Jim Cipriani's "Rip it Up" Body Transformation Blog

Jim Cipriani's Body Transformation Blog

Hard Hitting Facts and the Most Result Producing Routines You'll Ever Experience.

Tips, Tricks and Thoughts on Diet and Training in support of Awesome Muscle Growth and Fat Obliteration Without Steroids....FAST!

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Friday - December 4, 2009: Chest & Biceps

I have updated my Cardio, Supplement, and Nutrition section. Check it out, as these are major factors in bringing in the New Year leaner than you ever have!

Chest

A) Incline Press (6-7 sets x 4-8 reps) - The first 4-5 sets are just warm-ups and acclimation sets. The last 2 is where it counts. Today I did these with a pause on the chest for each and every rep and exploded (as much as I can explode the heavier weights) on the press. I worked up to 265 lbs this week.

B) Flat Dumbbell Press (3 x 6-10) - Two things to note here: 1) If I start with a barbell press movement, I will do a dumbbell press next. And 2) If I use the flat bench for the first movement then I pick the incline for part two and vice versa. I did a traditional pyramid of 100 lbs for 10 reps, 115 for 8, and 125 for 6.

C) Incline Flyes (3 x 8-10) - If you have been following for the past month you know I like to use the same angle as movement number one. I pyramid weight here, starting really light on the first set to get the stretch going, a moderately heavy second set, then an all-out last set.

D) Cable Flyes (2 x 10-12) - For the most part, the angle of this movement stays pretty much the same. When I originally wrote this program out, I was going to do either the Flye Machine or Cable Crossover as my final chest movement. The Cable Crossover would be the preferred as there is more freedom of movement when compared to the Flye Machine. I decided to take this one step further and do them lying on a bench. The regular standing version allows for a lot of movement and leverage advantages because your body can free float around. When locked into position by laying on the bench, there is no way to cheat it through. And it was worth it! My chest feels great after.

Biceps

E) EZ Curls (5 x 6-10) - The first 3 sets are just warm-ups and acclimation...then it is all out for 2 sets! I worked up to 125 lbs.

F) Incline Dumbbell Curls (2-3 x 6-8) - Again I worked up to 45 pounds on the last set. Another thing I do here is start fairly steep (about 70-75% angle) and then drop the bench a notch with each set. This allows my shoulder/biceps tie-in to get acclimated to the movement.

Thursday - December 3, 2009: Back

A) Pulldowns (5-6 sets x 6-10 reps) - I used a parallel grip today, medium wide. The first 3 sets were just warm-ups. The last two sets were to all out failure! Today I did warm-up set of 10, 8, and 6. Then I did 3 worksets. I started at 150 pounds and worked my way up to 230 for a solid set of 6.

B) Wide-grip Low Cable Row (3 x 8-10) - I used 210 for a 2 sets of 8.

C) One Arm Dumbbell Rows (2 x 6-8) - First set was with 110 for a set of 8 and the second set was with 120 for 7.

D1) Hyperextensions (2 x 15-20) - I used my bodyweight only today and aimed for high reps. I am very conscious of holding the top contracted position on these for a solid 1-second count...squeezing my glutes very hard. I don't pivot from the waistline on these. I pivot from the hips. More like a Romanian Deadlift, keeping my chest up and out and concentrating on pushing my sternum towards the floor.

stagger-setted with

D2) Dumbbell Shrugs (2 x 6-10) - I used a pair of 120 lbs dumbbells on both sets today. Again, I am very conscious of form. I drop my shoulder very far down. I only initiate the movement with my traps...not legs and body momentum. AND I make sure to hold that top contracted position for a full 1-second count.

Tomorrow - Chest and Biceps!

Tuesday - December 1, 2009: Legs

Legs

A) Squat (6 sets x 5-8 reps pyramiding my weight up) - 2 weeks in a row with a great squat session. Here I start light and work up across the seven sets to a near maximum effort. The progression was 135, 225, 275, 315, 345 and finally 355. I killed the 355 for and full 8 reps! Best squat day in a very long time. I think I might have been hungry to do them after not doing them for so long. Plus, my lower back is feeling pretty good again.

B) Leg Press (3 sets x 10-12 reps pyramiding weight) - Pretty straight forward here. Again, I worked my way up to 630 lbs for a moderately taxing set.

