[MaKaVeLi]

I have been a gym goer for the last 2 years with an occasional 2-3 weeks off at times. I've just planned out a 16 week phase where my goals are to gain more muscle and at the same time lose a lot of fat. I don't know of my bf% but I'd like to get down to at least 12% coz over the last year I had gone from 73kg to 88kg without a huge amount of muscle gain. Here's my split that I intend to stick to throughout this phase:

Monday: Chest, Biceps
Tuesday: Legs
Wednesday: Rest
Thursday: Shoulders, Triceps
Friday: Back, Traps
Saturday: Cardio
Sunday: Rest

This is the first time I'm doing shoulders and tris on the same day but it allows the most amount of time for my shoulders to recover from when I do chest and also allows enough time for my triceps to recover for doing chest. In terms of diet, I think I have it under control but I'll start carb counting to make sure. At the moment the only supplementation I am taking is Whey protein, but I'll be adding creatine, multi-vitamins, L-glutamine, L-Carnitine and possibly even some thermogenics to the mix.

My Basic Stats:

Age:22
Weight: 86kg
Height: 5 10"

I will try to give a breakdown of each of my weight sessions and I'm up for all the criticism you can give...

[MaKaVeLi]

Here's my first input...I change my workout routine around every 2 weeks but every week I'll change the intensity so that the next week when I do the same excercise I go heavier and do less reps. I mostly work with kg's except for some machines which go by pounds.

w/u = warmup

Monday
Chest

Incline DB Press (12 - w/u,10,6,5) - 22.5kg, 32.5, 37.5, 37.5
Hammer Press Machine (12,10,6,6) - 80kg, 120, 140, 140
Cable Cross-over (12,10,8,8,6) - 30lbs - each hand, 36, 42, 48

Biceps

Compound DB curls (12 - w/u,10,8,8) - 10kg, 12.5, 15, 15
Cable curls (10,8,8) - 42lbs, 48, 48

Tuesday

I was supposed to do legs but I did legs for the first time in months last thursday and they were still sore so I did cardio instead.

[Rocky]

Looks like you;ve got a good idea on what you need to do and can listen to your body. Looking forward to reading your log man and seeing what you do. Good work!

[Diesel]

Good luck with the log! Glad to see more and more logs popping up in here :thumbs:

EDIT: you have the same split as me! well except for the cardio lol

[philosopher]

looking forward to this log.... keep it up makaveli

[MaKaVeLi]

Originally Posted by Diesel

Good luck with the log! Glad to see more and more logs popping up in here :thumbs:

EDIT: you have the same split as me! well except for the cardio lol

Kool, gud to know I'm not the only one doing this split. yeah i need the cardio though

[MaKaVeLi]

Thursday

Shoulders
I havn't been doing military presses much over the last 8 months so it's a bit weak at the moment but in 2-3 weeks I hope to bring it back up to what it was before.

Seated BB Military Press (12 - w/u,10,8,6,6) - 30kg, 40, 50, 60, 60
Reverse Machine Fly (12 - w/u,10,10,10) - 90lbs, 105, 120, 130
DB Lateral Raises (10,8,8) - 10kg, 12.5, 12.5
DB Front Raises (10, 10) - 12.5kg, 12.5 - I was pissed off coz my lower back muscle started playing up so I had to stop it at 2 sets. Could have done it seated but it didnt occur to me at the time!

Triceps

W-Bar Skull Crushers (12 - w/u,10,8,10) - 20kg, 30, 40, 40 - really pushed on that last set
DB Single Arm Extension (12,10,10) - 8kg, 10, 12.5
Cable/rope push down (12,12,12) - 24lbs, 24, 24 - went really light and mainly concentrated on the contraction

Time: 80 mins
Result: Need to work on those side laterals and military press

[MaKaVeLi]

Friday
Back

BB Lying Row (12-w/u,10,8,6) - 30kg, 50, 60, 70
DB Row (12,10,8) - 35kg, 37.5, 40
Close Grip Lat Pulldown (12,8,6) - 54lbs, 60.5, 60.5: first time doing this & didnt go too well
Machine Lat Pulldown (10,6) - 75lbs, 75: This went really bad, last week I had done 95lbs for 5 reps but struggling to even do 75 for any good number of reps

Traps

BB Shrugs (12,10,8) - 60kg, 80, 80: wanted to do DBs too but this is all we had time for

Time: 70 mins
Result: Happy with the first two but then I started to fatigue - I need more carbs!

[Weapon X]

Originally Posted by MaKaVeLi2005

Monday: Chest, Biceps
Tuesday: Legs
Wednesday: Rest
Thursday: Shoulders, Triceps
Friday: Back, Traps
Saturday: Cardio
Sunday: Rest

Cool split man, looks along the lines of what Dorian used to do... look forward to reading more.

[MaKaVeLi]

Just in case your curious as to what I do for my cardio
Saturday
Cardio

Treadmill - 25 mins run, 5 mins cool down
Crosstrainer - 20 mins
Cycle - 20 mins

I'm hoping this isn't excessive in that it results in muscle being used as energy. I run at medium-to-high intensity but I do the other two cardio excercises at low intensity.

[MaKaVeLi]

The number of reps I post up are the actual reps that I do un-assisted. So, for example, on my last set of Incline BB bench press I did 4 reps by myself but did an extra two sets with spotting...

Monday

Chest
Incline BB Bench Press: first 2 sets warmup(12,10,10,8,5,4) - 40kg, 50, 60, 70, 80, 80
Flat DB Press (10,7,6,4) 30kg, 32.5, 32.5, 35
Peck-Deck (Machine Fly): (12,10,8) - 120lbs, 130, 150

Biceps

Machine Preacher Curls (10,10,7,5) - 45lbs, 50, 60, 70
DB Concentration Curls (10,10,8,8) - 12.5kg, 12.5, 12.5, 12.5

[pickle]

excellent chest strength your back needs to catch upto it tho!