I am a true endomorph which is great because I can bulk like mad, but it sucks balls for losing fat. I am looking to get into shape; conditioning for the hopes of playing rugby again. I tore my MCL and quit playing rugby it all went to hell. I was working to get it back and it was slow going. I'm 5'8" and about 235, and I was carrying between 25 - 30% body fat when I started working out again 3 months ago. My chest is bigger than my belly though and my shoulders are blocks so there is progress (I think?)
Here is my current workload and how I bastardized the Stronglifts program, following an ABA, BAB pattern
Work Out A:
Squat 7 x 5 currently 215 lbs. and raising 5 lbs a week
Bench 5 x 5 currently 185 and raising 5 lbs a week - then every 30 seconds I do 2 reps until I can only do 1.
Bent-Over Row 5 x 5: currently 160 lbs. raising 5 lbs a week - then every 30 seconds I do 2 reps until I can only do 1.
On my A days I added power cleans 5 x 5 - currently 95 but I am working on form
and Dumbell Clean and Presses 3 x 12 - currently 40 lbs.
Work Out B:
Squat 7 x 5
Military Press: 5 x 5 100 lbs and adding 5 lbs a week
Deadlift: 150 and adding 5 lbs a week - the website says to do 1 x 5 of that but I've been doing 5 x 5.
I made a little complex to start with 20 pushups, AMAP reverse pushups, and d.b. swings about 15 - each side. 3 to 5 sets depending on time.
I've been doing that and 15 - 20 minutes of treadmill running/jogging/walking (a low-rent H.I.I.T. - when the incline is level I sprint, when it is between 2 & 3 I job, and when it is 3 and up I walk briskly.) I need better cardio conditioning but I want to lose fat and not burn muscle, so I am do add cardio to my off days.
I've seen some info on complexes and am going to start adding those on my lift days and walk about 10 minutes - the ones I found were, but I am realistic I think I need to work into these. I still have some work to go to be able to do these. My question is should I do these on my off days or should I work my way into them? I tried A tonight and this one beat the ever loving shit out of me, I failed after two reps...should I scale back?
Complex A: Tumminello's Weight Plate Metabolic Circuit - enough rounds for the barf to come up
Overhead Squat x 6-8
Swings (like kettlebell swings) x 6-8
Bentover Row x 8-10
Reverse Lunge and Twist x 8-10 total
Diagonal Chops x 6-8 each side
Complex B: Waterbury's Submission Guide - enough rounds for the barf to come up
Reverse Lunges, 6 reps on each leg
Romanian Deadlift, 12 reps
Good Morning, 12 reps
Front Squat, 6 reps
Military Press, 6 reps
Bentover Row, 6 reps
Floor Press, 12 reps