there's plenty of variations of those you can change to, you only need a slight variation to kickstart progress again
bench press - floor press, 1 or 2 board presses, lockouts
deads - snatch grip deads, rack pulls, o lifts
rows - chest supported, cable, t bar rows, inverted rows
chins - pull ups, sternum chin ups, mixed grip chins
squats - front squats
lunges - reverse, dynamic, split squat, deficit lunges, step ups, 1 leg romanian deadlifts, walking lunges, side lunges, drop lunges
to name a few
www.uponlinetraining.com
Dave's workout
Moderators: Boss Man, cassiegose
Week 43 workout 4
Food
08:30 am - Porridge, whey protein shake, green apple
10:30 am - 1 boiled egg whole, 4 egg whites, banana, coffee, 40g cashews
01:00 pm - 100g of chicken breast with veg/salad, 1/2 an avacado, blueberries, whey protein shake mixed with oats
04:00 pm - tin of pilchards, 1/2 an avacado, wholemeal pasta
06:30 pm - 2 slices of wheatgerm with honey, high protein shake
07:00 pm - 2 salmon fillets with veg and brown rice
09:00 pm - 1 whole egg, 1 egg white, veg
workout 3x8 upper body
Inc Db bench press - 2x26KG
Chest supported Db rows - 2x15KG
BB bicep curl - 31KG
Reverse curls - 27KG
Seated front delt raises - 2x8KG
Bent over lat/rear delt raises - 2x5KG
Think i should cut pasta pre workout and move the fruit from meal 3 to 4, not sure if its from eating the pasta but it seems to make me feel too full and bloated, it effected me yesterday whilst skipping and today while lifting.
Food
08:30 am - Porridge, whey protein shake, green apple
10:30 am - 1 boiled egg whole, 4 egg whites, banana, coffee, 40g cashews
01:00 pm - 100g of chicken breast with veg/salad, 1/2 an avacado, blueberries, whey protein shake mixed with oats
04:00 pm - tin of pilchards, 1/2 an avacado, wholemeal pasta
06:30 pm - 2 slices of wheatgerm with honey, high protein shake
07:00 pm - 2 salmon fillets with veg and brown rice
09:00 pm - 1 whole egg, 1 egg white, veg
workout 3x8 upper body
Inc Db bench press - 2x26KG
Chest supported Db rows - 2x15KG
BB bicep curl - 31KG
Reverse curls - 27KG
Seated front delt raises - 2x8KG
Bent over lat/rear delt raises - 2x5KG
Think i should cut pasta pre workout and move the fruit from meal 3 to 4, not sure if its from eating the pasta but it seems to make me feel too full and bloated, it effected me yesterday whilst skipping and today while lifting.
Week 43 workout 5
ood
08:30 am - 4 weetabix, honey, green apple, whey protein shake
10:30 am - 1 boiled egg whole, 4 egg whites, banana, coffee, 40g cashews
01:00 pm - 100g of chicken breast with veg/salad, 1/2 a med. avacado, whey protein shake mixed with oats
04:00 pm - tin of pilchards, 1/2 a med. avacado, kiwi/grapes/pinnapple
06:30 pm - 2 slices of wheatgerm with honey, high protein shake mix with 5g of l-glutamine
07:00 pm - chilli con carne (lean mince) with veg, wholewheat pasta
09:00 pm - turkey
workout lower body (8x3)
Hack squats 70KG
Reverse crunches 3x15
walking lunges 2x22.5KG Db's (12 stepsx5)
Lying leg raises 3x10
Seated calf raises (4x10) 70KG
Bw calf raises
ood
08:30 am - 4 weetabix, honey, green apple, whey protein shake
10:30 am - 1 boiled egg whole, 4 egg whites, banana, coffee, 40g cashews
01:00 pm - 100g of chicken breast with veg/salad, 1/2 a med. avacado, whey protein shake mixed with oats
04:00 pm - tin of pilchards, 1/2 a med. avacado, kiwi/grapes/pinnapple
06:30 pm - 2 slices of wheatgerm with honey, high protein shake mix with 5g of l-glutamine
