so after working out 5x a week, i've noticed that i've gotten bigger, but my "functional strength" has dropped. yes, i can bench more, i can curl more, but i can't just reach down and pick up a running kid anymore without their momentum screwing me up. so for the next 2-3 months, i am going to do total body workouts, while adding in a few isolations to make sure some areas don't shrink (rear tri's, rear delts, side delts, calves, etc).
i am embarrassed to say this, but my calves are non existent as it is. they look like chicken legs. anyways, here's the plan:
total body workouts every other day. i have made three workouts i will rotate from. my diet is dead on as far as caloric needs and healthy foods, but not dead on as far as timing relates. due to a retarded amount of stress i have (family issues) i can't seem to eat before 2pm. i can drink though, so i mix protein into my milk with my first cup of coffee, then sip on milk until i get my appetite back. the first 6 exercises are total body workouts, with the others following it as "maintenance and additional stuff". anyways, here's the workouts:
workout 1:
Squats (ATG)
Pull ups
Deadlift to shrug
Military Press (Hammer)
Push Ups (25 reps / set)
Floor Wiper
Rear Delt Flyes
Cable Upright Rows
workout 2:
Lunges
Bench Press
DB Curl to Arnold Press
Sumo Deadlift to shrug
Overhead Squat
V-Bar Pullup
Blasters (rear tricep)
Donkey Calf Raises
workout 3:
Incline Bench Press
Floor Wipers
Chin Ups
Dips
Upright Row (EZ bar)
The Sled
Bent Over Barbell Row (Overhand)
Seated Neck Harness
i'm going to the gym in a few hours - time to put my workouts online, and hold myself accountable. i should mention that the first two weeks during a total body workout, i go lighter, because they really beat you up fast. from there, its balls to the wall.
incidentally, if anyone is wondering why clean and press isn't listed in my workouts, it is because i tweaked something really bad the last time i did them, and no longer think that workout is my friend.
also, since this is a growth hormone boosting workout, and carbs blunt growth hormone response, my diet is low/moderate carbs, high fat, moderate protein. lastly, again because this workout maximizes GH response, all workouts are supersets / trisets with no breaks.
supplements as follows:
ast multi pro - twice a day
organic flax oil - twice a day
vitamin d pill - twice a day
calcium pill - morning only
MRM metabolic whey - pre / post workout (i respond best to this stuff)
B-12 pill (1000 mcg) - pre workout
and i'm still waiting on my ZMK. i think my friend didn't order it.
i am embarrassed to say this, but my calves are non existent as it is. they look like chicken legs. anyways, here's the plan:
total body workouts every other day. i have made three workouts i will rotate from. my diet is dead on as far as caloric needs and healthy foods, but not dead on as far as timing relates. due to a retarded amount of stress i have (family issues) i can't seem to eat before 2pm. i can drink though, so i mix protein into my milk with my first cup of coffee, then sip on milk until i get my appetite back. the first 6 exercises are total body workouts, with the others following it as "maintenance and additional stuff". anyways, here's the workouts:
workout 1:
Squats (ATG)
Pull ups
Deadlift to shrug
Military Press (Hammer)
Push Ups (25 reps / set)
Floor Wiper
Rear Delt Flyes
Cable Upright Rows
workout 2:
Lunges
Bench Press
DB Curl to Arnold Press
Sumo Deadlift to shrug
Overhead Squat
V-Bar Pullup
Blasters (rear tricep)
Donkey Calf Raises
workout 3:
Incline Bench Press
Floor Wipers
Chin Ups
Dips
Upright Row (EZ bar)
The Sled
Bent Over Barbell Row (Overhand)
Seated Neck Harness
i'm going to the gym in a few hours - time to put my workouts online, and hold myself accountable. i should mention that the first two weeks during a total body workout, i go lighter, because they really beat you up fast. from there, its balls to the wall.
incidentally, if anyone is wondering why clean and press isn't listed in my workouts, it is because i tweaked something really bad the last time i did them, and no longer think that workout is my friend.
also, since this is a growth hormone boosting workout, and carbs blunt growth hormone response, my diet is low/moderate carbs, high fat, moderate protein. lastly, again because this workout maximizes GH response, all workouts are supersets / trisets with no breaks.
supplements as follows:
ast multi pro - twice a day
organic flax oil - twice a day
vitamin d pill - twice a day
calcium pill - morning only
MRM metabolic whey - pre / post workout (i respond best to this stuff)
B-12 pill (1000 mcg) - pre workout
and i'm still waiting on my ZMK. i think my friend didn't order it.