Hey guys it's been a while since i have posted here, things have been going good just looking to keep another journal of my progress. I like to jot down my thoughts on everything and on paper it get's a little too messy LOL. I have different goals then most right now i take a body-weight style approach to my training with virtually no isolation exercises. Pretty much i am trying to improve my overall strength! My current diet is approx. 3,000 cals +/- 100 cals, 100g Fat, 250g Carbs, 250g Protein. I get lots of fiber around 80-100g as well for digestive health. Weight is currently at 213-215lbs, Fluctuates due to water intake.
This is the set-up i have come up with from trail and error over the past 2 months in where i used a basic program to get this where it is.
Day 1: Over-All Strength Focus : Around 5 sets per exercise, sub failure to maintain high workout performance.
Tuck Lever Rows: Hardest variation 3-5 slow reps
Tuck "Ups" (Dead hang to tuck lever position, same motion as a pull over only with Bodyweight, very challenging!) 3 reps
Push-Ups with hands towards hips: 5-10 reps, Goal here is Psuedo Planche Pushups.
Hollow Body Wide Neutral Grip Pull-ups: Weighted, 3-5 reps
Day 2: Front Lever focus Static Holds for Connective tissue strength/overall strength and Deadlifts
Trap Bar Deadlift: Sub max sets focus on technique and speed, as many sets as i can do until speed slows down.
Snatch Grip Rack Pull: 3-5 reps, These are absolutely amazing!
Front Lever Static Hold Straddle/Half Lay position: 10s/set 60s total hold time
Planche Lean: 10s/set 60s total hold time
Day 3: Incorporating more Volume from Day 1
Same as Day 1 with more reps or sets.
Day 4: Planche Focus Static Holds for Connective tissue strength and deadlifts
Very similar to Day 2 heavier or lighter based upon how i feel.
Day 5: Max Rep approach no extra weight
Max Rep Tuck Lever Row
Max Rep Tuck "Ups"
Max Rep Dips
Max Rep Push-Ups
Max Rep Pull-Ups
2 days OFF then Repeat, I don't take any sets to failure except for day 5 which gives me a sick pump and a nice opportunity to stimulate some Hypertrophy from all the strength oriented days. So far i have tripled my pull-ups in about 3 weeks and tripled my Tuck lever pull-ups. Noticeable muscular gains as well. Legs get stimulated from trap bar deads, i drive with my legs out of the hole and destroy my back with the top. I have never seen as much progress as i have with this set up. I'm not even training for muscle growth but it comes!
I do vary my grips to make the exercises more difficult, i always stay in the 3-5 rep range with perfect execution.
My goal is to drastically improve my strength while dieting. Where there's a will, there is a way.
Just started S4 about 3 days ago at 50mg/day in 2 doses. Muscles feel very dense and hard almost like a small pump throughout the day. I also allow 1 cheat meal per week but every other day is 100% consistent as it is the only way to gauge how things are working!