C) Dumbbell Stiffleg Deadlift (2-3 sets x 10 reps) - Finished my last set with a pair of 120's in my hands.

D) Standing Calf Raise (3 x 10-15) I was running out of time, so I only got two sets in. I was aiming for 3. I kept the reps high, but still made sure that I got a full stretch and a full contraction...holding each for a full second count. I used 300 lbs for all sets.

Tomorrow - Just Cardio!

Monday - November 30, 2009: Abs, Shoulders and Triceps

Last week of this routine! If you haven't yet, make sure to check out my Diet, Cardio, and Supplement page. Progression there and adherence to these details are just as important.

Core/Ab Warm-up (as many rounds as I can fit in 10 minutes)

A1) Hanging Leg Raise

A2) Standard Floor Crunches

A3) Ab Bench Crunch

I did 4 total rounds again but this time I really stretched the reps out to 20-30. As each round ticked by, I was getting my usual less and less reps. Obviously through fatigue. I pretty much go non-stop straight through. On abs, I normally concentrate very hard on my breathing and the contraction. This time, I focused on power and speed of contraction...just to get a different feel.

Shoulders

A) Seated Barbell Press (5 x 8-10 pyramiding weight) - I stayed with the seated barbell version. This is my strongest version...BY FAR! The first 3 sets were warm-ups and acclimation.

B) Upright Rows (3 x 10-12 pyramiding weight) - I use the E-Z curl bar for this as I find it is less torque on my wrists. I started with an easy set of 75 pounds and worked my way up to 95.

C) Side Lateral Raises - I did 2 sets of 12 with moderate weight to cap off the delts (both with the 35's this week). This exercise I am super strict on and hold the top contracted position for a 1 second count.

Triceps

A) Lying Triceps Extensions (3 x 8-10) - I use the E-Z Curl bar for this and take an inside grip. I started at 95 and worked my way up to a hard set with 115 for 10 reps.

B) Pushdowns (2 x 8-10) - I did my both sets with 110 lbs. I hit failure right at 10 reps on the first set, so I opted not to take it up. I hit failure at the 8 rep mark on the last set.

C) Overhead Cable Extensions with Rope (2 x 8-10) - I really LOVE this movement! I did both sets at 80, hitting 10 reps on both sets.

Tomorrow - LEGS!!!

Saturday - November 28, 2009: Chest & Biceps

Chest

A) Flat Bench Barbell Press (6-7 sets x 4-8 reps) - Back to hitting the bread and butter exercise of the upper body first. The first 4-5 sets are just warm-ups and acclimation sets. The last 2 is where it counts. I worked up to 315 lbs this week.

B) Incline Dumbbell Press (3 x 6-10) - Two things to note here: 1) If I start with a barbell press movement, I will do a dumbbell press next. And 2) If I use the flat bench for the first movement then I pick the incline for part two and vice versa. I did a traditional pyramid of 100 lbs for 10 reps, 115 for 8, and 125 for 6.

C) Flat Bench Flyes (3 x 8-10) - If you have been following for the past few weeks you know I like to use the same angle as movement number one. I pyramid weight here, starting really light on the first set to get the stretch going, a moderately heavy second set, then an all-out last set.

Biceps

E) EZ Curls (5 x 6-10) - The first 3 sets are just warm-ups and acclimation...then it is all out for 2 sets! I worked up to 125 lbs.

F) Incline Dumbbell Curls (2-3 x 6-8) - This week I worked up to 45 pounds on the last set. Another thing I do here is start fairly steep (about 70-75% angle) and then drop the bench a notch with each set. This allows my shoulder/biceps tie-in to get acclimated to the movement.

See you next week for WEEK 4 - The final week before we switch it up again!

Friday - November 27, 2009: Back

I was going to hit this workout early Thanksgiving morning. Well, let's just say that Wednesday night kept me from doing so. This is the part of the holidays I don't like. And it is where most people drop the ball.

It is very easy to get out of your routine and structure. Okay...so it happens! It is what you do before and what you do after that really will matter. If you are a person that once one tire goes flat you figure, "Screw it! I am going to flatten the other three!", then you are doomed.

I had a couple of bad days. I don't like anymore than any of you do. But I am not going to sabotage myself by jumping off the wagon. I put it behind me and get back to business. And that started Friday morning with some healthy eating and a great workout!

