Changing up my goals now. DISCLAIMER: Not affiliated with CT’s Apocalypse training. This is all me
Ever since the pandemic started, I changed my goals to lean out and improve my body composition. I’d like to eventually be a lean 200lbs. I don’t bother with body fat scales or stuff like that, so I monitor mostly just weight and my gym performance.
Since my last training log, my gym unfortunately closed permanently as a casualty of the COVID lockdowns. Perfect business and perfect environment, but unfortunate timing. Hopefully they get back together in the future and restart.
As a resutl, I’m no longer working with my coach. Also, this brings me back to my commercial gym.
Here’s my program - I’m going mix it up/adjust as I go:
1x20 Squat, progressed 5-20 per session/week depending how I feel
1x20 Dumbbell or Barbell Pullover (using dumbbells in my friends home gym, but gonna use fixed barbells later)
Feet Up Bench 3x10/4x8/4x10/5x8/5x10 (Progress to each set x rep range every 3 weeks, then add weight and keep going at. Training Rationale: I don’t want to be benching heavy at a commercial gym because I don’t trust spotters so I’ll just go for volume and use my feet if I get stuck)
Bent Over Row 3-5x10 Never did these much, so I want to focus on this. I’ll do whatever matches my bench sets.
Standing Diagonal Row that Athlean X does 3-5x10 to match row
Lu Raise 4-5x10 - I don’t like pressing overhead (for now), so I think these will be a good prerequisite to bring up my shoulders
Rear Delt Swing 4x35 - Per “Shoulders the MountainDog Way”
Dumbbell RDL 4x15-20
1x20 Dumbbell or Barbell Pullover
Pullups 5x5 (They really suck for now, wanna progress to 5x8, then 5x10)
Lat Pulldown 8x8, super set with cable row 8x8
Lateral Raise 4-5x10 - I don’t like pressing overhead (for now), so I think these will be a good prerequisite to bring up my shoulders
Chest Supported Shrug 4x35 - Copying rep scheme of the Rear Delt Swings
Leg Curl 8x8
Open to feedback on the ab isolation:
Hanging leg raise 3-5x10
Swiss ball crunches 4x25
Cable/Band Chops 4x12-15
Planning on rotating these 2 sessions 3-4x a week, most likely 3x.
I might go in and plug Incline instead of feet up bench in a few weeks, and might go in and add OHP later, or add a 3rd day into the rotation.
I think the 20 rep squats will be a good way to progress, challenge myself, and build up some conditoning.