Going to start a new routine , again haha. It's called mega training, a 3 day split. It calls for every other day lifting, but I will do 3 on 1 off, 3 on etc and see how I do. This is the gist of it.
To explain a little the RPT is reverse pyramid training, starting with a heavy weight first. SO Weighted Pull-ups: 4-5, 5-6, 6-8 (RPT), an example would be
1st set of 4-5 reps with BW +90lbs
2nd set of 5-6 reps with BW +80lbs
3rd set of 6-8 reps with BW +70lbs
The routine calls for a 10% drop in weight using the RPT with 3 minutes rest periods, which I may also change up some.
Workout A (Monday) – Shoulders, Back & Triceps
Weighted Pull-ups: 4-5, 5-6, 6-8 (RPT)
Seated DB Shoulder Press: 4-6, 6-8, 8-10 (RPT)
Seated Cable Rows: 12-15 + 4-5 sets of 3-5 reps (Rest Pause)
Cable Rope Push Downs: 12-15 + 4-5 sets of 3-5 reps (Rest Pause)
Lateral Raises: 12-15 + 4-5 sets of 3-5 reps (Rest Pause)
Workout B (Wednesday) – Lower Body
Barbell Squats: 4-5, 5-6, 6-8 (RPT)
Romanian Deadlifts: 6-8, 8-10, 10-12 (RPT)
Leg Extensions: 12-15 + 4-5 sets of 3-5 reps (Rest Pause)
Leg Curls: 12-15 + 4-5 sets of 3-5 reps (Rest Pause)
Calf Raises: 12-15 + 4-5 sets of 3-5 reps (Rest Pause)
Workout C (Friday) – Chest, Biceps & Rear Delts
Incline Bench Press: 4-5, 5-6, 6-8 (RPT)
Flat Bench Press: 4-5, 5-6, 6-8 (RPT)
Incline DB Curls: 4-5, 5-6, 6-8 (RPT)
Cable Rope Curls: 12-15 + 4-5 sets of 3-5 reps (Rest Pause)
Cable Face Pulls: 12-15 + 4-5 sets of 3-5 reps (Rest Pause)
I will keep up with cardio 5-6 days a week doing HIIT. My calories right now are still around 3200. I am adding in more cardio and doing 40-45 mins a day so I will keep my cals the same this week and see what the change in cardio does. I was sitting at 197 this morning and would like to be 194-195 by Saturday. Ideally I think I need to be at 187 instead of 197 right now, but my brother thinks I am on track and keeps saying he can push me down quick if need be.