Will be doing a slightly modified version Dan Johns 40 day program ‘even easier strength’.
I’ve had good success with it in the past, and so am returning to it, it is also a low volume program - which allows me to train cardio pretty regularly, which i need to because fitness is regularly tested at work (and the tests are cardio based). I’ve never been good at cardio, so i need to continually work on it.
My best lifts are:
DL: 405
SQ: 335
BP: 235
OHP: 155
Otherwise i’m slightly shorter than 5’10, currently about 180lbs, and fairly lean.
For this program I plan on doing
Week 1
Workouts 1-4
Squat 2x5
Incline Press 2x5
Dumbbell row 2x10
1 of (biceps, shoulders, BTN pulldown) rotating, 2x10
Hanging leg raise, side bends, 2 sets
Cardio, 30 min
Workout 5
Deadlift 3x3
OHP 3x3
Hammer str Row 3x5
Leg Curls 3x5
Rocky Situps 2 sets
Cardio 30 min
Weeks 2-4
Raise weights, repeat.
After 4 weeks i will keep the template, but change the exercises.
Squat 225 x 5,5
Incline Press 135 x 5,5
DB Row 70 x 5,5
DB Curl 35 x 10, 35x5, 25x7
reverse BB curl 45 x 10,10
leg raises, 15, 15
Side bends, 50 x 10,10
deadlift, 315 x 3, 365 x 3,3
OHP 145 x 3,3,3
Hammer str Row, 180 x 5,5,5
Leg Curls 60 x 5,5, 70 x 5
rocky situps 22, 18
Treadmill, 22min walking
8min running
Felt like i betrayed the spirit of the workout today by pushing a little too hard on the deadlifts, the sets of 3 were harder than they should have been.
today i ate
6 eggs
3 breakfast sausages
2 large sausages
2 pieces of bacon
1 avacado
3 scoops of whey protein
a handful of nuts
misc vegetables
fiber drink
about 8 cups of coffee
and 4 cups of tea.
doesn’t look like much now that I’ve written it all down.
Squat 245 x 5,5
Incline Press 145 x 5,5
DB Row 75 x 10,10
DB Curls 35 x 12,10 30 x 8
reverse BB curls 45 x 12,12,12
HLegRaise 15,15
side bends 60 x 10,10
Squats are awesome. But not quite everyday - I’m not squatting on deadlift day.
They are harder everyday, but not as much as i thought they would be. Actually its kind of weird/backwards. 245 for 2 sets of 5 seemed harder than it should on monday (cns still tired from deadlift triples maybe?) but by today, it was feeling lighter, even though my back was more tired and sore.
Squats 245 x 5,5 - I won’t say these were hard, but they were SLOW. alot slower than they should be… is the cardio catching up with me?
incline BP 145 x 5,5 - felt easy
DB row 75 x 10,10
BTN pulldow 80 x 12,12
HLRaises 15,15
Side Bends 60 x 10,10
hehe, its just a decline sit-up sometimes with a medicine ball, but i call them rocky sit-ups cause i hear the music in my head and feel really cool whenever i do them (so basically yes)
and thanks!
sometimes if no one is around i’ll punch air and pretend i’m tough when i do them too.