07:00 pm - chilli con carne (lean mince) with veg, wholewheat pasta
09:00 pm - turkey
workout lower body (8x3)
Hack squats 70KG
Reverse crunches 3x15
walking lunges 2x22.5KG Db's (12 stepsx5)
Lying leg raises 3x10
Seated calf raises (4x10) 70KG
Bw calf raises
Week 44 workout 1
Food
08:30 am - Porridge, whey protein shake, green apple
10:30 am - 1 boiled egg whole, 4 egg whites, banana, coffee, 40g cashews
01:00 pm - 150g of chicken breast with veg/salad, 1/2 a med. avacado, whey protein shake mixed with oats
04:00 pm - 100g of chicken slices, 1/2 a med. avacado, small yoghurt with blueberries
06:30 pm - 2 slices of wheatgerm with honey, high protein shake mix with 5g of l-glutamine
07:00 pm - 2 salmon with veg, brown rice
09:00 pm - chicken slices with broc, red skin peanuts
Workout (upper body) (8x3)
Bench press - 67KG
Bent over BB rows - 35KG
Chin ups
Db shoulder press - 2x17.5KG Db's
Skullcrushers - 38KG
Food
08:30 am - Porridge, whey protein shake, green apple
10:30 am - 1 boiled egg whole, 4 egg whites, banana, coffee, 40g cashews
01:00 pm - 150g of chicken breast with veg/salad, 1/2 a med. avacado, whey protein shake mixed with oats
04:00 pm - 100g of chicken slices, 1/2 a med. avacado, small yoghurt with blueberries
06:30 pm - 2 slices of wheatgerm with honey, high protein shake mix with 5g of l-glutamine
07:00 pm - 2 salmon with veg, brown rice
09:00 pm - chicken slices with broc, red skin peanuts
Workout (upper body) (8x3)
Bench press - 67KG
Bent over BB rows - 35KG
Chin ups
Db shoulder press - 2x17.5KG Db's
Skullcrushers - 38KG
Week 44 workout 4
Food
08:30 am - Porridge, whey protein shake, green apple, tea
10:30 am - 1 boiled egg whole, 3 egg whites, banana, coffee, 40g cashews
01:00 pm - 100g of chicken breast with veg/salad, 1/2 an avacado, blueberries, whey protein shake mixed with oats
04:00 pm - 100g of Turkey with veg, 1/2 an avacado, yoghurt
06:30 pm - 2 slices of wheatgerm with honey, high protein shake
07:00 pm - 2 salmon fillets with veg, yoghurt
09:00 pm - 1 whole egg, 1 egg white, cashews
workout 3x8 upper body
Inc Db bench press - 2x26KG
Inc Db Flyes - 2x10KG
Chest supported Db rows - 2x15KG
BB bicep curl - 32KG
Reverse curls - 27KG
Seated front delt raises - 2x8KG
Bent over lat/rear delt raises - 2x5KG
Food
08:30 am - Porridge, whey protein shake, green apple, tea
10:30 am - 1 boiled egg whole, 3 egg whites, banana, coffee, 40g cashews
01:00 pm - 100g of chicken breast with veg/salad, 1/2 an avacado, blueberries, whey protein shake mixed with oats
04:00 pm - 100g of Turkey with veg, 1/2 an avacado, yoghurt
06:30 pm - 2 slices of wheatgerm with honey, high protein shake
07:00 pm - 2 salmon fillets with veg, yoghurt
09:00 pm - 1 whole egg, 1 egg white, cashews
workout 3x8 upper body
Inc Db bench press - 2x26KG
Inc Db Flyes - 2x10KG
Chest supported Db rows - 2x15KG
BB bicep curl - 32KG
Reverse curls - 27KG
Seated front delt raises - 2x8KG
Bent over lat/rear delt raises - 2x5KG
Week 44 workout 5
Food
08:30 am - Porridge, 1 slice wheatgerm with peanut butter, green apple, whey protein shake
10:30 am - 1 boiled egg whole, 4 egg whites, banana, coffee, 40g cashews
01:00 pm - 100g of chicken breast with veg/salad, 1/2 a med. avacado, whey protein shake mixed with oats, blueberries
04:00 pm - tin of pilchards, 1/2 a med. avacado, yoghurt
06:30 pm - 2 slices of wheatgerm with honey, high protein shake mix with 5g of l-glutamine
07:00 pm - chilli con carne (lean mince) with veg
