Alternating 3x then 2x/week

Hello!

After 2 intense weeks of Upper/Lower work, I will be doing a template in which I train 3x the first week, 2x the second week, then repeat.
There will be 3 different workouts (A,B,C) that alternate. Pretty Simple.

Week 1
Workout A
Squat 2×6, IF i dont get 2 sets of 6, I will do an extra set.
Bench Press 2×10
Barbell Curl 2×15
Bent Over Row 2×15
Good Morning 2×15
Pull Over 2×15
Forearm Roller 3 sets for a burn

Workout B
Deadlift Ramping sets of 4-6
Close Grip Bench Press 2×10-15
DB Curl 2×10
DB Row 2×10
OHP 2×10
Tricep Extension 2×15
Forearm Roller 3 sets for a burn

Workout C
Bench Press 2×6, IF i dont get 2 sets of 6, I will do an extra set.
Squat 2×10
Bent Over Row
Barbell Curl
Good Morning (optional)
Pull Over
Forearm Roller 3 sets for a burn

note: for the assistance exercises the reps and sets may change depending on how I feel.
for the main lifts (bench, deadlift and squat) intensity will vary depending on how i feel.

That is all! 🙂

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Upper Body Session

Hello All!!

This is from the other day. I may have tweaked my shoulder. I will work around it.

Incline Bench Press:
115 x 4,4,3

Machine Row:
90 x 10,8,8

DB Press:
25
35 x 10,8,8

Spider Curls:
I dont remember

I also did some dips and pull ups before the incline press.

I also ran for about 2.5 miles or so later that day.

That is all! 🙂

My Last 2 Workouts

Front Squat:
45 x 10
95 x 6
135 x 7,5

Bench Press:
65 x 10
95 x 6
135 x 7,8

Machine Row:
45 (each side) x 10
70 x 10
90 x 8,7

DB Press:
30 x 12
40 x 9,10

Pull Ups:
30 reps

Spider Curls:
25 x 8
15 x 4

Dips: 16,11

I also ran for 2.86 miles with my fiance.

2 Days Later…….

143 Push Ups
180 Crunches
91 Burpees
107 Inverted Rows
135 Squats
41 Squats wtih 55# on back
50 Kettle Bell Swings
100 Bicep Curls with 20#

My Erratic Training Schedule

Hello All,

Well recently I have not been able train regular as I would like. I essentially train when I can. I am also recovering from a cold.

This is what i have been doing lately.

Tue. FOCUS: Lower
Low Bar Squats
Sumo Deadlift
Leg Curls
Knees to Chest
90 Sec Bodyweight squats

Wed.FOCUS: Upper
Bench Press
Wide Pull Ups
Dips
Machine Row
Spider Curls
Wrist Curls
Seated Calf Raises

Fri. FOCUS: Full Body
Front Squat
Press
Spider Curls
Lateral Raises
Wrist Curls
DB Shrugs
Face Pulls
Pull Aparts

Saturday FOCUS: Upper
Bench Press
Machine Row
Dips
Chin Ups
Seated Calf Raises
DB Press

That is all! 🙂

Schedule Changing

Hello All,

Well my schedule is changing again. So I need to think about how I am going to prioritize my training. I might have to cut my strength training to just 2 days. Not sure exactly what is going to happen with that. With my small hiking trip coming up soon. Also my coccyx has been bothering me lately. I am not sure if its from squatting. But I will be taking a break from squatting. I might do some very light squats once a week for a while. Deadlifting will be the main movement. I will also be doing some dumbbell press and things of that sort.

Monday:
Squat:
Very light maybe 75% of current 24/3 sets are. So about 135, 30/3

Deadlift: Currently at 255.
Heavy sets with rep goal of 12/3

Bench Press: Currently at 135
Moderate sets with 30/3 rep goal.

Other exercises:
DB Curl, Band Row, Forearm roller

Tuesday:
Forearm Roller
Reverse Barbell Curl – 40/3
Dumbbell Press – 30/3
Lat Pulldown – 30/3
Lateral Raises – 40/3
Face Pulls – 40/3
Shrugs – 40/30
Incline Curl – 40/3
Seated Wrist Curl – For Burn
1.5 mile run – 15 minutes or less.

Wednesday:
Wide Pull Ups, Dips, Sit Ups, forearm roller and Stair Master

Thursday:
Incline DB Bench Press – 30/3
Cable Rows – 30/3
Lateral Raises – 40/3
Face Pulls – 40/3
Forearm Roller
Wrist Curl – For burn
DB Curls – 20/3
StairMaster 20-30 minutes

Friday: This will depending on how I feel. If  I am too sore from day before I will do lighter benching and rowing.
Deadlift:
Heavy Sets with 12/3 rep goal

Bench Press:
Moderate sets with 30/3 rep goal.

Barbell Row:
Moderate Sets with 30/3 rep goal

Forearm Roller, 21’s, Push Ups and Crunches

This is all I can do right now, with my current schedule. It helps that I work at 2 fitness centers.

