Change of Plans

Well I made it a whole week on the BFL Program and I'm already changing my workout routine. I never stick with a workout for some reason, I always start reading about other workouts and find one that sounds better.

Anyways, I'm not making too drastic of a change, but I figured since I'm really not trying to lose any body fat, I really don't need to be missing out on weight training on Tuesday and Thursday to do cardio. So now I will be doing weight training Monday through Thursday, and since I'm into cycling, I'll get my cardio in on the weekends doing that.

Here is my routine:

Monday - Shoulders and Triceps
Smith Machine Shoulder - 4 x 12, 10, 8, 6
Dumbbell Lateral Raise - 4 x 12, 10, 8, 6
Dumbbell Reverse Fly - 4 x 12, 10, 8, 6
Dumbbell Shrugs - 4 x 12, 10, 8, 6
Lying Tricep Extension - 3 x 10, 8, 6
One Arm Cable Extension - 3 x 10, 8, 6
One Arm Dumbbell Extension - 3 x 10, 8, 6

Tuesday - Back
Wide Grip Pull Up - 4 x 12, 10, 8, 6
Close Grip Pull Down - 4 x 12, 10, 8, 6
One Arm Dumbbell Row - 4 x 12, 10, 8, 6
Bent Over Barbell Row - 4 x 12, 10, 8, 6

Wednesday - Legs
Squat - 4 x 12, 10, 8, 6
45 Degree Leg Press - 4 x 12, 10, 8, 6
Leg Extension - 4 x 12, 10, 8, 6
Leg Curl - 4 x 12, 10, 8, 6
Stiff Legged Deadlifts - 4 x 12, 10, 8, 6
Seated calf Raise - 3 x 10, 8, 8
Standing Calf Raise - 3 x 15, 12, 10

Thursday - Chest and Biceps
Incline Dumbbell Bench Press - 4 x 12, 10, 8, 6
Barbell Bench Press - 4 x 12, 10, 8, 6
Incline Dumbbell Flys - 4 x 12, 10, 8, 6
Cable Crossovers - 4 x 12, 10, 8, 6
Incline Dumbbell Curl - 3 x 10, 8, 6
Preacher Curl - 3 x 10, 8, 6
Standing Hammer Curl - 3 x 10, 8, 6

I think with this workout, I'll be able to bulk up and add lean muscle for the next 9 or 10 weeks. Then in the final week or so before "After" Pictures, I'll work on cutting up and eliminating most of my body fat.

Here is my Diet:

6:30am 30g protein shake w/ 1/2 banana, 4 egg whites and 2 whole eggs, 2 pieces whole wheat toast, Glass of 100% Orange Juice, Multi-vitamin

9:00am Smoked turkey sandwich (slice f/f cheese, very little f/f mayonnaise, very little mustard, tomato slice, pickles), 10 mini rice cakes, small container of f/f yogurt

11:30am Grilled Chicken Breast, steamed brown rice, steamed broccoli, 1 orange

2:00pm Tuna Salad sandwich on whole wheat (mustard, mayonnaise, egg whites,
dill relish), Banana

4:30pm (Pre-workout) 40g protein shake, 5g creatine, 1 apple, L-arginine, BCAA's

6:30pm (Post-workout) 40g protein shake, 5g creatine, 32oz Gatorade

8:00pm Salmon fillet, Brown Rice, mixed vegetables

10:30pm 20g casein protein, 20g whey protein, L-arginine