Day 1 - Leg / Shoulder Workout A

Day 1 - Leg / Shoulder Workout A

Most leg workouts consist of the same basic exercises such as squats, leg press, extensions etc. There is nothing wrong with those exercises but there is a problem with the lack of exercises. Most leg workouts focus too much on the quadriceps which are the muscles on the front of your legs. That means that the hamstrings, the muscles on the back of your legs, are neglected and in the long run end up lacking. I have watched numerous youtube videos where the youtuber is mentioning how he knows his hamstrings are lacking when compared to his quadriceps but yet only does one isolation exercise for his hamstring. So here is my first leg workout of the week:

Squats 3x8-12
Leg Press 3x8-12
Leg Extension 4x10-15
Seated Leg Curl - 4x10-15
Lying Leg Curl - 4x10-15
Leg Press Calf Raises 5x10-15
Seated Calf Raises 5x10-15

The main difference between my leg workout and most leg workouts is simple the addition of a second Hamstring isolation exercise. Most people choose between the seated leg curl and the lying hamstring curl. I just rather do both. I have seen people make the mistake of not adding volume for their hamstrings so I am just learning from someone else's mistake. I also alternate the angle at which my feet are placed during calf raises to make sure I can target all the muscle fibers.

I also workout my shoulders on this day. As you guys will see, I don't really focus on my front delts because they are worked out harder than most people think on chest day. So here is my shoulder workout:

Shoulder Press 3x8-12
Side Lateral Cable Raise 3x8-12
Unilateral Side lateral Raise 3x8-12
Facepulls 3x8-12
Reverse Flyes 3x8-12
Dumbell Shrugs 4x10

There is always debate on whether you should do shrugs on shoulder day or back day. I don't have the answer to the question but I will say I alternate every couple of months. I try my best to focus on really feeling the muscle contract when I work on my rear deltoids. Most people have lacking rear delts because they only do one exercise for them. I take the same approach for my rear delts as for my hamstrings. I'm trying to avoid making the mistakes the average person does.

Ask questions in the comments if you have any. Don't be afraid to message me on twitter @LuigiBucci_ . Hope you found this blog entry insightful. The next one will be on my chest day routine. Stay tuned!!

My Workout Routine and Beliefs

Muscle Recovery

I am one of those people who believes that your muscles require 48 hours to recover and grow. There are multiple studies backing up this belief but there are also few studies stating muscle recovery takes much longer or shorter periods of time. That is why I am stating it as a belief rather than a fact. I work out six times per week targeting each muscle group twice with at least 48 hours of rest in between. 

Workout Routine

Like previously mentioned, I work out six times per week.My routine looks like this:

Sunday:Chest/Triceps/Abs A

Monday:Legs/Shoulders A

Tuesday:Back/Biceps/Forearms A

Wednesday:Rest

Thursday:Chest/Triceps/Abs B

Friday:Legs/Shoulders B

Saturday:Back/Biceps/Forearms B

As you see, even do I work out each muscle group twice, I don't repeat my workouts exactly. Workouts A do have similarities to workout B but they are not the same. I will be explaining each workout in detail in my next six posts so remember to stay tuned!

Where Can YOU contact me

Social Media

Hi everyone, today's post is just going to establish where you can follow and contact me so that I won't have to mention this to often.

Twitter

I have a twitter account where you guys can go follow me. This is probably the easiest way to get into contact with me. Just tagging me in a tweet with your question is enough to get an answer. I post a motivational quote everyday along with pictures and links which I find interesting. Almost everything is fitness related but feel free to ask non fitness related question along with your fitness questions. so finally my account is @LuigiBucci_ . . . Here is the link - https://twitter.com/luigibucci_

 ...excuse the terrible banner but it was too good of an opportunity to pass on. That is not my permanent banner. It's going to be there until I have the time to design something more professional.

Instagram

My instagram so far has been dedicated to posting pictures of the food I consume. Other types of pictures will eventually get uploaded but I refuse to upload a picture just for the sake of uploading a picture

Follow me @LuigiBucci_

Link - https://instagram.com/luigibucci_/

Periscope

I have just started venturing onto Periscope. You can follow me @LuigiBucci_

Snapchat

I also just started posting on Snapchat. This is my only social media account that varies in user name.

Snap me @LuigiBucci

Who Am I

Introduction

Hi everyone, welcome to my first blog post! This post, unfortunately, won't be filled with much content but future posts definitely will. This first blog will answer questions such as who I am, why I started this blog and what my goals are.

Who Am I?

I find it is important for the reader to know who is writing to them. I want to start of by saying I am not a professional writer. I am not a bodybuilder. I am not a doctor or a dietitian. I am simple a 17 year old college student with a passion for fitness. I am mentioning this due the the fact that I will be writing posts varying from bodybuilding ranging to athletic performance advice all the way to weight loss tips. Everything I write is written with good intentions. Information written in this blog is based on research and personal experience but it should only by taken as advice. The first thing I realized in  my fitness journey is that everyone reacts differently to different stimulus. To give some back story and possibly gain some credibility in your eyes, I was always overweight as a child. I was probably about 20 pounds overweight, if not more, until the end of elementary school. Over the summer in which I would be transitioning from elementary to High school, I got fed up of being over weight and not being able to perform to my full potential and I managed to lose the excess weight. I feel like I could give advice on weight lose as I was once there and I know what it is to be over weight both physically and mentally. This is just some information on who I am in relation to the topic of fitness. Any other random questions you guys have will be answered as the questions arrive!

Why I Started this Blog

I started this blog as a way to expand my hobbie of going to the gym. Unfortunately for me, not everyone wants to talk about their work out routine or how many calories they eat per day. This blog allows me to express any thoughts or ideas that I have in relation to fitness. This blog also helps me stay on top of my diet and keep progressing on my fitness goals as I wouldn't want to disappoint you guys.I started this blog for the same reasons other people use snapchat, instagram...its fun!

What are my Goals

My current fitness goals are similar to those of a bodybuilder. I want to gain lean muscle mass. I train six times per week with a hypertrophy based program that I designed for my needs/My current target goal is to weigh 175 by April 9,2016 and then transition into a cut to remove any excess fat I might have gained during my bulk. My goals in terms of this blog is to hopefully motivate people to get in the best shape of their life. This isn't just a short term plan as I am planning on becoming a certified personal trainer in the very near future.That is it for the intro, hope you guys decide to stick around for my journey. Feel free to ask any further questions :)