A) Pulldowns (5-6 sets x 6-10 reps) - These were done standard overhand style with a semi-wide grip. The first 3 sets were just warm-ups. The last set was to all out failure! Today I did warm-up set of 10, 8, and 6. Then I did 3 worksets of 8-10, 6-8, and 4-6. I started at 100 pounds and worked my way up in 20 lb jumps to 200 for a solid set of 6. I used wrist straps this time and it made staying in good form much easier.

B) Wide-grip Low Cable Row (3 x 8-10) - I used the heavier machine (with the extra drag to the pulley) in the gym again today. I used 180 for a 2 sets of 8.

C) One Arm Dumbbell Rows (2 x 6-8) - First set was with 110 for a set of 8 and the second set was with 120 for 7.

stagger-setted with

Tomorrow - Chest and Biceps!

Tuesday - November 24, 2009: Legs

FINALLY!!! After 2 weeks of not being able to get on a squat rack due to a crowded gym, I was able to get on one today. And it was my best squat day in a while! Read on...

Legs

A) Squat (6 sets x 5-8 reps pyramiding my weight up) - Here I start light and work up across the seven sets to a near maximum effort. The progression was 135, 185, 225, 275, 315, and finally 345. I killed the 345 for and full 8 reps! Best squat day in a very long time. I think I might have been hungry to do them after not doing them for so long. Plus, my lower back is feeling pretty good again.

B) Leg Press (3 sets x 10-12 reps pyramiding weight) - Pretty straight forward here. Again, I worked my way up to 630 lbs for a moderately taxing set.

C) Dumbbell Stiffleg Deadlift (2-3 sets x 10 reps) - Being that my energy was at a max today, I was able to hit these pretty hard. Finished my last set with a pair of 120's in my hands.

D) Standing Calf Raise (2 x 10-15) I was running out of time, so I only got two sets in. I was aiming for 3. I kept the reps high, but still made sure that I got a full stretch and a full contraction...holding each for a full second count.

This was BY FAR the best leg day of this phase.

Tomorrow - REST!

I will be hitting the gym early Thanksgiving morning to train my Back. See you then!

Monday - November 23, 2009: Abs, Shoulders and Triceps

Third week going with this routine program. That means we are half-way through! Two more weeks to go before we switch it up. All out training in the meantime! I also updated my Diet, Cardio, and Supplement page. So be sure to check out the progression there, as well.

Core/Ab Warm-up (as many rounds as I can fit in 10 minutes)

A1) Hanging Leg Raise

A2) Standard Floor Crunches

A3) Ab Bench Crunch

I did 4 total rounds again hitting each set for 8-15 reps. As each round ticked by, I was getting less and less reps. Obviously through fatigue. I pretty much go non-stop straight through. On abs, I concentrate very hard on my breathing and the contraction. Anyone can just shuffle out reps rapidly. Abs, more than any other muscle group, concentrating on the feel and the contraction is imperative! Hanging Leg Raises were done with AbOriginals (O-shaped straps that you rest your triceps in while in the hanging position). The Ab Bench is a machine popularized by Jonathan Lawson and Steve Holman. You can find out more on this at Homegym.com.

Shoulders

A) Seated Barbell Press (5 x 8-10 pyramiding weight) - Staying with the press as my first movement, I switch the variety of it up again and went for the barbell version. This is my strongest version...BY FAR! The first 3 sets were warm-ups and acclimation. I started at 135 lbs and worked my way up to 235 lbs for a set of 9.

B) Upright Rows (3 x 10-12 pyramiding weight) - I use the E-Z curl bar for this as I find it is less torque on my wrists. I started with an easy set of 75 pounds and worked my way up to 95.

Triceps

A) Lying Triceps Extensions (3 x 8-10) - I use the E-Z Curl bar for this and take an inside grip. I started at 95 and worked my way up to a hard set with 115 for 10 reps.

B) Pushdowns (2 x 8-10) - I did my both sets with 110 lbs. I hit failure right at 10 reps on the first set, so I opted not to take it up. I hit failure at the 8 rep mark on the last set.

C) Overhead Cable Extensions with Rope (2 x 8-10) - I really LOVE this movement! I did both sets at 80, hitting 10 reps on both sets.

Tomorrow - LEGS!!!

