Alright, time to kick things into gear again! I'm less than 1 year out from the Lehigh Valley competition now and I feel I've been slacking WAY too much. So, I'm setting up a solid workout plan that I'm going to stick to without fail (I may ADD stuff, but no skimping allowed).
Here is the first phase:
Monday - Chest and Shoulders -
BB Flat Bench
3 sets TUT
5 minutes rest
1 set to failure with rest pausing
2 1 minute sets of extreme chest stretching
Smith Machine Military Press
3 sets TUT
5 minutes rest
1 set to failure with rest pausing
2 1 minute sets of extreme shoulder stretching
Tuesday - Back
BB Row
3 sets TUT
5 minutes rest
1 set to failure with rest pausing
2 1 minute sets of extreme back stretching
Lat Pulldown
3 sets TUT
5 minutes rest
1 set to failure with rest pausing
2 1 minute sets of extreme back stretching
Wednesday -
30 minutes HIIT cardio
Thursday - Quads and Hams
BB Squat
3 sets TUT
5 minutes rest
1 set to failure with rest pausing
2 1 minute sets of extreme quad stretching
Rack Deadlifts
3 sets TUT
5 minutes rest
1 set to failure with rest pausing
2 1 minute sets of extreme hamstring stretching
Friday - Arms
BB close grip bench
3 sets TUT
5 minutes rest
1 set to failure with rest pausing
2 1 minute sets of extreme tricep stretching
Standing EZ Curls
3 sets TUT
5 minutes rest
1 set to failure with rest pausing
2 1 minute sets of extreme bicep stretching
Saturday and Sunday - off
Yes the workouts are short, but they are intense. The rest period before the intense set may be increased so I can gather as much strength as possible; TUT tends to wipe me out. I'll see how this goes for a couple weeks. If I don't have enough strength for the heavy set, I will likely modify the workouts so I have TUT days and progressive loading days or perhaps start the workout with progressive loading and follow it with some TUT.
Diet will be based on my contest diet for the Met. Calories to start will be 3000 and I'll gradually increase. I want fat intake to be minimal. Protein must be a minimum of 300g per day. I don't see a reason to go too much higher at my weight. certainly 400g would be the absolute limit.
Fun starts on Monday.
Here is the first phase:
Monday - Chest and Shoulders -
BB Flat Bench
3 sets TUT
5 minutes rest
1 set to failure with rest pausing
2 1 minute sets of extreme chest stretching
Smith Machine Military Press
3 sets TUT
5 minutes rest
1 set to failure with rest pausing
2 1 minute sets of extreme shoulder stretching
Tuesday - Back
BB Row
3 sets TUT
5 minutes rest
1 set to failure with rest pausing
2 1 minute sets of extreme back stretching
Lat Pulldown
3 sets TUT
5 minutes rest
1 set to failure with rest pausing
2 1 minute sets of extreme back stretching
Wednesday -
30 minutes HIIT cardio
Thursday - Quads and Hams
BB Squat
3 sets TUT
5 minutes rest
1 set to failure with rest pausing
2 1 minute sets of extreme quad stretching
Rack Deadlifts
3 sets TUT
5 minutes rest
1 set to failure with rest pausing
2 1 minute sets of extreme hamstring stretching
Friday - Arms
BB close grip bench
3 sets TUT
5 minutes rest
1 set to failure with rest pausing
2 1 minute sets of extreme tricep stretching
Standing EZ Curls
3 sets TUT
5 minutes rest
1 set to failure with rest pausing
2 1 minute sets of extreme bicep stretching
Saturday and Sunday - off
Yes the workouts are short, but they are intense. The rest period before the intense set may be increased so I can gather as much strength as possible; TUT tends to wipe me out. I'll see how this goes for a couple weeks. If I don't have enough strength for the heavy set, I will likely modify the workouts so I have TUT days and progressive loading days or perhaps start the workout with progressive loading and follow it with some TUT.
Diet will be based on my contest diet for the Met. Calories to start will be 3000 and I'll gradually increase. I want fat intake to be minimal. Protein must be a minimum of 300g per day. I don't see a reason to go too much higher at my weight. certainly 400g would be the absolute limit.
Fun starts on Monday.