Hi! This is first post here although i've been lurkin around here reading other people's posts for a while. I've been training for the better part of a year now and so far dropped about 70 lbs and am in the best shape of life.
program has been constantly evolving over the past year into what it is today and I believe its nearly reached perfection. So I'll go ahead and start with what I've done so far this week... tell me what you think!
-WORKOUT-
day 1: back and abs
I actually attempted deadlifts for the first time yesterday. Only a handful though, at 225 lbs. I stopped because I wasnt sure form was correct. I felt a lot of tension in lower back and pressure at the balls of feet as opposed to heels. It might have something to do with the fact that i used a guided "self-spotting" barbell machine in which the barbell is on a track and only moves straight up and down. Would you recommend doing deadlifts on a machine like that or should I only use freeweights? Anyway, I digress...
ex 1 (not counting deadlifts): Lat pulldowns, 110 lbs, 4 sets to failure.
ex 2: seated cable rows, 150 lbs, 4 sets to failure
ex 3: one-arm dumbell rows, 25 lbs, 4 sets to failure
ex 4: ab crunches one leg up, 4 sets to failure
ex 5: pulley crunches, 130 lbs, 4 sets to failure
day 2: shoulders, triceps, abs
ex 1: raise superset - dumbbell arm circles (raise to front, move to side, lower slowly) followed immediately by side raises. 10 lb dumbbells, 4 sets to failure
ex 2: military press, 80 lbs, 4 sets to failure
ex 3: triceps extension superset, 10 lbs, changing direction from across chest to beside head halfway through. 4 sets to failure
ex 4: triceps pulldown - cable w/ straight bar. 70 lbs, 4 sets to failure
ab workout same as above
*all workouts followed by HIIT session and steady state cardio if time permits.
day 3 (today): legs
ex 1: squat, 200 - 225 lbs, 4 sets to failure
ex 2: leg ext., 50 lbs, 4 sets to failure
ex 3 ham curls, 50 lbs, 4 sets to failure
ex 5 calf raise, 225 lbs, 4 sets to failure
day 4: Chest and biceps
ex 1: barbell bench press, 135 lbs, 4 sets to failure
ex 2: incline press w/ dumbbells, 30 lbs, 4 sets to failure
ex 3: cable crossover (standing flys), 30 lbs, 4 sets to failure
ex 4: biceps superset, 20 lb dumbbells, biceps curls followed immediately by hammer curls, 4 sets to failure
ex 5: preacher curls, 40 lbs, 4 sets to failure
ab routine
-DIET-
I'll give a sample of an average day since yesterday I happened to have a cheat meal... and a hell of a cheat meal it was.
Meal 1: Protein shake, blended with 1 tbspn natrual peanut butter and a banana.
2: meat n fruit
3 (post workout): Protein shake, same as meal 1
4: meat n veg and or/salad
5: see 4
6: usually no 6th meal but often have a handful of nuts an hour or so before bed
*EDIT* now that i think about it, this maybe shoulda been posted in programs instead of journals...
plan
Moderators: Boss Man, cassiegose
- perfection after just 1yr??? shit i'm 10yrs into it and i'm still way off
- and you've only done deadlifts once??? perfection is not even in sight
- never do deadlifts on a smith machine
- training to failure is not good...manage fatigue, don't seek it...you'll go backwards for sure doing what you're doing
- train full body every session, 3/week
- food looks alright really
- add some museli or oatmeal to breakfast
- add carbs (pasta, rice, bread, sugary cerial) to post training shake meal
- last meal protein and nuts
- and you've only done deadlifts once??? perfection is not even in sight
- never do deadlifts on a smith machine
- training to failure is not good...manage fatigue, don't seek it...you'll go backwards for sure doing what you're doing
- train full body every session, 3/week
- food looks alright really
- add some museli or oatmeal to breakfast
- add carbs (pasta, rice, bread, sugary cerial) to post training shake meal
- last meal protein and nuts
Haha, yeah, perfection is a bit of an exaggeration. I use the gym at apt complex and theres no damn free barbell! So i'm gonna have to figure out some way to incorporate deadlifts.
I am interested in the full body program as opposed to the split routine for sure! Is that the Waterbury method you speak of?
I am interested in the full body program as opposed to the split routine for sure! Is that the Waterbury method you speak of?