Friday - November 20, 2009: Chest & Biceps

For full chest development, I want to have equal priority on the pectoral major and the pec minor. Today I flip-flopped the chest workout. Instead of hitting the flat bench press first, I did inclines. And then I followed the same pattern all the way through making adjustments on the angles of the bench on each movement (where necessary):

Chest

A) Incline Barbell Press (6-7 sets x 4-8 reps) - This was done first instead of the Flat Bench Press.. The first 4-5 sets are just warm-ups and acclimation sets. The last 2 is where it counts.

B) Flat Bench Dumbbell Press (3 x 6-10) - Two things to note here: 1) If I start with a barbell press movement, I will do a dumbbell press next. And 2) If I use the flat bench for the first movement then I pick the incline for part two and vice versa.

C) Incline Flyes (3 x 8-10) - I like to do a flye movement here and I use the same angle as movement number one. I pyramid weight here, starting really light on the first set to get the stretch going, a moderately heavy second set, then an all-out last set.

Biceps

E) EZ Curls (5 x 6-10) - The first 3 sets are just warm-ups and acclimation...then it is all out for 2 sets!

F) Incline Dumbbell Curls (2-3 x 6-8) - Again, I worked up to 40 pounds on the last set. Another thing I do here is start fairly steep (about 70-75% angle) and then drop the bench a notch with each set. This allows my shoulder/biceps tie-in to get acclimated to the movement.

Thursday - November 19, 2009: Back

I must have done something good the other day as my legs are pretty freakin' sore! Back attack today. From the Traps to the Erector Spinae muscles, I am hitting it!

A) Pulldowns (5-6 sets x 6-10 reps) - These are done standard overhand style with a semi-wide grip. The first 3 sets were just warm-ups. The last set was to all out failure! Today I did warm-up set of 10, 8, and 6. Then I did 3 worksets of 8-10, 6-8, and 4-6. I started at 100 pounds and worked my way up in 20 lb jumps to 200 for a solid set of 6. I think for this last set I should strap up next time.

B) Wide-grip Low Cable Row (3 x 8-10) - We have 2 different pulldown/row stations in my gym. One is definitely heavier than the other. The only explanation for it would be the drag of the rods and pulley. I used the heavier one today, whcih usually accounts for about a 10% difference in weight used. I started at 160 and went up to 180 for a 2 sets of 8.

C) Closegrip T-bar Row (2 x 6-8) - I normally hit 1-arm Dumbbell Rows here. But this was a time I wanted some variety. I did want to stay with a movement that had my palms in a neutral position. My other options were the Hammer Strength Iso-Row or even a V-bar Pulldown. I opted for the T-bar gripping the close, palms in handles and worked my way up to 125 lbs. This was a little awkward. I usually take a standard bentrow grip on here and can usually handle 180 lbs pretty standardly. Where the close, v-handle is makes it an uneasy leverage and hard to balance.

stagger-setted with

D2) Dumbbell Shrugs (2 x 6-10) - I worked up to a pair of 125 lbs dumbbells. Again, I am very conscious of form. I drop my shoulder very far down. I only initiate the movement with my traps...not legs and body momentum. AND I make sure to hold that top contracted position for a full 1-second count.

Tomorrow - Chest and Biceps!

Tuesday - November 17, 2009: Legs

Gees!!! I was dragging ass today! This past Saturday, I went to go watch the NPC Eastern USA's and then went out around NYC for a little bit afterward. I didn't get to bed till 4:30 in the morning (not exactly anabolic activity) and had to get up at 7:30 to start a very rare Sunday workday. I was on the go all day Sunday and had my normal crazy Monday schedule. Well...I think it hit me Tuesday. When I got back to the gym to workout, I couldn't get my normal energy surge...no matter how hard I tried. I did the best I could with what I had and made it a pretty productive workout!

Legs

A) Smith Machine Squat (7 sets x 5-8 reps pyramiding my weight up) - I haven't done these in years! I normally stay far away from the Smith Machine (most machines, for that matter) but the Squat racks were all taken again and I felt like I needed some other variety other than the Hack Squat or the many variations of deadlifts. I figured if Smith Machine Squats were good enough for Dorian to build his monster quads, they were good enough for little ole me. The first 4-5 sets were warm-ups and acclimation. The last 2 are really where I hit it. Squats I usually don't go to complete failure on...but I work!

