Archive for January, 2014

Hello All!!!

I am sure this has happened to all of us at some point. We are following a routine that works GREAT for us, and then our jobs or personal lives cause use to rearrange our routine. Looks like that is what is called for in my case. I will no longer have a lot of time to workout everything I want after a few weeks. SO, this is what I will have to do. This is not exactly but this is how the routine or process will look.

Day 1 
Squat: sets of 8
Press: sets of 8
Deadlift: sets of 5
Stretching
Foam Rolling

Day 2
High Intensity Cardio (1.5 mi Sprints)
Pull Up, Dips, Neutral Grip Chin Up
Foam Rolling

Day 3
Moderate/Low Intensity Cardio (Jog and/or jump rope)
Wide Pull up, Dips, Neutral Grip Chin up
Foam Rolling

Day 4
Rest
Stretching
Foam Rolling

Day 5
Squat: sets of 5
Press: sets of 5
SL Deadlift: sets of 8
Stretching
Foam Rolling

Day 6
High Intensity Cardio (1.5 mi sprint)
Many Pull Up Variations
Dips and Push Up Variations
Foam Rolling

Day 7
Low Intensity Cardio (light jump roping)
Many Pull Up Variations
Dips and Push Up Variations
Foam Rolling

Day 8
Rest
Stretching
Foam Rolling

 

And then this will just repeat until I am able to change my routine. Essentially this is an 9 day training week. Intensity can vary from workout to work out. WoOO!!!!!!!!!!!!!!!!!!!!!!

That is all… for now…

Dips: 8 reps ; 48 total reps
Assisted Pull Ups: 6 Reps; 36 total reps
Assisted Neutral Grip Pull Up: 4 reps ; 24 total reps.

I did 6 rounds of this with 1 minute rest between rounds.

I ran 1.5 miles in 14.5 minutes.

Stretched. Came home and ate some vegan dumplings and stir fried chicken with sweet potatoes. I will eat a salad later on and call it a night. O YEAH!!!!!

So my goal is to get down to 170 lbs. I got down to 180 faster than expected. I have been able to maintain most of my strength. I guess the appropriated word for what I am doing is “Body Re-composition” I suppose. My body fat went down to 18.5 from 22.5. I feel in way better shape and stronger at that. At the end of this whole plan, a post will be made detailing everything. Including the entire Macro Cycle, or whatever it is called, of all the 4-6 week mini cycles. Should be awesome!

But it did look something like this:

4 weeks of Strength Training: 3-5 reps
6 weeks of “Power” Building: 6-8 Reps
6 weeks of “Hypertrophy” and Conditioning Work: 12-15 reps *This is the next one
2 week active rest

Mind you, the rep ranges are not easy. In each cycle there was really only 1 work set. I only increased weight once the desired number of reps was reached. No percentages were used. Mind you, the main purpose for me is to stay healthy. So I am not concerned if I lose a little bit of strength or size in between 6 week cycles. Part of life.

Essentially this looks like some type of powerlifting periodization routine in reverse. ??? who knows because I have never done one. Originally this was just me going from 6 week period to 6 week period.

My brain trying to figure this shit out.

Monday + Thursday
Row
Bench Press
Press
Barbell Curl
Dips
Wide Pull Ups

Tuesday + Friday
High Bar Squat
Deadlift
Front Squat
SLDL
Body Weight Squats

This will be my possible routine if I decide to join my local gym.

Full Body Workout Possibility

High Bar Squat
Cable Row
Wide Lat Pull down
Press/Dumbbell Press/Bench Press *alternate
Incline Curls
Wide Pull Ups
Stiff Leg Deadlift
Dips

Split Workout Possibility

Chest Triceps Shoulders
Dips
Bench Press
Dumbbell Press
Extensions with Rope
Push Ups

Back Bicep Legs
High Bar Squats
Cable Row
Wide Lat Pull Down
Deadlift variation
Seated Leg Curls
Wide Pull Ups
Incline Curls

I am going to go for a more body building type training method here. More Reps and more sets, which means of course…. more food. Not more junk, but just more food.

Here is the plan. Or Possible plan. This will be the routine if I decide NOT to join my local gym. I will post a different workout with different equipment that are found at the gym.

High Bar Squat:
75 x 15
95 x 15 x 4

Press:
45 x 15
60 x 15 x 4

Bench Press:
75 x 15
95 x 15 x 4

Deadlift:
sets of 5

Barbell Curl:
45 x 15 x 5

Stiff Leg Deadlift:
95 x 15 x 5

Power Clean: 10 sets of 3 with light weight.

Row:
95 x 15 x 5

Wide Pull Ups, Dips and Rows and such on off days. . I will only do Full Body Workouts.

Barbell Row:
120 x 8
140 x 8

Barbell Curl: No Fat Gripz
45 x 8
62.5 x 8
77.5 x 8

High Bar Squat: I will work more on technique and depth on Day 3. Today on last set, I didnt feel like I got full depth. Even though I can. So different from Low Bar Squat. I find myself leaning forward just a little bit once the weight gets heavy. Trying to limit that.
80 x 8
115 x 8
135 x 8
150 x 6 I lost count so I rounded down. Still had 2-3 reps left in me.

Press:
65 x 8
80 x 8
95 x 6

Deadlift:
165 x 5
215 x 5
215 x 2 x 3; just worked on pulling the weight fast.

Crunches: 2 sets of FAILURE STATUS

Weight Loss Update: Right Now My weight is fluctuating between 178 and 182. Which is great! Which means once I go back to higher reps and more a conditioning based cycle, I will be right where I want to be. LETS GO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

That is all!!!!

Barbell Curl:
50 x 8
62.5 x 8
77.5 x 8

High Bar Squat: Doing HB Instead of the front squat.
80 x 8
115 x 8
135 x 8
150 x 8

Press:
65 x 8
80 x 8
95 x 8

Deadlift:
165 x 5 x 2
210 x 5
260 x 5

Row:
100 x 8
120 x 8
140 x 8

Crunches 3-6 sets of 50 plus with 1 minute rest.

Hello All,

Okay, so lets be serious. We have all set goals for ourselves and never reached them or probably forgot we had them in the first place. Or maybe you wanted to bench press 225 for 10 reps next workout and were only able to get 4. Maybe you wanted to work out 3 times a week but have only been able to manage 2 because you were just given extra hours at work. Failure is the name of the game in anything you do. This is how you learn. Make adjustments and improve. That is life. The part that needs to be remembered and constantly recycled in the mind is don’t be discouraged. You are not always going to set a goal and accomplished it the first go around. Just keep pushing. And just finish.

When you have a bad workout because you do not feel well, sleepy, sick or whatever, just remember it is most likely not going to get better. It will only get worse. Especially if you try to do something that requires your full strength. My advice would be, no matter what you are doing, decrease the intensity and finish strong.

You always want to put yourself in a position to succeed. But sometimes…. shit happens and we can not do it EXACTLY as we wanted. We learn and we get better.

That is about it. 🙂 🙂 🙂

Barbell Curl:
45 x 8
65 x 8
75 x 8
82.5 x 4

Row:
115 x 8
135 x 8
150 x 8

Bench Press:
95 x 8
120 x 8
135 x 8

High Bar Squat:
75 x 8
100 x 8
125 x 8
145 x 8 (PR)

Power Clean: This felt better. Especially with an appropriated warm up of 75 and 95 lbs.
75 x 3 x 3
95 x 3 x 2
115 x 3 x 1
135 x 2

Crunch:
4 sets of 50+ or so.