Upon reading tons of posts here I’ve been paring down my somewhat convoluted training programme to be mostly based around compound lifts with just a few isolation exercises thrown in, but am finding that I am so exhausted after squatting or deadlifting that all else seems to suffer.
I have recently dropped out the cardio I was doing in a effort to hang onto all strength gains at the mo and my Mon, Wed, Fri split means I could feasibly do the squatting / deadlifting on their own on Tues & Thurs - As a relative newbie though I’m not sure whether the ‘exhaustion’ I spoke of earlier is a good thing that I should just work through, or whether I would get the full benefits of doing these big compound lifts on their own with no other work on that day to continue hammering those relevent muscles into submission.
Goals are the age-old hypertrophy plus fat-loss but after about two years of… ahem… ‘cutting’… at the mo building some solidity is the priority.
Also, and this is a completely different question but until recently I was Bench Pressing 75kg (don’t laugh - I was soo proud of myself!) for 6x6 and for some reason out of the blue yesterday I was struggling to pump out 65kg for 6reps in what was going to be one of my warmup sets. Does anybody else ever have such large strength discrepancies from one week to the next?
Eating, rest and everything all as normal. I guess/HOPE it was just an off-day.
I’ll try to get as much info as poss in now so here’s the workout - with the cardio I WAS doing until this week still marked down. Any thoughts on that mightily appreciated as well.
BTW I am just under 6’4", around 210lbs (down from an intial 280lb a couple of years ago, and from 230 since end of Jan - all blubber loss plus definitely some respectable visible muscle gain), but still too tubby in the abdomen.
I’d love to just go for one of CWs programmes but I have v little dispoable income at the mo so am working out at home where I have a crappy Weider Bench Press bench, two DBs and a BBs plus about 85kg of weights in total. Oh, and a doorway chinning bar that isn’t wide enough for me to do wide-grip pull-ups but good for palms-towards chin ups. The minute there’s a ‘home workouts for FFBs who are poorer than Kenny from South Park’ I’m up for being the first Guinea Pig.
Mon - Chest, Bicep, Abs
Incline DB Press
Chin Ups x40 (as many sets as need to do them)
Russian Twists with 10kg plate
Standing BB Curl
Weighted Crunch with 10kg plate
Am: 10 x 30 sec sprint followed by 90secs walk
PM: 100 Press Ups (as many sets as need to do them)
Wed Back, Tri, Shoulders
Bent Over BB Row
BB Shoulder Press
Bent Over DB lateral raise
DB Lateral Raise
Front DB Raise
1 arm DB Shrug
1 arm DB Side Bends
BB Tricep Extensions
Dips (hands on sofa arm, feet on chair)
Am: 10 x 30sec(approx) hill run and jog down followed by 30secs walk
Fri - Legs & Abs plus General
Incline BB Bench Press
Triset Incline DB Curl,Hammmer Curl, Zottman Curl
Hanging Knee Raise
Sat - Light Cardio ie 40min light jog if I have time.
Sun - Off, dreaming of cake.
Some days I feel I can do more so for example do 1 arm db rows on back day. I genuinely train as hard as poss with only the limiting factors being a lack of space and lack of tons of weights due to working out at home. Oh, and not being able to throw weights down when reaching failure!
Oh, and one last thing. For most exercises I rest 60secs between sets and 2-3mins between exercises. Enough? Too much?
Sorry for all the questions in one hit - I’ve tried to just crack on with training and not overthink every single bit of protein intake and curl but these issues seems to be stumbling blocks somewhat. Thanks in advance.