OK I got some time before I go to the gym. I just want to apologize to everybody following this log because i havent been updating that frequently.. also havent been posting my lower body workouts.. (as they are weak as hell!!!!!!!!!!!!!!!) I also wanted to say that I can now see an out line just waiting for the abs to poke through the skin. Here is the big thing though, I am changing my routine, but to more of a fits me type of approach, ive been thinking this out very heavily for the past few days, as my current routine I feel like I am over training, and its really wearing me down.
Here is my new scheme, I will also post the goals and the plan of action for this scheme below it so you can see my rationale.
Monday- D chest
Speed bench (light light weight as im doing more reps) 4x8 SS with db snatches (also very light weight) 4x5 - to promote explosive power
Pullups SS Jump rope till I get to 50 pullups - for functional strength and cardio
Tricep extension- 2x15 - some hypertrophy work for the arm
Tuesday- Legs (strength / hypertrophy)
HIIT cardio or sprints
5x5 squats
hamstrings SS leg raises (im thinkin 3-4 sets of 10 with the hammies)
Wed: Liss cardio outside.. 25-45 min run just for time
THursday- Strength chest but shoulder focused
5x5 bench
Facepulls SS pushups till 100 pushups (or just pushups till 100, then face pulls) (gives me a pulling movement and another pushing movement)
obliques SS DB row
Sprints after
Friday (another lower with leg focus)
Deads 5x3 heavy
Front squat 4x6 light (focusing on depth, and explosive power from a different angle)
BW lunges SS v ups
Liss Cardio on treadmill
Sat: random cardio : nothing strenuous
Sun: 1 hamstring movement 1 calf movement 1 traps movement (Isolating the accessory muscles, will be a moderate workload)
Goals/Theories
More for a strength conditioning workout.. so my muscles can lift heavier for longer, or perform better under a workload.
Power and explosion, to also increase strength
3 heavy movements
3 explosion movements for the main lifts
Promote cardiovascular endurance with the body weight lifts, and of course extra cardio
Hoping the BW exercises also help promote function strength with more power
Lower body focused - need to work on my legs more cause they are the week spot, one heavy squat day, one heavy dead day, 2 hyper trophy days 3 explosive movements if you count sprints and the front squats together
size will come with the hypertrophy accessory movements
More geared toward a military style workout because of the cardio and bw/functional strength
Uses 5x5/WSBB/Progressive overload/powerbuilding/military training principals
Any thoughts?? I thought this looked ALOT better than my last one. My last one i just picked some movements and threw them together in the WSBB template but it is really demotivating when you get drained halfway through your workout. Something needed to change and this is it!! Will be sticking with this for awhile