B) Leg Press (3 sets x 10-12 reps pyramiding weight) - Pretty straight forward here. Again, nothing too intense today due to my energy. But it was still hard. I worked my way up to 630 lbs for a moderately taxing set. Although my reps are fairly high, I plan to have an occasional foray down into the 8-rep zone.

C) Dumbbell Stiffleg Deadlift (2-3 sets x 10 reps) - I was really feeling the drain here. I only did 2 sets with 105 lb dumbbells. Quite frankly, I didn't want to balance anything and I was probably better getting off of my feet. So I finished with the following:

D1) Leg Extesions (2 x 8-12)

stagger-setted with

D2) Leg Curls (2 x 8-12)

Overall, it was a very good workout for considering how I felt. I used more weight in the Leg Press and Stiff-leg, I added a super-set at the end of the workout, and I got to squat with a little different variety then I am accustomed to. All of this equals progression and stimulus.

Tomorrow - REST! Back on Thursday. See you then!

Monday - November 16, 2009: Abs, Shoulders and Triceps

Second week going with the new program, so I was locked, cocked, and ready to rock! No more acclimation week. From here on out, I am chasing momentary muscular failure on the last 1-2 sets on just about all of my exercises. It's the longest workout of the week...but coming off the weekend I am at my freshest. And today felt great!

Core/Ab Warm-up (as many rounds as I can fit in 10 minutes)

A1) Hanging Leg Raise

A2) Standard Floor Crunches

A3) Ab Bench Crunch

Shoulders

A) Seated Dumbbell Press (5 x 8-10 pyramiding weight) - This week I did these a little differently. I added a twist...literally. I start with the palms in (neutral position) and rotate them forward as I press the weight up and reverse the motion on the way down. It's pretty much half of an Arnold Press. The first 3 sets were warm-ups and acclimation. I really didn't hit failure until the last set. Because of the switch in pressing style, I went a little lighter than last week. I started at 45's and worked my way up to 85 lb dumbbells for a set of 9.

B) Upright Rows (3 x 10-12 pyramiding weight) - I used the E-Z curl bar for this as I find it is less torque on my wrists. I started with an easy set of 75 pounds and then went straight to 95. I didn't think I could hit a second set at that weight, so I went back down for my last set to 85 for a full set of 12.

C) Side Lateral Raises - I did 2 sets of 12 with moderate weight to cap off the delts (30 and 35's). This exercise I am super strict on and hold the top contracted position for a 1 second count. I made a note to take this up, but I didn't feel ready this week. I thought with the first two exercises being a little harder I would be a little fatigued. I could still use more weight. Next week definitely.

Triceps

A) Lying Triceps Extensions (3 x 8-10) - I use the E-Z Curl bar for this and take an inside grip. I started at 95 and worked my way up to a hard set with 115 for 9 reps.

B) Pushdowns (2 x 8-10) - I did my first set with 100 and second set was with 110. I hit failure at the 8 rep mark on the last set.

C) Overhead Cable Extensions with Rope (2 x 8-10) - I liked this movement last week so I did it again. I did both sets at 80, hitting 9 reps on the first set and 8 on the last.

Tomorrow - LEGS!!!

Saturday - November 14, 2009: Chest & Biceps

Here's where I hit every guy's favorite bodyparts:

A) Bench Press (6-7 sets x 4-8 reps) - You all know this exercise well enough. The first 4-5 sets are just warm-ups and acclimation sets. The last 2 is where it counts. I wasn't feeling it today here. I worked my way up to 285. That felt heavy enough!

B) Incline Hammer Machine Press (3 x 6-10) - Normally I would opt for a free weight movement....usually the dumbbell version. I was obviously a little low on my "pop" today so I took the easy route...the machine version. This takes the balance factor out (not that I am promoting that) and I don't have to kick any dumbbells up. On the plus side, I was able to fully concentrate on the push and focus on the muscles in hand. I worked up to three 45 pound plates on each side.

C) Flat Bench Flyes (3 x 8-10) - I pyramid weight here, starting really light on the first set to get the stretch going, a moderately heavy second set, then an all-out last set. I worked up to a good set the 65 pounders.

D) Cable Flyes (2 x 10-12) - When I originally wrote this program out, I was going to do either the Flye Machine or Cable Crossover as my final chest movement. The Cable Crossover would be the preferred as there is more freedom of movement when compared to the Flye Machine. I decided to take this one step further and do them lying on a bench. The regular standing version allows for a lot of movement and leverage advantages because your body can free float around. When locked into position by laying on the bench, there is no way to cheat it through. And it was worth it! My chest felt great after. Not very strong here by any means. I started with 50 pounds per side but had to take it down to 40 for the last set.

