Swanso5, your workouts rule

[jerkycsfan]

I’m on week 12 of the following program that I got from some of your posts.

4x6, 3x12, 2x15 with 90 seconds, 60 seconds, and two minutes of rest
Rotating squats & deadlifts, bench & cable row, shoulder press and cable pulldown
Three days a week

chest and shoulders are noticeably bigger, and metabolism must have recently changed because I started losing weight a couple of weeks ago, and have gone from 162lb to 153lb since. I’ve also lost a few inches off waist.

Here is question, when (if ever) should I mix things up? I wouldn’t mind adding some bicept routines, but I love that it only takes 35 minutes now to workout. What do you think?

Thanks again for all the great advice.

[swanso5]

love hearing that although you shouldn't be losing that much wt...as youtr metabolism increases, eat more as your body will use it all so you won't get fat.. week 12 we do probably need to change it up...do you want to stick with the 3 day a week plan or move to a 4 day a week plan...also what goals do you have in mind now??

[jerkycsfan]

Thanks for the advice; this is typical day:

A scrabbled egg for breakfast. For lunch I have a sandwich on whole grain bread (ham, turkey or roast beef), a piece a fruit, a yogurt, and some chips. Dinner usually consists of a meat, a vegetable, and a starch. I drink lots of water and rarely snack.

Do you think I should add an everyday early afternoon snack of walnuts or fruit?

Weight training three days a week is working well for me now, so I would like to stick with that. As for goals, I’ve lost the weight I wanted to lose, so I guess I’d like to concentrate on adding some bulk to upper body.

Thanks again.

[swanso5]

i would like 2 more meals added...the first in between breaky and lunch consisting of fruit and protein then a second one between lunch and dinner consisting of protein, salad and / or veggies

for training maybe this:

Squats / deads 5 x 5 (keep increasing wt)
Incline DB Press / bb bent row 4 x 12, 75secs rest
seated db shoulder press (or standing which ever one you weren't doing before) / wide grip pulldown (or reverse close grip whichever you weren't doing before) 3 x 12, 75secs rest
diamond push ups / hammer curls 2 x 12, do one after the other with 30secs rest between each pair

subtle changes but that's all you need to do...there is more vol but rest in shorter so should still take about the same time to do maybe a touch longer

[jerkycsfan]

Thanks a lot, I’m going to try that.

On the first 5x5 exercise, is it 75 seconds of rest as well? I’m rotating the exercises, right?

[swanso5]

5 x 5, 1min rest...exactly 1min...yes rotate every 2nd session like we were before