ok so here's the workout:
i hit each body part 3 times every 11 days
my workout program looks like this
(i use explosive positives and 2-4 second negatives for everything except deads and squats for obvious reasons)
workout A
each body part gets 2 warm up sets then 3 working sets of 8-12, 6-8, and 4-6 reps with 2-3 minutes between sets
chest - either incline hammer strength or flat db press
back thickness - deadlifts, rack deads, or bb rows
back width - reverse grip close grip pulldowns or wide grip pull ups
shoulders - hammer strength machine or db presses
tris - skulls or close grip bench
workout B
bis - straight bar curls or preacher curls same sets as "A"
quads - squats or hack squats lots of warm ups and 2 sets of 10-12
hams - SLDL or glute/ham raises same sets as "A"
calves - still trying to find something that works haha
i train monday wed and fri and alternate workouts A and B
i go to failure on every working set and every 5-6 weeks i take an entire week off to let my body recoup
it should be noted that i've begun a mild cut .. this basically means that during the week i will be eating extremely cleanly and at a mild deficeit .. the reason for this is i'm going on vaca to puerto rico in about 6 weeks and i want to drop a little fat
i'm not going to post my diet because i've based it off the cutting plan i got from bobo last year and while its slightly different i don't want to give away any of his info .. just trust me i know what i'm doing when it comes to diet
as for cardio .. well considering i only did it about 20 times in 19 weeks while prepping for my last show i can't imagine it will play a major role in this mild cut .. but if i do it i'll mention it
finally, i'm coming off of a 3 month stint with westside .. it will take me a little bit to get my stamina back up with higher reps so keep that in mind
i hit each body part 3 times every 11 days
my workout program looks like this
(i use explosive positives and 2-4 second negatives for everything except deads and squats for obvious reasons)
workout A
each body part gets 2 warm up sets then 3 working sets of 8-12, 6-8, and 4-6 reps with 2-3 minutes between sets
chest - either incline hammer strength or flat db press
back thickness - deadlifts, rack deads, or bb rows
back width - reverse grip close grip pulldowns or wide grip pull ups
shoulders - hammer strength machine or db presses
tris - skulls or close grip bench
workout B
bis - straight bar curls or preacher curls same sets as "A"
quads - squats or hack squats lots of warm ups and 2 sets of 10-12
hams - SLDL or glute/ham raises same sets as "A"
calves - still trying to find something that works haha
i train monday wed and fri and alternate workouts A and B
i go to failure on every working set and every 5-6 weeks i take an entire week off to let my body recoup
it should be noted that i've begun a mild cut .. this basically means that during the week i will be eating extremely cleanly and at a mild deficeit .. the reason for this is i'm going on vaca to puerto rico in about 6 weeks and i want to drop a little fat
i'm not going to post my diet because i've based it off the cutting plan i got from bobo last year and while its slightly different i don't want to give away any of his info .. just trust me i know what i'm doing when it comes to diet
as for cardio .. well considering i only did it about 20 times in 19 weeks while prepping for my last show i can't imagine it will play a major role in this mild cut .. but if i do it i'll mention it
finally, i'm coming off of a 3 month stint with westside .. it will take me a little bit to get my stamina back up with higher reps so keep that in mind