2008 current training specs - (copied from my myspace blog)
So, a few people have asked me what my workout plan is currently, so I've updated my old program and posted any changes. Please be aware, although not the hardest program, this is not a light routine by any means.
CARDIO:
3-5x week in the morning (empty stomach) or after weight training, 30 minutes usually on an elliptical machine; manually control from the starting slope/grade to the maximum. I also build/add resistance anywhere from 3-9 (following a warmup to core conditioning to cool down process). Usually do the equivalent of a sprint like 3 or 4 times; jacking everything up until I feel my body REALLY pushing itself; then slow down after at least a minute. After this, I drink creatine and eat after 30-45 minutes.
WEIGHTS:
Actually got it from a myspace friend; (thanks to David!)... anyway, so I perform 3-4 sets of each exercise (8-12 rep range; I always try to pyramid); plus 1 warm up set for each muscle group. Perform all sets to failure (failing at given pyramid rep range). After a few cycles, I've rotated some of the latter exercises in the workouts to maintain my body in shock. I've also been cycling lower rep ranges with higher weights to break strength plateaus.
6 DAY SPLIT:
Day 1: Chest: Incline Bench Press, Flat Bench Press, Dumbell Flys, Dumbell Pullovers/Overhead Pullover, Dips/Pushdown [sometimes I replace the latter two for Cable crossovers; both from the top and the bottom).
Day 2: Back: Bent Over/or T-Bar Rows, Seated Cable Rows, One Arm Dumbell Rows, Wide Grip Lat Pulldows
Day 3: QUADS: Squats, Leg Press, Hack Squats (with knees touching, very close stance), Leg Extensions ; CALVES: Standing Calf Raises, Donkey Calf Raises, Seated Raises (toes In), Seated Raises (toes Out).
Day 4: SHOULDERS: Barbell/or Dumbell Overhead Press, Lateral Raises, Front Raises, Reverse Flyes; TRAPS: Upright Rows, Barbell Shrugs, Dumbell Shrugs [sometimes replace Upright Rows for Behind the Neck Pulldows].
Day 5: TRICEPS: Skull Crushers+Close grip Bench Press combo, Cable Press Downs, Overhead Dumbell Extension/ or Pushdowns; BICEPS: Straight Bar Curls, Preacher Curls, Reverse Curls [sometimes Barbell 21s).
Day 6: HAMS: Stiff Legged Deadlifts, Lying Leg Curls, Dumbell Lunges
ABS: These days I'm training abs about 3 times a week (it has worked best to just do them first as a workout warmup), doing usually 3 (sometimes 4) sets of each exercise in the combos below, and performing 12-16 reps each, usually increasing in weight resistance:
ABS1: Double Crunch Machine, Weighted Ball Crunches, Standing Cable Oblique Crunches.
ABS2: Hanging Knee Raises, Decline Bench Crunches, Cable Woodchops.
ABS3: Reverse Crunch, Weighted Ball Crunches/or Cable Crunches, Oblique Crunches (no weights).
As it may happen, sometimes I'm forced to break the structure and mix muscle groups around out of convenience, but always try to hit each one at least once per training cycle.
RECOVERY:
Recovery is key to getting to my goal, that means food, nutrients, supplements, and REST. I try (and struggle) to get 8 hours of sleep, but in the weekends I make sure to sleep as long as my body lets me. Post workout I time: take Cellmass, wait 30-45 mins then eat either a shake or food with high carbs and protein. I always eat a full meal within 2 hours. As for rest days, well, first off get better at listening to your body. You want to be focused for working out, after all, your mind is key to keeping motivated, focusing strength, and keeping the right form. Oh, I usually have a protein shake right before bed.
*from my experience, the trick is finding that sweet spot, the balance between enough time to fully recover the multiple muscle groups and let them build new muscle, and constantly making sure your body remains anabolic and challenged, which only comes from repeated structured muscle strain. However you figure this out, and everyone's different; good luck.
hope this helps. Comments or questions welcomed. take it easy- -ic
So, a few people have asked me what my workout plan is currently, so I've updated my old program and posted any changes. Please be aware, although not the hardest program, this is not a light routine by any means.