E) EZ Curls (5 x 6-10) - The first 3 sets are just warm-ups and acclimation...then it is all out for 2 sets! I worked up to a strong set of 105 lbs.

F) Incline Dumbbell Curls (2-3 x 6-8) - I worked up to 40 pounds on the last set. Another thing I do here is start fairly steep (about 70-75% angle) and then drop the bench a notch with each set. This allows my shoulder/biceps tie-in to get acclimated to the movement.

G) Spider Curls (1 x maximum) - Those who don't know what this is, it's just standing on the opposite end of the preacher bench and doing your curls while the arms hang over the steep side. This allows peak contraction at the top of each rep which, by the way, is what I am focused on here. I try to use roughly half of what I did in the Standing EZ Bar Curl and just go to failure (which is when I can no longer hold that top position for a full 1-second count). I did a set of 10 with 55 pounds.

Summary: Overall it was a good day. Normally I would do this workout on Friday nights. But I had other obligations so I pushed it off to Saturday. The difference in my energy at the beginning of the workout was staggering. I normally workout around 5:30 PM. Today I was hitting it at 6 AM. That could explain the slow start. But it all ended up great. A nice thing about it was I went in before the gym actually opened. So I had the place to myself. A very good change and I was able to remain highly focused without interruption.

I am still trying to get my strength back to where it was before I tore my biceps 2 summers ago. I feel like I am there. But now it's time to get over that hump. It's been long enough! Who knows? Maybe it is something that will limit me forever. But I am not going to think that way. Onward and upward!

Thursday - November 12, 2009: Back

Back attack today. From the Traps to the Erector Spinae muscles, I am hitting it! And it must of been good. During one of my personal training appointments, my lats started to seize up on me something fierce! - - In a good way!

A) Pulldowns (5-6 sets x 6-10 reps) - These are done standard overhand style with a semi-wide grip. The first 3-4 sets are warm-ups and acclimation sets. The last 2 are to all out failure! Occasionally, you will see me with a foray into the 4 rep range. But mostly I won't go lower than 6. I started at 120 pounds and worked my way up to 200 for a solid set of 6.

B) Wide-grip Low Cable Row (3 x 8-10) - Pretty self-explanatory here. I started at 180 and pyramided the weight up to 220 for a set of 8.

C) One-Arm Dumbbell Row (2 x 6-8) - I hit the first set with 105's then the second set with the 115's. Both were a fairly moderate set of 8. I MUST jack this weight up next week!

D) Hyperextensions (2 x 15-20) - I usually stagger-set these with Shrugs, but I just did straight sets today. I used my bodyweight only today and aimed for high reps. I am very conscious of holding the top contracted position on these for a solid 1-second count...squeezing my glutes very hard. I don't pivot from the waistline on these. I pivot from the hips. More like a Romanian Deadlift, keeping my chest up and out and concentrating on pushing my sternum towards the floor.

E) Dumbbell Shrugs (2 x 6-10) - What I try to do here is just match the weight I did on my DB Rows and go to failure. Even if it takes me out of my rep range. Again, I am very conscious of form. I drop my shoulder very far down. I only initiate the movement with my traps...not legs and body momentum. AND I make sure to hold that top contracted position for a full 1-second count.

Tomorrow - Chest and Biceps!

Wednesday - November 11, 2009: Steady-state Cardio

Today is an off day from weight training. But I still have to hit my cardio!

You can read all of my cardio and nutrition updates at my Build it Up/Rip it Up Nutrition & Supplement Schedule web page. I updated it today.

Back tomorrow!

Tuesday - November 10, 2009: Legs

Leg attack today. If you have been reading my blog, you might recall that my lower back was getting smoked on my previous routine. If you are one of the many followers who have been a supporter of my website over the years, you know that I have had lower back issues in the past. So much so that it killed my training for about 3 months back in 2001. I have pretty much kept it under wraps since then, but I am also ultra-sensitive to any flare ups.

