Long time T-Nation reader. Big fan.
I’m starting a new routine, based loosely on a book by one of the authors here.
My diet is going to be carb dominate…for the time being.
This is the schedule:
Monday: Chest/Shoulders/Triceps (high loading)
Tuesday: Quads/Hamstrings/Calves (high loading)
Wednesday: Back/Biceps/Rear delts/Traps (high loading)
Thursday: OFF / Abs
Friday: Chest/Shoulders/Triceps (low volume)
Saturday: Back/Biceps/Rear delts/Traps (low volume)
Sunday: OFF/ Abs
I will also be doing some energy systems work daily.
This was Mondays: Chest/Shoulders/Triceps
A. Incline dumbbell press s 5 r 4 to 6
B1. Wide grip bench press s 4 r 6 to 8
B2. 3/4 dumbbell flies s 4 r 8 to 10
C. Dips s 3 r 4 to 6
D. Loaded chest stretch s 1 60-90 sec.
E1. seated DB press s 5 r 4 to 6
E2. Seated lateral raise s 5 r 6 to 8
F. Loaded shoulder stretch s 1 60-90 sec.
G. Decline skullcrusher s 5 r 4 to 6
It went off without a hitch. Good workout. I warmed up by going thru most of an episode of ‘Gilads Bodies in Motion’, which was actually pretty damn good.
Since I haven’t been lifting for a while I don’t think Ill be recording amounts lifted. I think Ill hold off on that and only record the increase in percentage until I flatten out.
I am still working on my menu. I only got in around 2500 cals yesterday.
I might use this first week as a sort of ‘dry run’. Take the time to sort things out and get up to speed with the eating, and begin the real deal on the 25th.
Did Quads/Hamstrings/Calves yesterday (tuesdays). It went real well. Those frog hack squats were a killer. Got close to my target cals.
I have completed a menu for this month, carb dominate, which wasnt easy. I know it becomes easy, but looking up the nutrition info and choosing the right foods plus working out a food budget gave me a headache.
These were the lifts:
A. Back squat 4 - 4 to 6
B. Leg press 4 - 8 to 10
C. Frog hack squat 4 - 12 to 15
D. Leg extension 1 - 15 to 20 plus 2 drop sets
E. Loaded quads stretch 1 - 60-90 sec
F1. Romanian deadlift 5 - 6 to 8
F2. Lying leg curl 5 - 8
G. Loaded hamstring stretch 1 - 60-90 sec
H1. Seated calves raise 3 - 20 to 30
H2. Standing calves raise 3 - 6 to 8
Tonight is Back/Biceps/RearDelts/Traps.
Alright so Wednesdays - Back/Biceps/RearDelts/Traps was great!
I found out that I’m strong like bear on pin pulls, but weak like kitten on bent over laterals. I also got in all my cals with the right macro ratios. It was a strenuous workout. The muscles that attach to the back of my skull hurt. I feel good.
Thurs I did an episode of Gilads bodies in motion followed by an episode of Namaste Yoga. In the afternoon I hit up the fine art museum.
Got in around 2800 cals. 500 short. Gotta work on that.
Today, Fri, is Chest/Shoulders/Triceps - Low Volume. Should be a good one.
This is Wednesdays exercises:
A. Pin pull (partial deadlift) s 4 r 4 to 6
B1. Chest supported DB rowing s 4 r 6 to 8
B2. Lat pulldown s 4 r 8 to 10
C. Chins s 3 r 4-6 plus max
D. Loaded back stretch 1 60-90 sec.
E1. Wide-grip preacher curl s 5 r 6 to 8
E2. Close-grip barbell concentration s 5 r 5 to 8
F. Loaded biceps stretch 1 60-90 sec.
G1. Dumbbell shrugs s 4 r 4 to 6
G2. Bent over lateral raise s 4 r 8 to 10
Alright lets see, Fridays workout was superb. I’m lovin this. Here are the exercises:
Chest/Shoulders/Triceps - Low Volume
A. Bench press s 3 r 5 x 1 Classic cluster
B. Cable cross-over s 2 r 10 to 12 plus 3 drops
C. Seated shoulder press s 3 r 5 x 1 Classic cluster
D. Standing lateral raise s 2 r 10 to 12 plus 3 drops
E. Close-grip bench s 3 r 5 x 1 Classic cluster
F. V-bar triceps cable pressdown s 2 r 10 to 12 plus 3 drops
I strained under the weights. Hard. I worked hard.
I came close to my target cals, maybe 200 off. My favorite meal of the day was a very simple dish. I took eight ounces of ground beef and cooked it in a pan until it was rare to med rare and then added two cups of red beans that had been slow cooked in a pot with a ham bone added. It was real damn good.
Today, Sat, I did an episode of Gilads bodies in motion and then and episode of Namaste Yoga. That Yoga stuff really takes it out of me. You twist on the ground and then stand up and twist into bizarre shapes and then back to the ground, repeat for half an hour. By the end of it sweat was pouring out of me. I had forgotten all about the hot women in spandex on the TV. I was spent. I think I’ll start doing it morning and night, maybe it will help with recovery.
So later today is Back/Biceps/Rear Delts/Traps - Low Volume. Tomorrow is an off day. I’ll probably go swimming and then hit up one of the museums around town.
Ok. So lets see today was Mondays. I hit my target cals, not in the exact ratios I wanted but damn close. I think instead of stressing exact macro-ratios I’m going to focus mainly on hitting the correct amount of calories and keep edging towards the perfect carb-fat balance. Anyway…
Today was chest/shoulders/triceps and it looked like this: (I’m not recording weight yet because I just started back after a long long lay off and I’m weak.)
A. Incline dumbbell press s 4 r 5
B1. Wide grip bench press s 5 r 12
B2. 3/4 dumbbell flies s 5 r 10
C. Dips s 3 r 6
D. Loaded chest stretch s 1 60-90 sec.
E1. seated DB press s 5 r 12
E2. Seated lateral raise s 5 r 10
F. Loaded shoulder stretch s 1 60-90 sec.
G. Tri pushdowns s 5 r 8
It was a real good workout. Pushed hard. Tomorrow is quads/hamstrings/calves.