Thank you and I will have to test this out the next time I workout. What is JoeD BLAB program? Also I only wish I could do WSFSB but I am not skinny and I now put on weight really fast. What I would really need help with now is if it is normal for my recovery to not be so good now. For the past 10 weeks I have been doing the following and I have lost some fat but not that much and now i am not losing any more.
Chest and Back (Wed)
A1. BB Bench press (4-6 reps, no rest)
A2. Inclined Bench Press (6-8 reps)
Take 2 minutes of rest, and then get back to A1. Perform each superset 5-6 times.
B1. BB Row (4-6 reps, no rest)
B2. Chin-ups (6-8 reps)
Take 2 minutes of rest then get back to B1. Perform each superset 5-6 times.
Deadlift 1x5 135lbs, 1x5 225lbs, 1x5 275lbs, 1x4 325lbs, 1X2 335lbs
End with doing the bike for 6 intervals, 30sec at 4 then 30sec at 12. Do the same for Quads and Hams.
Quads and Hams (Do not do at all due to doing SL 5X5 for 6 months and my legs got huge)
A1. BB Squats (4-6 reps, no rest)
A2. BB Lunge (6-8 reps)
Take 2 minutes of rest, and then move on to B1.
B1. RDL (4-6 reps, no rest)
B2. BB Reverse Lunge (6-8 reps)
Lactate-inducing workout (Mon & Fri)
CIRCUIT A (12-15 reps per set)
DB Bench press 13, 13, 13 35lbs
BB Squats 13, 13, 13 85lbs
BB Bent-over Row 13, 13, 13 85lbs
DB Reverse Lunge 20lbs (Did not do due to pulled muscle)
No rest between exercises within the circuit (or as little as possible). Perform the circuit three times. Rest 1-2 mins before moving on the circuit B.
CIRCUIT B (15-20 reps per set)
BB Shoulder press 15, 12, 10 85lbs
RDL 15, 12, 12 85lbs
One Arm Row 35lbs 15, 15, 15 (Each arm)
BB Front Squats 15, 12, 12 85lbs
Rev Crunch 15, 15, 15
No rest between exercises within the circuit (or as little as possible). Perform the circuit three times. Rest 1-2 mins before moving on the circuit C.
CIRCUIT C ? Optional (15-20 reps per set)
DBB Hammer Curl 15, 10, 8 30lbs
DB Calve Raise 15, 15, 15 50lbs
BB Skull crushers 15, 10, 8 30lbs
Power Cleans 10, 8, 6 85lbs
Ended with 20minutes walking at 8.0 incline at 3.5mph..
Let me know on what you think and thanks