I plan on doing this "new" training theory until probably the start of July. I'm going to hit a muscle group two times a week, one light, one heavy. I understand that I'll probably need above adequate sleep, and nutrition and I think this program will motivate me to do so. For example:
Chest(Heavy) & Triceps (Light) - Monday
Legs(Heavy) & Abs (Normal) - Tuesday
Shoulders (Heavy) & Back (Light) - Wednesday (no deadlifts)
Rest Thursday / HIIT
Chest (Light) & Triceps (Intense) - Friday
Legs (Light) & Abs (Normal) - Saturday
Back (Heavy) & Shoulders (Light) - Sunday
Theoretically the light days, should be easy enough to where I just get a pump. Shouldn't struggle at all. Usually 1/3rd or 1/2 of my heavy weight (5-8 reps)
Wednesday, May 30, 2012
Chest and Triceps (Light triceps) 5/29/12
Incline Barbell: 5x5 @ 125lbs every set, no stalling. Increasing weight next week.
Flat Barbell: 5x5 @ 135lbs every set, no stalling. Increasing weight next week.
Cable Flies: 4x8 @ 17.5lbs (slow and controlled, mainly going for feel.) Most likely increasing reps.
Dips: 4x12
Standing Barbell Tricep Extensions: 3x10 @ 40lbs (really light, will explain in next post)
Tricep Pressdown: 3x10 @ 30lbs ^
Foods: Been eating so much cleaner than I did last week. Mainly got carbs from pasta, but having the hardest time getting my protein goal. 1.2g per lb has been a struggle for me to hit. I'm 160 so that makes it almost 200g. It doesn't sound hard at all, and it's not but it's that I don't really count protein shakes. So if I ever do reach 192g of protein it'd be from food, and protein shakes would just be the extra protein that my body appreciates.
Flat Barbell: 5x5 @ 135lbs every set, no stalling. Increasing weight next week.
Cable Flies: 4x8 @ 17.5lbs (slow and controlled, mainly going for feel.) Most likely increasing reps.
Dips: 4x12
Standing Barbell Tricep Extensions: 3x10 @ 40lbs (really light, will explain in next post)
Tricep Pressdown: 3x10 @ 30lbs ^
Foods: Been eating so much cleaner than I did last week. Mainly got carbs from pasta, but having the hardest time getting my protein goal. 1.2g per lb has been a struggle for me to hit. I'm 160 so that makes it almost 200g. It doesn't sound hard at all, and it's not but it's that I don't really count protein shakes. So if I ever do reach 192g of protein it'd be from food, and protein shakes would just be the extra protein that my body appreciates.
Monday, May 14, 2012
Back: 5/13
Deadlifts 5x5: 185, 225, 245, 255, 255. (will inrease to 260 for the 5th rep next week)
Hella fuckin' wide grip pull-ups (assisted): 20 reps @ 90lb (slow and controlled), 15 reps @ 80lbs, 12 reps @ 70lbs, 10 reps @ 60lbs, 10reps x 60lbs.
*Superset each set of pull-ups with 20 pushups.
Isolation Row (machine): 4x12 (50lbs on both sides: 100)
Barbell Rows: 4x12 (90lbs): strict form, no jerking.
Lat Pulldowns: 1 set til failure (drop set from 90lbs. don't remember reps)
Delts: 5/14
Warm Up
Dumbbell Shoulder Press - 2 sets - 20 reps @ 20 lbs
Workout Dumbbell Shoulder Press - 4 sets - 8 reps @ 47.5 lbs. (On the last set, I only got 6 reps, and cranked out 8 more on 35lb)
Smith Machine Press (behind the head) - 3 sets - 10 reps @ 25lb plates (very easy. will up the weight to 35 next week. focused on the feel)
Lateral Raise circuit. (front, side, rear): 3 sets - 10 reps - 12lbs (strict form, and slow contractions)
Upright Rows & Shrugs (super-set): 4 sets - 10 reps. 65lb upright rows & two 45-plates for shrugs.
Fairly simple. I kind of want to build a wider, thicker, boulder-like shoulder so if anyone has any recommended shoulder exercises that they've had success with, feel free to enlighten me.
Dumbbell Shoulder Press - 2 sets - 20 reps @ 20 lbs
Workout Dumbbell Shoulder Press - 4 sets - 8 reps @ 47.5 lbs. (On the last set, I only got 6 reps, and cranked out 8 more on 35lb)
Smith Machine Press (behind the head) - 3 sets - 10 reps @ 25lb plates (very easy. will up the weight to 35 next week. focused on the feel)
Lateral Raise circuit. (front, side, rear): 3 sets - 10 reps - 12lbs (strict form, and slow contractions)
Upright Rows & Shrugs (super-set): 4 sets - 10 reps. 65lb upright rows & two 45-plates for shrugs.
Fairly simple. I kind of want to build a wider, thicker, boulder-like shoulder so if anyone has any recommended shoulder exercises that they've had success with, feel free to enlighten me.
Sunday, January 1, 2012
Re-visit
Lots of updates. I am now starting Hypertrophy Strength Training (4 days a week), and 3 days of plyometric training (to prep for volleyball season). One HST day with lapse with plyometric, where basically I'll be lifting lighter that day. On the other hand, I looked back at my old posts, and wow. I was a weak son of a bitch (still weak, but stronger) 9 months ago.
Monday, March 21, 2011
Update
So I've gotten a slight bit bigger, not really expecting much results. What has improved though is that EVERY exercise has either gone up in weight or the reps have gone from 6 to 8 or 8 to 10. I'm eating decently, can't really have a great diet with school and homework in the way, but decent is fine until the Summer. Doing two leg days a week now, and I'm surprised I'm not hating it. I'm also now starting to drink more and more water everyday, trying to go up 10 oz every day until I hit a solid 150oz per day.
As for my weight, as of yesterday (3/20/11) I'm 154 lbs, yes this is with only N.O in my body as I woke up late, and went with my partner with literally just N.O and 2 slices of bread and peanut butter. The time I measured myself last time (2/24/11) I had N.O and a bowl of rice and I was at 149 lbs. I'm sure the lbs will fluctuate and I've gained maybe a pound of muscle and the rest just from water.
As for my weight, as of yesterday (3/20/11) I'm 154 lbs, yes this is with only N.O in my body as I woke up late, and went with my partner with literally just N.O and 2 slices of bread and peanut butter. The time I measured myself last time (2/24/11) I had N.O and a bowl of rice and I was at 149 lbs. I'm sure the lbs will fluctuate and I've gained maybe a pound of muscle and the rest just from water.
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