09:00 pm - scrambled egg, veg
Workout
Hack squats (6x4) - 70KG
Lying leg raises (3x10)
Lunges (6x4) - 55KG
Reverse crunches (3x10)
GM's (4x6) - 50KG
Standing calf raises (3x10) - 70KG
Bw calf raises
Food
08:30 am - Porridge, 1 slice wheatgerm with peanut butter, green apple, whey protein shake
10:30 am - 1 boiled egg whole, 4 egg whites, banana, coffee, 40g cashews
01:00 pm - 100g of chicken breast with veg/salad, 1/2 a med. avacado, whey protein shake mixed with oats, blueberries
04:00 pm - tin of pilchards, 1/2 a med. avacado, yoghurt
06:30 pm - 2 slices of wheatgerm with honey, high protein shake mix with 5g of l-glutamine
07:00 pm - chilli con carne (lean mince) with veg
09:00 pm - scrambled egg, veg
Workout
Hack squats (6x4) - 70KG
Lying leg raises (3x10)
Lunges (6x4) - 55KG
Reverse crunches (3x10)
GM's (4x6) - 50KG
Standing calf raises (3x10) - 70KG
Bw calf raises
Week 45 Workout 1
Food
08:30 am - Porridge, whey protein shake, green apple, tea
10:30 am - 1 boiled egg whole, 3 egg whites, banana, coffee, 40g cashews
01:00 pm - 100g of chicken breast with veg/salad, 1/2 a med. avacado, nat. yoghurt
04:00 pm - turkey slices, 1/2 a med. avacado, blueberries
05:30 and throughout workout - whey isolat shake mixed with honey
06:30 pm - 2 slices of wheatgerm with honey, whey protein shake, 2 weetabix with milk
07:00 pm - 2 sirloin steaks with veg
09:00 pm - 2 egg whites and ham
Workout
Push ups 3x10
Bench press 50kg - 3x8
Bent over BB rows 30Kg - 4x8
chinups
DB shoulder press 2x17.5kg - 3x8
Skull crushers 3x8 - 40kg
Db shrugs 3x10 - 2x17.5kg
Food
08:30 am - Porridge, whey protein shake, green apple, tea
10:30 am - 1 boiled egg whole, 3 egg whites, banana, coffee, 40g cashews
01:00 pm - 100g of chicken breast with veg/salad, 1/2 a med. avacado, nat. yoghurt
04:00 pm - turkey slices, 1/2 a med. avacado, blueberries
05:30 and throughout workout - whey isolat shake mixed with honey
06:30 pm - 2 slices of wheatgerm with honey, whey protein shake, 2 weetabix with milk
07:00 pm - 2 sirloin steaks with veg
09:00 pm - 2 egg whites and ham
Workout
Push ups 3x10
Bench press 50kg - 3x8
Bent over BB rows 30Kg - 4x8
chinups
DB shoulder press 2x17.5kg - 3x8
Skull crushers 3x8 - 40kg
Db shrugs 3x10 - 2x17.5kg
Week 45 workout 2
Food
08:30 am - Porridge mix with honey, green apple, whey protein shake, slice of wheatgerm nat. peanut butter
10:30 am - 1 boiled egg whole, 4 egg whites, banana, coffee, 40g cashews
01:00 pm - 100g of chicken breast with veg/salad, 1/2 a med. avacado, yoghurt
02:00 pm - Wheatgerm chicken sandwich
04:00 pm - Beef slices, 1/2 a med. avacado, blueberries
06:30 pm - 2 slices of wheatgerm with honey, high protein shake mix with 5g of l-glutamine
07:00 pm - chilli con carne (lean mince) with veg and Quinoa
09:00 pm - 3 Egg whites with ham slices
workout lower body
Front squats
Lying leg raises 3x10
lunge variations 2x17.5KG Db's
oblique shrugs 2x7.5KG Db's
Calf raises 70KG
Single leg Db raises 15KG
Food
08:30 am - Porridge mix with honey, green apple, whey protein shake, slice of wheatgerm nat. peanut butter
10:30 am - 1 boiled egg whole, 4 egg whites, banana, coffee, 40g cashews
01:00 pm - 100g of chicken breast with veg/salad, 1/2 a med. avacado, yoghurt
02:00 pm - Wheatgerm chicken sandwich
04:00 pm - Beef slices, 1/2 a med. avacado, blueberries
06:30 pm - 2 slices of wheatgerm with honey, high protein shake mix with 5g of l-glutamine
07:00 pm - chilli con carne (lean mince) with veg and Quinoa
