lategainer
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Workout:
I have been on a 1x2 week plan for seven weeks where I work out light weight high reps for the first week and then the next two weeks I work out heavy weight lower reps. I just ended the sixth week of that routine and wanted to switch my workouts from here forward with something different but with work keeping me busy I just stuck with it for another 3 week rotation. Next week and the following week will be back to heavy weight lower reps.
Schedule:
I work out chest neck and forearms on Mon, Back and calves on tuesday, biceps and triceps are on wednesday, thursday is off, friday is hamstrings and quads, saturday is shoulders and traps, sundays are off.
Cardio:
I run cardio at the end of each workout for 30 min on the recumbant cycle - nothing too intense just good pace.
Sleep and diet:
Generally I sleep well and my diet is clean eating 5-6 times a day (lots of chicken breast with pasta in a balsamic vinegrette and olive oil dressing as well as egg whites and oatmeal). Throughout the week I have a few cheats thrown in (pizza beer etc). Although I have not lost weight, the shoulders are up 1.5 inches, thighs are up 2 inches, neck is down 1/2 inch, upper arm is up .75 inch forearm is up 1/2 inch and waist (belly fat) is down 1.5 inches since I started this program.
Supplements:
I am taking a mulit-vitamin for men, fish oil, efa, calcium, c, glucosamine chondroitine with MSM, cla, bcaas, amino acid sup, magnesium and b6. I take whey protein and creatine 45 min before workouts and EAS Phosphagen Elite and EAS Myoplex protein shake after workout with L-Glutamine mixed in.
How I felt:
My back is great, I feel connected and concentrated, I sleep better, my numbers are consistently up in stength. My sex drive is slighly up and my appetite was on the way up.
How I feel:
--- this is the ? and maybe a problem? For this week I have had a hard time eating my food on schedule and my appetite feels lesser. Last night for example, I went to bed early and felt lke I couldn't get enough sleep when the alarm went off. In the gym I feel a bit weaker and less connected with the weights while just last week I was hammering personal bests. The lactose burn is coming in really badly and I am not sure if I am overtrained, lacking in some supplement, or it is just the high rep in a heavier weight range (my weights are going up and my high rep workouts are done with 60-80% max weights).
FYI: I am trying to go as cleanly as I can - I am not adding any test boosters or PH or anything of that sort. I hope to keep clean for the full run of a year to see what a 40 year old guy can accomplish with solid workouts, moderate cardio, good diet and simple supplementation.
So far it has worked well up until this week, and I can't help but wonder am I overtrained? or lacking in something? I am considering taking a week off on weights but keeping cardio during that time. Then getting back started where I left off.
I appreciate your thoughts.
I have been on a 1x2 week plan for seven weeks where I work out light weight high reps for the first week and then the next two weeks I work out heavy weight lower reps. I just ended the sixth week of that routine and wanted to switch my workouts from here forward with something different but with work keeping me busy I just stuck with it for another 3 week rotation. Next week and the following week will be back to heavy weight lower reps.
Schedule:
I work out chest neck and forearms on Mon, Back and calves on tuesday, biceps and triceps are on wednesday, thursday is off, friday is hamstrings and quads, saturday is shoulders and traps, sundays are off.
Cardio:
I run cardio at the end of each workout for 30 min on the recumbant cycle - nothing too intense just good pace.
Sleep and diet:
Generally I sleep well and my diet is clean eating 5-6 times a day (lots of chicken breast with pasta in a balsamic vinegrette and olive oil dressing as well as egg whites and oatmeal). Throughout the week I have a few cheats thrown in (pizza beer etc). Although I have not lost weight, the shoulders are up 1.5 inches, thighs are up 2 inches, neck is down 1/2 inch, upper arm is up .75 inch forearm is up 1/2 inch and waist (belly fat) is down 1.5 inches since I started this program.
Supplements:
I am taking a mulit-vitamin for men, fish oil, efa, calcium, c, glucosamine chondroitine with MSM, cla, bcaas, amino acid sup, magnesium and b6. I take whey protein and creatine 45 min before workouts and EAS Phosphagen Elite and EAS Myoplex protein shake after workout with L-Glutamine mixed in.
How I felt:
My back is great, I feel connected and concentrated, I sleep better, my numbers are consistently up in stength. My sex drive is slighly up and my appetite was on the way up.
How I feel:
--- this is the ? and maybe a problem? For this week I have had a hard time eating my food on schedule and my appetite feels lesser. Last night for example, I went to bed early and felt lke I couldn't get enough sleep when the alarm went off. In the gym I feel a bit weaker and less connected with the weights while just last week I was hammering personal bests. The lactose burn is coming in really badly and I am not sure if I am overtrained, lacking in some supplement, or it is just the high rep in a heavier weight range (my weights are going up and my high rep workouts are done with 60-80% max weights).
FYI: I am trying to go as cleanly as I can - I am not adding any test boosters or PH or anything of that sort. I hope to keep clean for the full run of a year to see what a 40 year old guy can accomplish with solid workouts, moderate cardio, good diet and simple supplementation.
So far it has worked well up until this week, and I can't help but wonder am I overtrained? or lacking in something? I am considering taking a week off on weights but keeping cardio during that time. Then getting back started where I left off.
I appreciate your thoughts.