T Nation

The Joker - No Jokes


#1

I am a type 1 Diabetic, the following is my most recent training program, some are things i have done over the years and others have just been introduced into the way i train.

Supplements:

Creatine: 6g pre and post workout (monohydrates)
caffeine: 300mg 15 min before training
Protein: 30g pre-workout and 45g post-workout

Day 1 Back (Monday)

Barbell Rows:
2 x Warm up sets 15 - 20 reps
4 x Working sets, drop set on last working set

One Arm Dumbell Row:
3 x Working sets, drop set on last working set

Low Cable Rows s/s High Cable Rows:
4 x Working Set done to failure

Kneeling Slightly Bent rope Pull Downs (???)
4 x Working Sets to failure

Dead Lifts;
3 sets, 8 reps (failure)

Pull Ups:
3 sets


Day 2 Shoulder Part 1(Wednesday):

Push Press Explosive
2 x warm up sets 15 reps
5 x working sets; 3 reps
s/s with Side Laterial raises; 5 reps

Neutral Dumbell Press Explosive; 5 x sets; 3 reps
s/s with Barbell Front Raises; 5 sets; 5 reps

Clean and Pull Explosive; 5 x sets; 3 reps
s/s with rear Fly's; 5 x sets; 5 reps


Day 3 Legs (Thursday); One Week I focus on Quads the other I Do Hams, always do calves

Barbell Squats;
2 warm up 15 reps (leg extension for the knees)
4 x working Sets, 8 - 10 reps (Medium Stance)

Leg Press;
3 x Working Sets, 8 - 10 reps (Wide Stance)

Leg Extension;
4 x Working Sets, 10 - 12 reps (Toes In)

Hack Squats;
3 x Working Sets, 10- 12 reps (Close Stance)


Squats;
3 x Working Sets, 15 Reps (Medium Stance)

Standing Leg Curls;
3-4 x working Sets, 8 - 15 Reps

Straight Leg Deadlift;
3-4 x working sets, 8 - 12 Reps

Lying Leg Curl;
2 x working sets, 10 - 15 Reps

Calves;
Standing Calve Raises;
3 x working sets, 15 - 20 reps

Seated Calve raises;
3 x working sets, 15 - 20 reps

Donkey calves;
3 x working sets, 15 - 20 reps


Day 4 Biceps and Triceps (Friday);

Biceps;
Seated Barbell Curls;
3 x Working sets, 8 reps (Forced Reps)

Standing Barbell Curls;
3 x working sets, 10 reps (Negatives)

Preacher Curls;
3 x working sets, 10 reps (partial)

High Cable;
3 x 12 reps

Hammer Curls;
3 x 15 reps (Drop Sets

Triceps;
Close Grip Bench;
3 x working sets, 8 reps (Rest Pause)

Triceps Dips;
3 x 10 reps (partial)

Triceps Push Downs;
3 x 10 reps, (Drop Set)

Cable Over head Extension;
3 x 12reps (Drop Set)

Reverse Grip Pushdown;
3 x 15 reps (Drop Set)


Day 5 Chest and Shoulders Part 2 (Saturday)

Incline Flys;
2 x warm up sets
3 x working sets, 12 reps (pre-fatigue)

Flat Bench/Flat Dumbell;
4 x Working sets, 12,10,8,6

Incline Dumbell/Barbell
4 x Working sets, 12,10,8,6

Weighted Dips s/s Cable cross Over
2 x Working sets, Failure

Shoulder Part 2;

barbell Seated shoulder press from the bottom
2 x Working Sets, 3 reps (10 second rest pause) Very Heavy

Barbell Seated Shoulder Press From the Top
2-4 x Working sets, 3 reps, Heavy explosive

Push Press;
5 x Working sets, 5,4,3,2,1 (be sure to increase weight)