09:00 pm - 3 Egg whites with ham slices
workout lower body
Front squats
Lying leg raises 3x10
lunge variations 2x17.5KG Db's
oblique shrugs 2x7.5KG Db's
Calf raises 70KG
Single leg Db raises 15KG
Week 45 workout 4
Food
08:30 am - porridge mix with honey, 2 slices of wheatgerm, green apple, protein shake, tea
11:00 am - 1 whole egg 4 egg whites, handfull of almonds, coffee, banana
01:00 pm - Chicken breast with veg/salad, 1/2 a med. avacado, yoghurt
02:30 pm - 4 oatcakes
04:00 pm - Beef slices with veg/salad, 1/2 a med. avacado, blueberries
06:30 pm - Whey isolate shake, 2 slices of wheatgerm with honey
07:30 pm - Chilli con carne with Quinoa and veg
09:30 pm - whole boiled egg with beef and turkey slices
Workout
Inc DB bench press (4x8) - 2x22.5KG
Chest supported DB rows (3x8) - 17.5KG
Bicep curls (3x8) - 34KG
Reverse curl (3x8) - 30KG
Front raises (3x8) - 2x7.5KG
Chest supported rear lat raises (3x10)
Food
08:30 am - porridge mix with honey, 2 slices of wheatgerm, green apple, protein shake, tea
11:00 am - 1 whole egg 4 egg whites, handfull of almonds, coffee, banana
01:00 pm - Chicken breast with veg/salad, 1/2 a med. avacado, yoghurt
02:30 pm - 4 oatcakes
04:00 pm - Beef slices with veg/salad, 1/2 a med. avacado, blueberries
06:30 pm - Whey isolate shake, 2 slices of wheatgerm with honey
07:30 pm - Chilli con carne with Quinoa and veg
09:30 pm - whole boiled egg with beef and turkey slices
Workout
Inc DB bench press (4x8) - 2x22.5KG
Chest supported DB rows (3x8) - 17.5KG
Bicep curls (3x8) - 34KG
Reverse curl (3x8) - 30KG
Front raises (3x8) - 2x7.5KG
Chest supported rear lat raises (3x10)
things are loking stale dave, wts don't seem to be increasing at all really
you definately a new program, a complete opposite of what you're doing almost too
i suggest:
1 - choosing replacement exercises like i listed earlier
2 - do the opposite set/rep scheme for it thst you have done the last 44 weeks
i.e. if you did bench presses 8 x 3 then do a bench press replacement from the list (i.e. floor press) and do 3 x 8
www.uponlinetraining.com
you definately a new program, a complete opposite of what you're doing almost too
i suggest:
1 - choosing replacement exercises like i listed earlier
2 - do the opposite set/rep scheme for it thst you have done the last 44 weeks
i.e. if you did bench presses 8 x 3 then do a bench press replacement from the list (i.e. floor press) and do 3 x 8
www.uponlinetraining.com
Week 45 workout 5
Food
08:00 am - porridge, protein shake, 2 slices of wheagerm, tea, green apple
10:30 am - 1 whole egg, 3 egg whites, banana, almonds, coffee
01:00 pm - chicken breast with veg/salad, 1/2 a med. avacado, yoghurt
02:15 pm - chicken breast with 2 slices wheatgerm
04:00 pm - turkey slices with veg/salad, 1/2 a med. avacado, blueberries
06:00 pm - protein shake with L-glutamine, L-arginine, bowl of bran flakes with honey
07:00 pm - 2 salmon fillets with veg and wholemeal pasta
09:00 pm - 3 egg (2 just whites) scrambled with coffee
Workout Lower body
Squats - 2x10 (50KG) 3x8 (75KG) 2x10 (50KG)
Lying leg raises 3x12
GM's 3x8 (45KG)
Hanging leg raises
Seated calf raises (70KG)
Single leg DB calf raise
Yeh things have definately gone stale, i know that as squat and bench is goin down if anything (which isnt good) Im also fed up with loosing weight so am eating more cals, I need to re-evaluate what i am doing,
do you think it would be ok to stick to a upper/lower split but completely change the exercises?
