Starting tomorrow, I have until Jan 2 to do some crazy stuff. I have absolutely nothing to do except eat, sleep, and train. I have the willpower to refrain from the sugary crap relatives will try and feed me on Dec. 25. I just need YOU to help fine tune my program.
Goals: 1) as much fat loss as possible 2) Gain as much mass on my arms as possible.
I’ve never done much direct arm work because my goal has always been fat loss. Now thanks some joint issues, my arms lag behind significantly and look out of proportion to the rest of my body. I want to fix that as much as possible.
So my thought had been to do this: 2-a-day workouts. Multi-joint compound stuff in the mornings, a long walk or short run with my x-vest, nap, a arm and shoulder blasting workout in the evening followed by some swimming/cycling intervals for fat loss. I would plan for 10 hours of sleep a night.
This would be done on a 3 day on, 1 day off, 2 day on, 1 day off split. My off days would involve a 40-80 mile bike ride to maintain my biking and cardio endurance.
Diet would be the exact one I am getting now - good solid PN, with more carbs coming from fish oil. I DO have some prohormones left I am considering using to help me cut out some calories. 1-AD oral and 4-AD spray. I’d been saving them for just such an occasion.
So my questions:
- any particular flaws I’m not seeing with reference to frquency of training? I should be able to handle it with the amount of rest and zero other life pressure during these two weeks. I’m currently lifting 4 days a week, running one, and distance biking 1 anyway and recovering fine.
- Any suggestions on how much volume/exercises for the direct arm work? I have acccess to pretty much anything equipment wise.