the day after, and boy, do I feel sore, especially my chest. Below is the workout I completed yesterday and today. I don’t know what weights I’ll be using for Thursday and Friday’s workouts, so I’ll post those workouts on Friday.

The Olympic size barbell that I use is 35lbs. To make it easier while I’m adding/removing weights during the workout, I do not add that weight into the numbers below. I felt like puking after the AB workout today. ABs are certainly the hardest muscle to work, and the rarest to see in full view.

Workout A (Monday)
Bench Press, 3 sets, 5 reps, 170 LBS
Dumbbell Row, 3 sets, 6 reps, 45 LBS
Dumbbell Bench Press, 4 sets, 8 reps, 50 LBS
Snatch-Grip Barbell Row, 4 sets, 8 reps, 90 LBS
Incline Dumbbell Press, 3 sets, 12 reps, 40 LBS
Dumbbell External Rotation, 3 sets, 10 reps, 8 LBS

Workout B (Tuesday)
Squat, 3 sets, 6 reps, 100 LBS
Rear-delt Raise, 3 sets, 10 reps, 20 LBS
Romanian Deadlift, 4 sets, 8 reps, 100 LBS
Dumbbell Split Squat, 4 sets, 8 reps 35 LBS
Swiss Ball Jackknife, 3 sets, 10 reps
Bicycle Crunches, 3 sets, 50 reps
Swiss Ball Rollout, 3 sets, 10 reps

Oh, I almost forgot to mention: The first two exercises in each workout are done back to back, one set of each exercise with a 60 second rest in between until all sets are complete. The remaining exercises are done in pairs as supersets; one set of each exercise without rest in between, then a 60 second rest, until all sets of those two exercises are complete. The only exception to this rule is on Workout B: the last three exercises (the AB workout) are done one after another without rest until one set of each has been completed, then a 60 second rest.