SDaigneault
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I'm seriously getting depressed.
Here's what happened. I had been on Bobo's training plan for about a year, alternating between the building lean plan and the bulking plan.
Since it'd been so long since I switched it up, I decided to try a new workout I saw. Here is the workout:
----------------------
ROUTINE 1: Upper/Lower/Upper (ULU) Heavy/Light
Heavy = 3 sets of 3-5 reps
Light = 3 sets of 8-12 reps
Follow this routine for a week, then use the same routine for the second week - but change each "heavy weight" to "light weight". On week 3, return to your routine from week 1.
** I added an extra rest day to the schedule below between upper body days to allow for better recovery.
DAY 1: Upper 1 (light weight)
1) Incline bench (bb)
2) Wide-grip rows (cable)
3) Decline or Flat bench (bb)
4) Narrow-grip rows (cable)
5) Reverse fly (pec deck or unilateral db)
6) Incline or Flat fly
7) Concentration curls (db)
8) Overhand grip curls (db)
9) Hammer curls (db)
DAY 2: Lower Body (heavy weight)
1) Squats (smith)
2) Standing 1-leg calve extension (machine press/db)
3) Ham curls (seated machine)
4) Quad extensions (seated mach)
5) Ham curls (lying mach)
6) Calves (Roman chair)
7) Straight-leg dead lifts (bb)
DAY 3: OFF / Cardio / Abs
DAY 4: Upper Body 2 (heavy weight)
1) Military press (smith/db)
2) Wide-grip pulldowns (cable)
3) Lateral raises (db/cab)
4) Narrow-grip pulldowns (cable)
5) Pullovers (db/cab)
6) Upright rows (db/smith/cab)
7) Front raises (db/cab)
8) Shrugs (smith/db)
9) Close-grip bench (smith)
10) Overhead extensions (db/cab)
11) Pronated pushdowns (cab)
DAY 5: OFF / Cardio / Abs
DAY 6: Lower Body (light weight)
(identical to Day 2 with light weight)
DAY 7: OFF / Cardio / Abs
--------------------
I did this for a few weeks. During this time, I got off of my last post cycle therapy that I had been on for 12 weeks. I was done with the clomid and was just taking lean xtreme + rebound reloaded. I'm still taking N'Gorge.
Anyway, during this time, I was flat benching 100lbs in each hand during the heavy day, and 85lbs during the lighter day.
Then something happened. I admit I missed a few days, but nothing more than 2 days in a row. And I did strain my shoulder at one point some, but nothing that was painful for more than that day. Anyways, all of a sudden, I go into the gym, and try to do chest, and I can't lift more than 55lbs in each hand. My left arm is especially weak. There isn't any pain, I'm just really weak. I'm totally rested, been eating good, haven't lost any weight actually, no drinking or partying at all. I'm totally freakin stumped and really depressed by it. I haven't lifted that little since I first started.
Does anyone have any idea what might have happened? Did I just use the wrong routine? I noticed in the routine that my triceps weren't getting hit much, and I think that's part of it. But god the drop in strength is so much.
:wtf:
Here's what happened. I had been on Bobo's training plan for about a year, alternating between the building lean plan and the bulking plan.
Since it'd been so long since I switched it up, I decided to try a new workout I saw. Here is the workout:
----------------------
ROUTINE 1: Upper/Lower/Upper (ULU) Heavy/Light
Heavy = 3 sets of 3-5 reps
Light = 3 sets of 8-12 reps
Follow this routine for a week, then use the same routine for the second week - but change each "heavy weight" to "light weight". On week 3, return to your routine from week 1.
** I added an extra rest day to the schedule below between upper body days to allow for better recovery.
DAY 1: Upper 1 (light weight)
1) Incline bench (bb)
2) Wide-grip rows (cable)
3) Decline or Flat bench (bb)
4) Narrow-grip rows (cable)
5) Reverse fly (pec deck or unilateral db)
6) Incline or Flat fly
7) Concentration curls (db)
8) Overhand grip curls (db)
9) Hammer curls (db)
DAY 2: Lower Body (heavy weight)
1) Squats (smith)
2) Standing 1-leg calve extension (machine press/db)
3) Ham curls (seated machine)
4) Quad extensions (seated mach)
5) Ham curls (lying mach)
6) Calves (Roman chair)
7) Straight-leg dead lifts (bb)
DAY 3: OFF / Cardio / Abs
DAY 4: Upper Body 2 (heavy weight)
1) Military press (smith/db)
2) Wide-grip pulldowns (cable)
3) Lateral raises (db/cab)
4) Narrow-grip pulldowns (cable)
5) Pullovers (db/cab)
6) Upright rows (db/smith/cab)
7) Front raises (db/cab)
8) Shrugs (smith/db)
9) Close-grip bench (smith)
10) Overhead extensions (db/cab)
11) Pronated pushdowns (cab)
DAY 5: OFF / Cardio / Abs
DAY 6: Lower Body (light weight)
(identical to Day 2 with light weight)
DAY 7: OFF / Cardio / Abs
--------------------
I did this for a few weeks. During this time, I got off of my last post cycle therapy that I had been on for 12 weeks. I was done with the clomid and was just taking lean xtreme + rebound reloaded. I'm still taking N'Gorge.
Anyway, during this time, I was flat benching 100lbs in each hand during the heavy day, and 85lbs during the lighter day.
Then something happened. I admit I missed a few days, but nothing more than 2 days in a row. And I did strain my shoulder at one point some, but nothing that was painful for more than that day. Anyways, all of a sudden, I go into the gym, and try to do chest, and I can't lift more than 55lbs in each hand. My left arm is especially weak. There isn't any pain, I'm just really weak. I'm totally rested, been eating good, haven't lost any weight actually, no drinking or partying at all. I'm totally freakin stumped and really depressed by it. I haven't lifted that little since I first started.
Does anyone have any idea what might have happened? Did I just use the wrong routine? I noticed in the routine that my triceps weren't getting hit much, and I think that's part of it. But god the drop in strength is so much.
:wtf: