March 20, 1996

Well here I am again.  I haven’t written in this for Tuesday mainly because there is not much to write when you are not working or going to the gym.

Three Exercise Principles

I can say that I’ve learnt 3 new things for Training from Muscle and Fitness magazines.  The first two are yet to be tried.

  1. The 20-Rep Movement: This is done by warming up on a weight first, for example, squats. Then you do 20 Reps of 90% of the weight you can handle one rep at a time and then pausing for about 10 seconds you do it all over again until your legs feel like Jello.
  2. The Time Factor (Flex, November 1993 Pg. 128), Having to do heavy weight with low reps for a shorter time and light weight with high reps for a longer period of time to equal or heighten the amount of poundage you push in your training session.
  3. The third technique is to do with a higher training regimen in the near future, consisting of splitting two workouts into one day called the Double-Split Training Principle. Using heavy weight in the Morning and Lighter and longer sets in the afternoon or vice versa,

I will probably be doing heavy then light so I can use up energy more in the first session.  This way I can train the body once with serious stress and then maintain the peak of the muscle within the week by doing lightweight for it so it maintains throughout the week.  It will look something like this.

Double-Split Training Principle Program

Day 1:
Morning: Chest 9-12 sets; Biceps 6-9 sets;
Afternoon: Shoulders 6-9 sets; Triceps 6-9 sets; Abs 6-9 sets;
Day 2:
Morning: Quads 9-12 sets; Hamstrings 6-9 sets;
  Afternoon: Latissimus Dorsi 6-12 sets; Calves 6-9 sets; Abs 6-9 sets;
Day 3: Rest Day
Day 4:
Morning: Shoulders 9-12 sets; Triceps 6-9 Sets;
Afternoon: Chest 6-9 Sets; Forearms 6-9 sets; Abs 6-9 sets;
Day 5:
Morning: Latissimus Dorsi 12-16 sets; Trapezius 3-6 sets;
Afternoon: Quads 6-9 Sets;  Hams 3-6 sets; Erectors   3-6 sets; Abs 6-9 sets;
Day 6: Rest Day
Day 7: Rest Day
—- Repeat Again —-

 

Now I have a routine that will build me up faster but hopefully not over-train me or deplete me of energy.  If I do it right then it will benefit me, but I would have to get up early to do this split and eat nutritiously for a week or two to gain weight.

I will have to get to sleep about 30 minutes earlier every day to get to wake up about 9:00 a.m. to 10:00 p.m. so I can do the Double Split.  I can have it that way if I can’t train on Saturdays efficiently, but if I can train on Saturdays then I can do this routine.

Double-Split Training Principle Saturday Program

Day 1:
Morning: Chest 9-12 sets; Biceps 6-9 sets;
Afternoon: Shoulders 6-9 sets; Triceps 6-9 sets; Abs 6-9 sets;
Day 2: Rest Day
Day 3:
Morning: Quads 9-12 sets; Hamstrings 6-9 sets;
Afternoon: Latissimus Dorsi 6-12 sets; Calves 6-9 sets;  Abs 6-9 sets;
Day 4: Rest Day
Day 5:
Morning: Shoulders 9-12 sets; Triceps 6-9 Sets;
Afternoon: Chest 6-9 Sets; Forearms 6-9 sets; Abs 6-9 sets;
Day 6:
Morning: Latissimus Dorsi 12-16 sets; Trapezius 3-6 sets;
Afternoon: Quads 6-9 Sets; Hams 3-6 sets; Erectors 3-6 sets;        Abs 6-9 sets
Day 7: Rest Day

 

Now I need at least two meals between sessions so I can fill up on protein and carbohydrates for the training I just did, and to recuperate.  The other meal is so I can energize the body to do it all over again, only lighter.  Now I will need about 6-7 hours rest between gym sessions so, if I get up around 9 am then this is what happens.

Daily Exercise Routine Sample

9:00 am — Wake up –
9:30 am — Meal  — One 80% carbs, 15% Protein, 5% Fat
11:30 am — Meal Two — 70% carbs, 20% Protein, 10% Fat
12:30 pm — Gym Session —
2:00 pm  – — Meal Three 50% Carbs, 40% Protein, 10% Fat
5:00 pm — Meal Four 40% Carbs, 50%Protein, 10% Fat
6:30 pm — Gym  Session —
8:00 pm — Meal Five 75% Carbs,  15% Protein, 10% Fat
10:00 pm — Meal Six 15% Carbs, 75% Protein, 10% Fat
11:00 pm – 12:00 — Sleep —

 

Now that should serve me well, and it can fit all other stuff in there like getting a tan.  Maybe I can do that on rest days like on Wednesday and Saturday or, on Tuesday and Thursdays, going for about 1 hour or 45 minutes long.  I can bath and brush my teeth and do the splits and all that too.

What’s good about this is that I am working the abdominals every training day I go to the Gym, which is good for look and for my posture and my back.

It’s now 2:51 am.  I am going to do the splits and read a bit, and maybe do some heavy breathing and then go to sleep a little earlier tonight.

 

Author: 钨宝

The author of Diary Of A Mad Chaos from 1996 to 2018, The Lost Years book, Wubao In China (猎艳奇缘) book series, and Foreigner (华人) an exploration of race relations in Australia. Fluent in Chinese Mandarin, Macedonian, and English, the author currently resides in China, Guangzhou where he continues to make comparative analysis of the cultural differences between Eastern and Western societies.

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