CARDIO:
3-5x week in the morning (empty stomach) or after weight training, 30 minutes usually on an elliptical machine; manually control from the starting slope/grade to the maximum. I also build/add resistance anywhere from 3-9 (following a warmup to core conditioning to cool down process). Usually do the equivalent of a sprint like 3 or 4 times; jacking everything up until I feel my body REALLY pushing itself; then slow down after at least a minute. After this, I drink creatine and eat after 30-45 minutes.
WEIGHTS:
Actually got it from a myspace friend; (thanks to David!)... anyway, so I perform 3-4 sets of each exercise (8-12 rep range; I always try to pyramid); plus 1 warm up set for each muscle group. Perform all sets to failure (failing at given pyramid rep range). After a few cycles, I've rotated some of the latter exercises in the workouts to maintain my body in shock. I've also been cycling lower rep ranges with higher weights to break strength plateaus.
6 DAY SPLIT:
Day 1: Chest: Incline Bench Press, Flat Bench Press, Dumbell Flys, Dumbell Pullovers/Overhead Pullover, Dips/Pushdown [sometimes I replace the latter two for Cable crossovers; both from the top and the bottom).
Day 2: Back: Bent Over/or T-Bar Rows, Seated Cable Rows, One Arm Dumbell Rows, Wide Grip Lat Pulldows
Day 3: QUADS: Squats, Leg Press, Hack Squats (with knees touching, very close stance), Leg Extensions ; CALVES: Standing Calf Raises, Donkey Calf Raises, Seated Raises (toes In), Seated Raises (toes Out).
Day 4: SHOULDERS: Barbell/or Dumbell Overhead Press, Lateral Raises, Front Raises, Reverse Flyes; TRAPS: Upright Rows, Barbell Shrugs, Dumbell Shrugs [sometimes replace Upright Rows for Behind the Neck Pulldows].
Day 5: TRICEPS: Skull Crushers+Close grip Bench Press combo, Cable Press Downs, Overhead Dumbell Extension/ or Pushdowns; BICEPS: Straight Bar Curls, Preacher Curls, Reverse Curls [sometimes Barbell 21s).
Day 6: HAMS: Stiff Legged Deadlifts, Lying Leg Curls, Dumbell Lunges
ABS: These days I'm training abs about 3 times a week (it has worked best to just do them first as a workout warmup), doing usually 3 (sometimes 4) sets of each exercise in the combos below, and performing 12-16 reps each, usually increasing in weight resistance:
ABS1: Double Crunch Machine, Weighted Ball Crunches, Standing Cable Oblique Crunches.
ABS2: Hanging Knee Raises, Decline Bench Crunches, Cable Woodchops.
ABS3: Reverse Crunch, Weighted Ball Crunches/or Cable Crunches, Oblique Crunches (no weights).
As it may happen, sometimes I'm forced to break the structure and mix muscle groups around out of convenience, but always try to hit each one at least once per training cycle.
RECOVERY:
Recovery is key to getting to my goal, that means food, nutrients, supplements, and REST. I try (and struggle) to get 8 hours of sleep, but in the weekends I make sure to sleep as long as my body lets me. Post workout I time: take Cellmass, wait 30-45 mins then eat either a shake or food with high carbs and protein. I always eat a full meal within 2 hours. As for rest days, well, first off get better at listening to your body. You want to be focused for working out, after all, your mind is key to keeping motivated, focusing strength, and keeping the right form. Oh, I usually have a protein shake right before bed.
*from my experience, the trick is finding that sweet spot, the balance between enough time to fully recover the multiple muscle groups and let them build new muscle, and constantly making sure your body remains anabolic and challenged, which only comes from repeated structured muscle strain. However you figure this out, and everyone's different; good luck.
hope this helps. Comments or questions welcomed. take it easy- -ic
posted by:
|
SF Bay Area
|
