FuzzyNuts 
"Goal is to bring BF from 14% down to 9% by the 15th of December. Hello ripped sixer."
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Program is set up to follow my work schedual as I need to take a train into the city to workout, which is about a 40 minute ride that costs me $5.00 there and $5.00 back. No matter what, I weight train 4 times a week and have 3 days off. Ill provide an example of One work out, but keep in mind I like to use Joe weiders Instinctive training principal. I have an idea of what I want to do, but I regularly add or take out exercises depending on how I feel and what I want to work on. I love using drop sets, forced reps, and the rest pause techniques. I wont explain what those are, as I assume whom ever is reading this, already knows.
Example 1: Monday-Chest and Tri's
Inclince Barbell press
2 Warm up sets with the bar, roughly 12-20 slow reps, focusing on squezzing my pecs hard on both the positive and negative.
Will usually do 3-4 working sets, increasing the weight and lowering the reps as I progress.
135x12-15 reps
145x10-12
165x8-10
185x6-8
Si nce Iam a bit on the weakside at the moment, I try not to push myself to the point of failur on the bench press, As I dont want a 260 pound bar come down my throat and have no one to pick it up. 185 lbs. for me, is about a 75% of my max at the moment.
With the bench done, ill move onto a seated machine press. This is where it gets nasty and I push my hardest. Since Iam already warm, I jump straight into it.
Note: I try to keep my rest between sets AND exercises minimal. No more that a minute. I want to be in and out of the gym withint 45 minutes. I feel it instills a sense of urgency, Mainly so I dont slack and spend 15 minutes casually looking at the girls on the bikes. :O
Seated Machine press
-3 working sets. start off with 120 pounds and work up to 250. Try to get at least 4 reps on the last set. If I feel that I still have some power but failed to continue, ill drop to the floor and fry out by doing pushups( no weight) to failure x two.
At this point Iam pumped up to the max but I still can give one more exercise a go. My faviorite exercise for chest is the pec deck fly. I do it a little bit different than most, but I feel it works me alot harder. I bring both hands to infront of me and rep out ONE arm at a time, while keeping the other non-'working' hand infront of me the whole time. This gives such a wicked burn, by the time you do 2-3 sets, your ready to die. Make sure to squeeze on the positive and go SLOWLEY and stretch out the pec on the negative.
Pecdeck machine fly
2-3 sets.
Reps usually in the high range; no less than 12 and upwards of 25-30. Weight isnt much. around 90 lbs-120 ls.
By the end of this routine, my Chest is bright red and I couldnt do a push up if someone had a gun to my head.
What great feeling ay?!?!
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Now we start with Triceps, one of many bodyparts that I need to improve on.
I start off with cable down pulls with a v-bar. Triceps are already warm from the barrage of chest exercises, so personaly, I dont need to warm them up. Ready to rocknroll.
v-bar pushdowns
3-4 sets moderate weight. Repes range between 6-20. I will go to about 65% of max. This exercise is used to flush the muscle with blood and prepare it for a kick in the ass with the next exercise.
Skull Crushers with an EZ-curl bar.
3-4 sets of Balls to the Walls intensity. If you havent done this exercise, I HIGHLY recommend it! If done properly, this will be the most excruciating tricep work out of your life. Its a great for forced set as if you cant bring it up, just through it back. I put all I have into this exercise and push myself far beyond my breaking point. I use as much weight as I can, but make sure my form is spot on ( No one wants a blown ot shoulder or elbow do they?) