This is going to run for the next 8-10 weeks. I've gotten a lot of questions about my training recently, so to keep everyone in the loop, I figured why not start a training log as well?...
My training regimine was actually developed by powerhouse 48 over on MMI's board. Smart guy, as they all are over there.
Basically it's a really good, exteremely hard routine that really promotes hypertrophy. PH48 described it as a combo of 8x8, German Volume and Westside BBing, but I also see some HIIT training as well.
I started this on monday...and I am in and out of the gym everyday in 30-45 minutes.
Here's the shell:
- Abs on Non-Leg Days
- 5-10mins stretching before and after
- 3-5 minutes warmup on bike.
- 2 minutes between exercises
Monday:
Chest/Delt/Tri
30 seconds rest between sets
Incline BB Bench 8x8 (50% 1rm)
DB Military 6x8 (60% 1rm)
Dips 5x8 (20rm)
Flat DB Fly 3x8
Side laterals 3x8
Close Grip Bench 3x8
Tuesday:
Legs
30 seconds rest between sets
Squat 8x8 (50% 1rm)
Leg Curls 8x8 (20rm)
Close Stance Hack 8x8 (20rm)
Calf Raises 3x30seconds
Wednesday:
Back/Bi
30 seconds rest between sets
Deads 4x8 (50% 1rm)
BB Row 8x8 (20rm)
DB Shrugs 8x8 (20rm)
Pulldowns 6x8 alternating grips (20rm)
Preacher curls 8x8 (20rm)
Thursday:
Chest/Delt/Tri
20 seconds rest between sets
Flat BB Bench 8x2 (70% 1rm)
BB Military 5x2 (6rm)
Overhead Tri Extensions 5x5 (10rm)
Incline DB Bench 1x20 (20rm)
Rear laterals 1x20 (20rm)
Rope Pressdown 1x20 (20rm)
Friday:
Legs/Back
20 seconds rest between sets
Front Squats 8x2 (70% 1rm)
Deads 8x2 (70% 1rm)
BB Shrugs 1x20 (20rm)
SLDL 1x20 (20rm)
DB Row 1x20 (20rm)
Calf Raises 1x60seconds
SAT/SUN OFF
My training regimine was actually developed by powerhouse 48 over on MMI's board. Smart guy, as they all are over there.
Basically it's a really good, exteremely hard routine that really promotes hypertrophy. PH48 described it as a combo of 8x8, German Volume and Westside BBing, but I also see some HIIT training as well.
I started this on monday...and I am in and out of the gym everyday in 30-45 minutes.
Here's the shell:
- Abs on Non-Leg Days
- 5-10mins stretching before and after
- 3-5 minutes warmup on bike.
- 2 minutes between exercises
Monday:
Chest/Delt/Tri
30 seconds rest between sets
Incline BB Bench 8x8 (50% 1rm)
DB Military 6x8 (60% 1rm)
Dips 5x8 (20rm)
Flat DB Fly 3x8
Side laterals 3x8
Close Grip Bench 3x8
Tuesday:
Legs
30 seconds rest between sets
Squat 8x8 (50% 1rm)
Leg Curls 8x8 (20rm)
Close Stance Hack 8x8 (20rm)
Calf Raises 3x30seconds
Wednesday:
Back/Bi
30 seconds rest between sets
Deads 4x8 (50% 1rm)
BB Row 8x8 (20rm)
DB Shrugs 8x8 (20rm)
Pulldowns 6x8 alternating grips (20rm)
Preacher curls 8x8 (20rm)
Thursday:
Chest/Delt/Tri
20 seconds rest between sets
Flat BB Bench 8x2 (70% 1rm)
BB Military 5x2 (6rm)
Overhead Tri Extensions 5x5 (10rm)
Incline DB Bench 1x20 (20rm)
Rear laterals 1x20 (20rm)
Rope Pressdown 1x20 (20rm)
Friday:
Legs/Back
20 seconds rest between sets
Front Squats 8x2 (70% 1rm)
Deads 8x2 (70% 1rm)
BB Shrugs 1x20 (20rm)
SLDL 1x20 (20rm)
DB Row 1x20 (20rm)
Calf Raises 1x60seconds
SAT/SUN OFF