I like focusing on either upper or lower and prefer doing weights 4x a week, plus i am still doing some external/internal rotations on either leg or cardio or off days for the left shoulder.
I got Sat and Sun to go through and change it all
Food
08:00 am - porridge, protein shake, 2 slices of wheagerm, tea, green apple
10:30 am - 1 whole egg, 3 egg whites, banana, almonds, coffee
01:00 pm - chicken breast with veg/salad, 1/2 a med. avacado, yoghurt
02:15 pm - chicken breast with 2 slices wheatgerm
04:00 pm - turkey slices with veg/salad, 1/2 a med. avacado, blueberries
06:00 pm - protein shake with L-glutamine, L-arginine, bowl of bran flakes with honey
07:00 pm - 2 salmon fillets with veg and wholemeal pasta
09:00 pm - 3 egg (2 just whites) scrambled with coffee
Workout Lower body
Squats - 2x10 (50KG) 3x8 (75KG) 2x10 (50KG)
Lying leg raises 3x12
GM's 3x8 (45KG)
Hanging leg raises
Seated calf raises (70KG)
Single leg DB calf raise
Yeh things have definately gone stale, i know that as squat and bench is goin down if anything (which isnt good) Im also fed up with loosing weight so am eating more cals, I need to re-evaluate what i am doing,
do you think it would be ok to stick to a upper/lower split but completely change the exercises?
I like focusing on either upper or lower and prefer doing weights 4x a week, plus i am still doing some external/internal rotations on either leg or cardio or off days for the left shoulder.
I got Sat and Sun to go through and change it all
maybe try this:
mon - lower high intensity/low volume workout
wed - upper high intensity/low vol workout
fri - lower body high volume/mod intensity workout
sat - upper body high volume/mod intensity workout
high intensity - 90+ % for all working sets using rest pause sets or singles
high vol - 10 x 10 using the same wt for all sets which could be 1 exercise all the way through or 5 exercises supersetted for 5 x 10 each
use totally new exercises
you're losing wt as the wts haven't increased and your going backwards from "undertraining"...if the muscle can't find a reason to continually get stronger and bigger then it won't even maintain it's current size (use it or lose it principle - it's old and corny but it's true)
www.uponlinetraining.com
mon - lower high intensity/low volume workout
wed - upper high intensity/low vol workout
fri - lower body high volume/mod intensity workout
sat - upper body high volume/mod intensity workout
high intensity - 90+ % for all working sets using rest pause sets or singles
high vol - 10 x 10 using the same wt for all sets which could be 1 exercise all the way through or 5 exercises supersetted for 5 x 10 each
use totally new exercises
you're losing wt as the wts haven't increased and your going backwards from "undertraining"...if the muscle can't find a reason to continually get stronger and bigger then it won't even maintain it's current size (use it or lose it principle - it's old and corny but it's true)
www.uponlinetraining.com
im listing exercises i haven done or done recently (obviously there are loads more, im still lookin)
Chest - floor press, 1 or 2 board presses, lockout, close/wide grip bench, dec. bench
Hip/lower back etc - snatch grip deads, rack pulls, power cleans, sumo deads, single leg DB deads
Back - chest supported rows, t bar rows, inverted rows, wide grip chins,
mixed grip chins, pull ups
Quads - front squats, step ups, reverse, dynamic, split squat, deficit lunges, , 1 leg romanian deadlifts, walking lunges, side lunges, drop lunges, Glute ham raise
Calfs - im out of ideas, all i really know and do is seated, standing and raised, single leg db, not sure if i can do donkey raises with squat rack
Biceps and triceps - i havent done hammer curls for a while, also i know you said no old exercises, but for the past 4 weeks only i have been doing reverse curls, in the past i never worked that outter part of the bicep. tricep all i know is skullcrushers, french press and there variants and kickbacks which ive heard are shit
Delts - Push press
Should i really do any isolation or just keep it to the big lifts??
