Here’s my current routine. I try to use as much weight as I can for the prescribed number of reps for each set.
BB Curls, 4x4
Narrow squat, 4x4
Wide squat, 4x8
Standing OH Press: 4x5
Upright Rows: 3x8
Bent-over Rows: 3x8
Machine rows: 3x12
I’m trying to hit all the major muscle groups, giving each a light day and a heavy day. I’m trying to maintain or add some size and strength while getting rid of fat. Once I get down to a reasonable BFP, I’ll let myself eat more to try to gain good mass. I’m currently at 200 w/ about a 35" waist. I’ve lost strength since getting down from 215; my strength and weight seem very tied together. I can’t seem to seperate them. Sad thing is, I could bench 315 about 5 years ago, and my current max is maybe 325 :-/ Pitiful progress.
I don’t know how to periodize, load, or unload. My core work is quite lacking, but I’m not sure what to incorporate or where to put it. Any articles or cookie-cutter routines making it simple would be appreciated.
Current supplements are a multivitamin (as soon as I get some more in) and a protien shake after I lift. I add dextrose and maltodextrin on the days I feel particularly beat up afterwards, usually monday and tuesday.