T Nation

13 Workouts/Week, 6 Weeks


#1

I was recently talking to a fellow T-Nation member and have talked to a few people in the past wanting to complete a two-a-day program. Yes, I know CW writes about high frequency programs, but I feel this is a little different. I also realize many might accuse me of copying a FLEX or
Musclemag of some sort for this workout schedule.

I know certain schemes vary for everybody, but I'm one for believing everybody should give different programs a shot at least once. I'm just going to submit a couple posts on this thread describing what I did this summer after realizing I needed to get my strength and muscle up simulatneously while gaining very little fat.

Here goes the workout portion:

Monday:
(AM) Incline Bench/Flat Bench/Weighted Dips/Incline Dumbbell Flyes
(PM) Squats/Leg Press/Romanian Deads/Leg Extensions/Ham Curls/Calf Raises

Tuesday:
(AM) Weighted Pullups/Deadlifts/Dumbbell Rows/Pulldowns/Cable Rows

Wednesday:
(AM) Sraight Bar curls/Dumbbell Tricep Extensions/Preacher Curls/Close Grip Bench/Incline Dumbbell Curls/French Curls
(PM) Squats/Leg Press/Lunges/Leg Press/Leg Extensions/Calf Raises

Thursday:
(AM) Lateral DB Raises/Anterior DB Raises/Bent over DB lateral raises/Lateral Cable Raises
(PM) Weighted Pullups/Dumbbell Rows/Pulldowns/Cable Rows

Friday
(AM) Flat Bench/Incline Bench/Weighted Dips/Dumbbell Flyes

During every workout I made sure I got in at least 5 sets per exercises and the total sets per session was 25. My rep scheme for everything but legs was 10 to 5 or 6 depending on the amount of sets. Leg rep scheme started at 12 and worked down to 8 or 6 depending on amount of sets. This "phase" of the program lasted 4 weeks.

I must note, during the high-medium rep phase, I gained large amounts of strength on all lifts, but my body weight only differed by slightly.

The second phase of the program consisted of the same lifts, but different set/rep scheme; however, legs remained the same. The upper body exercises were completed for 3 to 4 sets, making sure to total 15 or less sets per session. The reps went either 4/3/2/1 or 4/3/2 depending on amount of sets for the give exercise. This second "phase" lasted 2 weeks. During this phase, I gained a substantial amount of weight.

Overall, from the this program, I gained about 15 lbs of lean mass. The added part of this program that really kept off the any unwanted fat was the cardio performed. Everyday I ran and biked. Total mileage running for the week was about 20 to 40 miles (~7 to 8 mph) and going anywhere from 50 to 150 miles on the bike. Each morning trip to the gym I'd bike 8 miles to the gym and 8 miles from the gym. On the weekend I'd go on a long bike-ride (15-35 miles) and a medium bike ride (10-12 miles). Running would be a 4 to 8 mile run on Saturday and Sunday.

I would reguarly get 9 to 12 hours of sleep including some small naps throughout the day. However, if you have extra free time this summer or wish to try something different, I would highly recommend this program to a meso-endo type. (Ecto could cut out the cardio). I know all the cardio seems needless and many people might challenge me on that, but I was just keeping me G-Flux up w/o knowing it :wink:

Next I'll post the diet I was on during the program I created. Yes, I know, it's a pretty long post and at times I know how much people like to read long posts, just thought I could share my program to see if anybody thinks they could benefit from it.


#2

This is the diet I was on while I was doing the lifting/biking/running. I included the lifting/biking/running times to give an idea of what a typical day looked like. Basically day-in, day-out I ate these same foods. I don't get bored when I don't have a box of Tastycakes staring me down along with a tub of ice cream in the freezer.

Wakeup @ 6:30
Run 7am - 4 to 8 miles

Post Workout while stretching(8am)
(Myoplex with 1/2 to 2/3 cup oats)

Bike ride to gym (8 miles)(830 or 9am)
Gym Workout
Bike ride back home (8 miles)

Postworkout (10 am)
(Myoplex with 1 scoop whey, banana, dextrose)

1 hr postworkout (11 am)
4 pieces toast with jam, 8 Jumbo egg white omelet.

2 hrs later (1 pm)
Grilled Chicken Salad
Apple
One or two cups of breyers fat free yogurt

3 hrs later (4 pm)
Cottage cheese with apple or pear

2 hrs later (6 pm)
Steak or Chicken Salad
Sometimes Mashed potatoes/veggie/steak

3 hrs later (9 pm)
Cottage Cheese (2-3 cups) and peanuts (2 handfuls)

The last week of the program I started working at a pizza place for some quick money. I still ate basically the same (packing a nice cooler). The difference was once or twice I basically ate a whole pizza while working the late shift. Every tuesday, around 9pm I'd eat about 20 wings instead of the cottage cheese/peanuts.

Due to the food I was buying, the sharp increase in gas prices, and the job I didn't have until the last week or two of the program, I had to save money and wasn't able to buy Surge, but tried at an imitation.


#3

Was soreness an issue?

How much did your strength increase?


#4

Soreness was an issue the first week. During this program, my barbell bench went up from 185 to 215, but I used dumbbells throughout the program until the last week. Incline dumbbells went from 60 for 5 reps to about 80 or 85 for 5 reps. My deads went from about 250 for 6 reps to 325 or 335 for 6 reps (raw). I went from 275 for 8 reps to 315 for 8 reps in squats. This was pretty good considering I never actually ran that many miles and squatted religiously at the same time. I just wished maybe I had a week to fully max out and see what the lifts were like without running, I'd probably recommend doing so to evaluate the progress.