I was going to start with free bar squats today. It was national "use all the squat racks" today at my gym. Due to my appointment schedule, I am not allotted the luxury of time. So waiting for an opening wasn't an option. Being that the structure of my routine calls for a squat motion as movement #1, I opted for the Hack Squat. This may have been a blessing in disguise for my lower back.

Legs

A) Hack Squat (7 sets x 5-8 reps pyramiding my weight up) - The first 4-5 sets were warm-ups and acclimation. The last 2-3 are really where I hit it. I didn't go to failure today because of my back. I took it up to 320 lbs and hit 8 reps on all my sets.

B) Leg Press (3 sets x 10-12 reps pyramiding weight) - Pretty straight forward here. Again, nothing too intense today. I worked my way up to 540 lbs for a moderately taxing set.

C) Dumbbell Stiffleg Deadlift (2-3 sets x 10 reps) - My first set was an acclimation set then I did the last 2 with 100 lb dumbbells. I like this version over the barbell version. The dumbbells slide down my leg like wheels of a rail-car on a track. The only problem is that I can only do this movement when the reps are higher. If I was going 4-6 reps with this movement, I would have to use a barbell as the dumbbells in the gym don't go heavy enough to get a full stimulus.

D) Standing Calf Raise (3 x 8-12) - I really wanted to do calves on day 1. But I ran out of time. So I threw them in here at the end of my leg workout. I worked up to 400 pounds on the Standing Calf Machine.

Overall, it was a very good break-in workout for this routine. AND...my back felt a thousand times better after. It was almost therapeutic. Especially the stiffleg deadlifts.

Tomorrow - REST! Back on Thursday. See you then!

Monday - November 9, 2009: Abs, Shoulders and Triceps

Today was my first day of the new routine. Basically this week would be an acclimation week, but I am still going to hit it fairly hard. No more "A" and "B" workouts alternated each week. The structure that I have laid out is what I am going with straight through to the New Year. I will shuffle some different exercises in and out for some variety, but the core "Money Exercises" will remain the same throughout.

Core/Ab Warm-up (as many rounds as I can fit in 10 minutes)

A1) Hanging Leg Raise

A2) Standard Floor Crunches

A3) Ab Bench Crunch

I did 4 total rounds hitting each set for 8-15 reps. As each round ticked by, I was getting less and less reps. Obviously through fatigue. I pretty much go non-stop straight through. On abs, I concentrate very hard on my breathing and the contraction. Anyone can just shuffle out reps rapidly. Abs, more than any other muscle group, concentrating on the feel and the contraction is imperative! Hanging Leg Raises were done with AbOriginals (O-shaped straps that you rest your triceps in while in the hanging position). The Ab Bench is a machine popularized by Jonathan Lawson and Steve Holman. You can find out more on this at Homegym.com.

Shoulders

A) Seated Dumbbell Press (5 x 6-10 pyramiding weight) - the first 2 sets are like warm-ups and the third is like and acclimation. Then the last 2 sets are straight to failure. I started at 55's and worked my way up to 95 lb dumbbells.

B) Upright Rows (3 x 10-12 pyramiding weight) - I used the E-Z curl bar for this as I find it is less torque on my wrists. I started with an easy set of 55 pounds and worked up to a moderate set of 85 for a full set of 12. I hardly do this movement, so I started light. Definitely need to amp this up next time!

Triceps

A) Lying Triceps Extensions (3 x 8-10) - I use the E-Z Curl bar for this and take an inside grip. I started at 95 and worked my way up to a moderately hard set with 115.

B) Pushdowns (2 x 8-10) - I did my first set with 90. That was easy. My second set was with 100. Again, only moderate. Bump up next week.

C) Overhead Cable Extensions with Rope (2 x 8-10) - This third triceps movement was optional. I was feeling good, so I decided to cap off tris with a different leverage. I did an easy set with 70 pounds but when I bumped it to 80, I definitely hit a wall. If I choose to do this movement next week, I will start with 80.

Tomorrow - LEGS!!!

New Phase:

Maximum Muscle Development on a Restricted Diet

November 8, 2009: It's time to change my training template while dropping bodyfat. I am going back to a four day split (described in a moment).

I was following Dave Tate's Stronger Phase 3 Diet Program for the last 6 weeks. This was working well for me while my calories were still high. Now that they are dropping (specifically carb calories), I am not able to do a full week without completely draining myself. Couple that with some mental and physical stagnation as well as my lower back is smoked! I have to make some changes.

