Sucks about your car, but so glad to know you are OKAY and SAFE!
Sumo dead lift
Incline dumbbell press
Dumbbell shoulder shrug
Standing calf rise
Hit another accomplishment today! I received my Brown Belt in Kyukushin Karate. And a few month out before I test for my Purple in Brazilian JiuJitsu.
Thanks Todd. And WTF! Is this deer valvet crud!
WTF?Originally Posted by kinglyvelvet
It's official I'm 185lb. Now the trick is to stay @ 185-190 but continue on cutting fat. So I'm making a few changes first I'm cutting down on my fasting time from 19hr to16hr. I'm also changing my workout routine for the next month or two instead of going heavy all the time I'm going to have a heavy day, medium day and a light day. Hope its going to help me from feeling burnt out all the time. Ok let's see how this is going to play out. Hear we go on my quest for single digit B.F.
Still watching... Sounds like a plan. Doing any cardio?Originally Posted by mk3less
Well I dont run or anything like that but my martial arts training does a heck of a job for getting my hart pumping
Ok this is the routine I plan to run for the next few month starting Monday. The only change I made was for the 20rep squat I change it to a front squat instead because I like how those make my abs feel magical.
The 20 Rep Squat HLM Full Body Workout
The 20 Rep Squat HLM Full Body Workout takes a slightly different approach to packing on muscle. You will be squatting twice a week, with Monday being a heavier squat day. On Friday you will perform a single 20 rep set of squats. This set is brutally hard, but provides impressive results. This full body approach is for the experienced beginner or intermediate lifter who is no longer making quality muscle gains on training splits, and wants to try something shocking and different. Monday is your heavy training day - you will perform simple, heavy compound movements. Wednesday is your light training day - exercises will involve higher rep sets. Friday is your medium training day - you will work in moderate rep ranges with primarily heavy compound lifts.
Training Level - Beginner +.
Target Group - Beginner or intermediate looking to shock your body and pack on muscle mass? This program is for you.
Days Per Week - 3 (Monday, Wednesday, Friday).
Routine Duration - Continue using this program as long as you are making consistent progress.
Exercise Sets Reps
Squat 3 3-5
Deadlift 1 5
Bench Press 3 3-5
Seated Barbell Press 3 3-5
Exercise Sets Reps
Leg Press or Leg Extension 2 15
Dumbbell Flys or Weighted Chest Dip 2 15
Lat Pull Down or Wide Grip Pull Up 2 15
Leg Curl 2 15
Dumbbell Lateral Raise 2 15
Skull Crushers or Cable Tricep Extension 2 15
Concentration Curl or EZ Bar Preacher Curl 2 15
Seated Calf Raise 2 15
Rear Laterals 2 15
Exercise Sets Reps
Squat 1 20
Dumbbell Bench Press 3 6 to 10
Bent Over Row 3 6 to 10
Romanian Deadlift 2 6 to 10
Seated Dumbbell Press 3 6 to 10
French Press or Close Grip Bench Press 2 6 to 10
Barbell Curl or Dumbbell Curl 2 6 to 10
Standing Calf Raise 2 6 to 10
The 20 Rep Squat HLM Full Body Workout Notes:
20 Rep Squat. It may take you several weeks to work up to your first full 20 rep squat set. Be patient, and pick a relatively light starting weight. Challenge yourself, and try to add 5 pounds to the bar every week or two.
Light Day. Light day training should be challenging but not to failure. You want to push yourself and increase weight when possible.
Heavy Day. For bench press, seated press and squats, add weight when you can perform 3 sets of 5 reps with the same weight. For the deadlift, try to add 5 pounds every other week - or 10 pounds per month. If you fail to hit 5 reps for a set, drop the weight by 10 pounds on your next workout.
Medium Day. Medium day training should be challenging but not to failure. For each listed exercise, use the same weight for all sets. When you can perform 10 reps for all sets, add 5 pounds to the lift.
Deadlifts. Perform 3 warmup sets prior to your one training set. Your first warmup set will be 50% of your heavy set weight for 5 reps. Your second warmup set will 70% of your heavy set weight for 5 reps. Your third warmup set will be 90% of your heavy set weight for 5 reps.
Left @ 185. Right @191
I was looking at your before pics from June and your core/abs look shredded these days!
Squats do a booty good.
Thank you it's come a long way on the last 4mo from 216 to 185. But I want it to be more shredded!
Where did that routine come from?
It's from an old muscle and strength article about full body routine. What's your input on it?
Wow!Originally Posted by mk3less
Today was the first day of my new workout routine.
Monday (heavy day)
Barbell bench press
Barbell shoulder press
These wear interesting have not done shoulder press with a barbell in a long time. Compleatly different feeling than with dumbbell. Looking forward to seeing how this routine going to work out.
Thanks. This is it next belt is black.