The high intensity days every lift would be 90%+ (except for warm up sets) - so i would do 1 rep then rest for a min then do 1 rep - is that right?
How would i go about choosing the exercises cos if it is just 1 rep at a time there would be no point for side lunge x1
high volume not sure if i understand the explanation
"high vol - 10 x 10 using the same wt for all sets which could be 1 exercise all the way through or 5 exercises supersetted for 5 x 10 each"
so either 1 exercise (say floor press) 10x10 and thats it for the day?? or do 5 exercises supersetted for 5x10 each
also bit stupid but supersetted, ive forgotten what it means, i think im gettin it mixed up with antagonist pairing
Chest - floor press, 1 or 2 board presses, lockout, close/wide grip bench, dec. bench
Hip/lower back etc - snatch grip deads, rack pulls, power cleans, sumo deads, single leg DB deads
Back - chest supported rows, t bar rows, inverted rows, wide grip chins,
mixed grip chins, pull ups
Quads - front squats, step ups, reverse, dynamic, split squat, deficit lunges, , 1 leg romanian deadlifts, walking lunges, side lunges, drop lunges, Glute ham raise
Calfs - im out of ideas, all i really know and do is seated, standing and raised, single leg db, not sure if i can do donkey raises with squat rack
Biceps and triceps - i havent done hammer curls for a while, also i know you said no old exercises, but for the past 4 weeks only i have been doing reverse curls, in the past i never worked that outter part of the bicep. tricep all i know is skullcrushers, french press and there variants and kickbacks which ive heard are shit
Delts - Push press
Should i really do any isolation or just keep it to the big lifts??
The high intensity days every lift would be 90%+ (except for warm up sets) - so i would do 1 rep then rest for a min then do 1 rep - is that right?
How would i go about choosing the exercises cos if it is just 1 rep at a time there would be no point for side lunge x1
high volume not sure if i understand the explanation
"high vol - 10 x 10 using the same wt for all sets which could be 1 exercise all the way through or 5 exercises supersetted for 5 x 10 each"
so either 1 exercise (say floor press) 10x10 and thats it for the day?? or do 5 exercises supersetted for 5x10 each
also bit stupid but supersetted, ive forgotten what it means, i think im gettin it mixed up with antagonist pairing
- you want to gain wt so you ned to save energy for growth so i wouldn;lt even bother really with calves at all (i never and never have clients do calves at all) and i'd only put arms in sparingly
- push press is a compound exercise
- keep with the big lifts
- that's about right for the singles...like that article..do what that says (week 1 x 6 singles, week x 4, week 3 x 8, week 4 deload for memory - check it again)
- exactly, the big, big lifts will be done for singles (bench, deads, squats) but only 1 for upper and 1 for lower per week
- high volume is high reps and high sets like 10 sets of 10 sets
- you'd do an secondary movement for ther 10 x 10, not a big one...like a db variation
- supersetting, antagonsitic pairings - same thing really excpet you don;t rest for supersets and you do for pairings
www.uponlinetraining.com
- push press is a compound exercise
- keep with the big lifts
- that's about right for the singles...like that article..do what that says (week 1 x 6 singles, week x 4, week 3 x 8, week 4 deload for memory - check it again)
- exactly, the big, big lifts will be done for singles (bench, deads, squats) but only 1 for upper and 1 for lower per week
- high volume is high reps and high sets like 10 sets of 10 sets
- you'd do an secondary movement for ther 10 x 10, not a big one...like a db variation
- supersetting, antagonsitic pairings - same thing really excpet you don;t rest for supersets and you do for pairings
www.uponlinetraining.com