That is all! 🙂

Training for Health and Hiking

Hello All,

If you saw my last post, I went hiking recently with my fiance. I feel in love with it. It was fun, challenging and peaceful. I have decided to adjust my training for hiking. I will need to do some research but it will be done. Me and Zoila (fiance) have also decided to hike the Appalachian trail throughout our life time.

I will be doing strength training 2 times a week. Light weight training and calisthenics 2 times a week. And walking, 3-4 times a week. I will do it when I have time. Ideally this will be the schedule. Similar to something I did before.

Day 1	Strength Training
Day 2	Calisthenics + Conditioning
Day 3	Light Strength Training + Conditioning
Day 4	REST
Day 5	Strength Training
Day 6	Calisthenics + Conditioning
Day 7	REST

Strength training days will include upper body and lower body barbell compound lifts.  Calisthenics/Conditioning days will include Sit Ups, Dips, Chin Ups plus walking on an incline or stair master.  Light Strength training/condition will include dumbbell press, lat pull downs, curls, leg curls, calf raises and fore arm roller followed by some light jump rope.

That is all! 🙂

After Current 6 Week Cycle

Hello All,

So far I love Canditos 6 week periodization routine. However, I will most likely move to something else after this 6 week cycle due to work related things. I need more time to study and work. So I need a routine that is not a list of exercise I MUST do. I like to have more flexibility, especially since sometimes I do not get all the sleep I want or the time to train in the fashion I would like.

I will probably just do this Lower/Upper split. Hmmmm maybe I will join the gym nearby so I can get in some real work. That is still undetermined.

Lower  (total reps/work sets) Monday
High Bar Squat (25/4)
Conventional Deadlift  (12/3)
Sit Ups (60/3)
Planks (4 minutes/3)

Upper Tuesday
Bench Press (25/4)
Barbell Row (30/4)
Military Press (40/5)
Chin Ups (60/8)
Dips (30/3)

Upper Thursday
Bench Press (80% of Tuesday 30/4)
Barbell Row (80% of Tuesday 35/3)
Military Press (40/5)
Chin Ups (60/8)
Barbell Curl (30/3)

Lower Friday

High Bar Squat (80% of Monday 30/4)
Conventional Deadlift (80% of Monday 20/3)
Good Morning (32/3)
Sit Ups  (60/3)

Upper Saturday

Bench Press (80% of Monday 30/4)
Barbell Row (80% of Monday 20/3)
Military Press (40/5)
Barbell Curl
Dips (30/3)

I might drop the last upper day depending on how I feel and my personal schedule.

That is all! 🙂

Candito 6-Week Periodization Muscular Condition/Hypertrophy Session 2

Hello All,

At the end of the day, my upper chest felt very sore. I could actually feel the difference. Incline Cable flys are the way to go.

Bench:
45 x 10
75 x 4
100x 4
115 x 8
125 x 8
135 x 6

DB Row:
45 x 10 x 2
55 x 8, 6

Military Press:
45 x 10
75 x 10
85 x 8
90 x 6

Band Row:
4 sets of 12-15

Wide Grip Pulldown:
77 x 12 x 2
99 x 12
115 x 8

Incline Curl:
20 x 12 x 3

Incline Fly:
6 x 15,17,15

Dips:
3 sets of 10

Forearm Roller:
5 rollers in each direction

6 Minutes jump rope

Maintanence Cycle: Week 2 Day 2

Hello All,

Just a light full body workout. 2 moderate sets of 10 for most of these exercises. Tomorrow will be some cleans, good mornings and barbell presses.

Incline DB Press:
40 x 10
50 x 10,8
30 x 15

Close Grip Lat Pulldown:
88 x 10
110 x 10 x 2
66 x 15

Wide Grip Cable Row:
66 x 10
88 x 10
104 x 10 x 2
66 x 15

Leg Press 45 degree:
90 x 10
140 x 10 x 2
50 x 15

Single Leg Seated Curl: Not sure what the weight is since the weight rack only has numbers on it and not weight.
3 x 10
4 x 10 x 2
2 x 15

Lying Leg Curl:
60 x 10 x 2

That is all!

Push Pull Legs: Cycle 2: Week 2 Push

Hello All,

Incline Dumbbell Press: I did not think I was going to hit the 50 but I could have hit for 8 reps. But that is not the focus right now. This felt good.
40 x 6 x 2
50 x 6 x 4
25 x 17

Dips:
5 sets of 11

Seated Dumbbell Press:
30 x 8 x 5

Circuit:
Incline Flys: This felt weird with dumbbells. I kept feeling this popping sensation in my shoulder so I just switched to machine flys.
60 x 10 x 5

Bradford Press:
45 x 10 x 5

Power Lateral Raises:
15 x 10 x 5

My “Cool down”

Wide Pull Ups: 45 total reps

Cable Rows:
66 x 15 x 3

Stretching

That is all! 🙂