This will be the split I end up using for the rest of my transformation phase.

The Four Day Split

Monday: Abs, Shoulders, Triceps, Calves

The workout will start with an ab circuit including 3-4 movements done each on a different plane of tension. I will get as many sets in as I can inside of 10 minutes.

Some form of shoulder press will be the first move for the delts

Most of the time I will do some form of Upright Row second to counter the motion of the first move as well as getting the traps stimulated.

Some form of Side Lateral Raise will cap off the shoulder workout.

Triceps will start with some form of exercise where the arms are perpendicular to the body - lying tricep extensions or closegip bench press.

Pushdowns will be the standard second move for triceps.

If I choose to do another movement for the triceps, it will be dependent on how I feel that day and what I feel like doing.

Calves will always be done with Standing and/or Seated Calf Raises.

Tuesday: Quads and Hamstrings

Some form of free form Squat motion will always be performed first.

A machine pressing movement will be second - either Leg Press or Hack Squat

Staying with the "Money Exercises," I will do some form of Deadlift for the hamstrings - the Stiffleg Deadlift (aka - Romanian Deadlift) more than not.

On most days, the above three exercises will probably be plenty. But on the days I want to do a little extra, I will finish with a couple of Leg Extension/Leg Curl supersets.

Thursday: Back

Any Pull or Row will be first. More than likely a standard Pulldown as I find it good to get warmed up on.

A machine Row or Pull will be second (opposite move from 1st exercise).

More than not, I will do Heavy One Arm Dumbbell Rows third.

A lower back exercise will be included here - Hyperextensions.

I will close out the back workout with some form of Shrug.

Friday: Chest and Biceps

Barbell pressing is always first (either flat or incline).

A Dumbbell or Barbell press will be second (opposite angle of 1st move)

Fifty percent of my chest work will be flies with one dumbbell movement (same angle as the first move) and one machine.

Biceps will start with a Standing Barbell or Preacher Curl

Incline Curls will be the second move more than not.

Final move will be a hard contraction move - either Concentration or Spider Curls

Keep in mind the movements are selected based on my training needs, not yours. You may want to add in movements you feel work best.

As for sets and reps, you are just going to have to stay tuned as I blog on each workout daily. Heck, I want to make sure you come back to me, don't I?

Furthermore, I am going to be updating my diet, supplement, and cardio section tomorrow. I am sure I will see you then!

News Flash!

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November 6, 2009: I have great news for you! It's no secret that I use and love Gaspari's Nutrition line of supplements. And so many of you who follow my blogs to enhance their own training, nutrition, and supplementation do too. I know by the hundreds of emails I get a week stating so. So I wanted to make sure you knew about the NEW LOWER PRICES on almost all their products!

As you may know, Gaspari took home a Bodybuilding.com Supplement Award for Breakout Brand of the Year, because of how amazing they've been throughout 2009. Because of this, and all the great product reviews they receive, Bodybuilding.com has lowered their already discounted prices by over 10%, making it easier than ever to get the products you and I need to achieve our goals!

The only catch is, I don't know how long they'll be able to keep up with these rock-bottom prices...so be sure to stock up while you can!

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Thanks for being a great follower of my website!

time to go back to my carb cycling approach. So it is a good thing I haven't posted it yet. I have, though, posted my full Build it Up/Rip it Up Nutrition & Supplement Schedule web page. Here you have an inside look at my my meal-by-meal diet, what supplements I am using, and other get-ripped training and nutrition info. Check it out to see exactly what I'm taking and when. You'll get plenty of ideas on how to tweak your own supplement intake. The revamped diet will be up soon!

Jim Cipriani, Personal Trainer, Fitness Expert, Fitness Author, Fitness Spokesperson, Online Personal Trainer

Blog Updates:

"Build it Up/Rip it Up" Body-blog: My daily workout report, with diet updates and training tips highlighting every move I make during my Fall Season Training Phase.

NEW - Introduction to Bodybuilding & My Personal Body Transformation Program: Feature

Coming - GPP Phase: An inside look at my new phase of training focused on general physical preparedness. Get a complete workout by workout breakdown as well as the full scientific details.

My "Build it Up/Rip it Up" Nutrition and Supplement Schedule: My exact meal-by-meal and supplement-by-supplement plan for each phase geared towards maximizing musclular gains and obliterating fat!