Ok been out for a while but now Im back! The new approach is to build muscular and cardio endurance for a month (maybe more) before attempting the Arnold Routine again. This is the new routine leading up to it.

Exercise Day 1 (Three 2 minute sets with 30-60 sec rest in between each exercise and 2 minutes between sets)

Crunches                                                                                                 

Push-Ups                                                                                                 

MTN Climbers                                                                                        

Burpees                                                                                                   

Squats                                                                                        

Jumping Jacks                                                                                         

Jump Rope                                                                                              

                                                                       

Exercise Day 2   (Three 30 second sets with 30 second rest in between each exercise and 2 minutes between sets)

Bridge                                                                                        

L-Leg Raise                                                                                              

Flutter Kicks                                                                                            

Side Bridge (L)                                                                                        

Side Bridge (R)                                                                                        

Super Man                                                                                              

Suicides

Take 2- Week 1

     I apologize for the long delay in the blog but life would not allow continuation. Lifting in a bodybuilding fashion comes with its trials and tribulations, there is family to consider, money to be made, and loved ones to mourn. I do not recommend attempting anything like this until your life is at a stable point or at least a manageable point. It is extremely hard to find motivation during troubling times.

       After a few weeks away from the gym I have finally returned to chasing my dream. I modified Arnold's plan slightly. In his routine there were a couple muscle groups that only had 1-2 exercises singling then out so I decided to add a few more exercises to the routine. I added; Elevated Machine Row (for Lats), Full Range of Motion Lat Pull-down, Reverse Shrugs, Behind the Back Forearm Curls, and I started doing a dead-lift/shrug super set. In addition to adding exercises I am now doing 4-5 sets per exercise depending on the signals my body is giving me. I will give updated progress pictures on Sunday FEB 24 along with updated measurements, weight and body fat percentage. 

      My body Fat was 22% at 217 lbs 2 weeks ago.

More to come...

      

Week 4, Day 4

      After almost a week long hiatus due to minor injury I am back in the gym and it felt great to be back. I took progress pictures for everyone, not much changed I guess that is what happens when you are out of the gym for the week with holiday food about. But I did some soul searching, if you will, and decided that I was pushing my self to fast. In order to mend myself and prevent serious injury I am going back to the plan at week one. I am only going to do two sets of each workout for the next three weeks until I can adjust my body to a heavy work load. At the beginning of week four I will do 3 sets for two weeks, week six 4 sets and so on until I reach the same workload of Arnold. I understand its going to take longer than I would like but I would like to be arriving at my goal months from now rather than never being able to achieve my goal do to serious injury. The pain in my shoulder and my knees was just the wake up call I needed. SLOW DOWN!

Progress Pictures:

      As you can see a week off with poor eating habits does nothing for progress. So going from here forward I will monitor my calories consumption and I am going to be a lot more picky about what I am eating.

The Workout:

Barbell Curl	90	Set 1: 60.0x15 Set 2: 70.0x6 Set 3: 0x0 Set 4: 0x0 Set 5: 0x0 Set 6: 0x0
Seated Dumbell Curl	28	Set 1: 15.0x15 Set 2: 20.0x12 Set 3: 0x0 Set 4: 0x0 Set 5: 0x0 Set 6: 0x0
Dumbbell Concentration Curls	21	Set 1: 10.0x15 Set 2: 15.0x12 Set 3: 0x0 Set 4: 0x0 Set 5: 0x0 Set 6: 0x0
Barbell Close Grip Bench Press	125.99	Set 1: 75.0x15 Set 2: 90.0x12 Set 3: 0x0 Set 4: 0x0 Set 5: 0x0 Set 6: 0x0
Triceps Pushdown V-Bar	112	Set 1: 70.0x15 Set 2: 80.0x12 Set 3: 0x0 Set 4: 0x0 Set 5: 0x0 Set 6: 0x0
EZ Bar Decline Close Grip Skull Crusher	84	Set 1: 55.0x15 Set 2: 60.0x12 Set 3: 0x0 Set 4: 0x0 Set 5: 0x0 Set 6: 0x0
Dumbbell Standing One Arm Triceps Extension	28	Set 1: 15.0x15 Set 2: 20.0x12 Set 3: 0x0 Set 4: 0x0 Set 5: 0x0 Set 6: 0x0
Barbell Shoulder Press	112	Set 1: 60.0x15 Set 2: 80.0x12 Set 3: 0x0 Set 4: 0x0 Set 5: 0x0 Set 6: 0x0
Dumbbell Lateral Raise	21	Set 1: 10.0x15 Set 2: 15.0x12 Set 3: 0x0 Set 4: 0x0 Set 5: 0x0 Set 6: 0x0
Dumbbell Lying Rear Lateral Raise	112	Set 1: 70.0x12 Set 2: 80.0x12 Set 3: 0x0 Set 4: 0x0 Set 5: 0x0

Calorie Consumption:

Breakfast	Calories	Carbs	Fat	Protein
Wendy's (Judson's - Garden Side Salad, 1 container	70	17	0	1
Wendy's - Classic Ranch Dressing, 1 package	100	2	10	1
Optimum Nutrition - Nitrocore 24 - Ultimate Chocolate, 1 scoop	200	14	5	24
	370	33	15	26
Lunch
Burger King - Ranch Salad Dressing, 2 oz	190	2	20	1
Burger King - Side Salad, 1 container	40	3	2	3
	230	5	22	4
Snacks
Starbucks - Strawberry & Blueberry Yogurt Parfait, 1 container (8.oz)	290	55	4	8
Starbucks - Tazo Chai Iced Tea Latte - Grande - Whole Milk, 1 serving(s) (16 fl oz ea.)	270	45	7	7

And 24 Cup of Water.

Notes On the Workout:

      

      1) There was some strain in my shoulder during some off the exercises until I dropped the weight. I need to drop the weight next time around.