Today was the first day of my new workout plan. It is a more traditional 4 day split. Making a move back to the body part workouts with higher volume. I will be adjusting my workout a bit but I have the split figured out. I am basically trying to do something very similar to the FST-7 program. I am not using his split but trying out the training protocol.
Here is the workout I did this morning. It is going to take a bit to find my weights using this many exercises and sets, that and my work capacity should increase rather quickly too allowing my numbers to start climbing a little. We will see though considering I am on cutting calories.
BB Flat Bench - 185x12, 225x10, 225x10, 225x8 Not too bad, I have had some much higher lifts recently but only 2 heavier sets then. We will have to see how things go as my work capacity grows to meet my new volume.
DB Incline Bench - 85x10, 85x8, 80x7 - Funny that the first set felt really light, then the second one I could not even complete it with the same weight. Talk about some quick cumulative failure.
HS Wide Press (Weight per side) - 90x10, 90x10, 100x8 - Nice Pump here.
Straight Arm Pec Deck - 160x10, 160x10, 160x10 - Could have gone heavier but was being careful.
Comments: I noticed while I was doing the BB Flat Bench that my left pec had a spot that was really tight, or stretching a lot during the bench. I noticed it all through the chest movements, and was being very careful of it by the end. I did not feel any moment where there may have been an injury however it felt as if the muscle was right on the edge of pulling or had already pulled a bit. I made sure to keep the tension on it consistent, no jerky movements. I don't foresee it being a problem, and it has a week to recover before I hit bench again so I am not too worried about it.
These were my final macros for yesterday, not a bad day of maintenance. Now, I do have the fun of balancing my diet out now. I guess I will have one extra higher calorie day. I am not sure if I will pick one of them for a maintenance calorie level day or just add it in there and maybe even go a little lower on off days.
3/25/12 Protein Fat Carbs
Totals 282.6, 69.6, 188.5
Calories 1130.4, 626.4, 754 total 2510.8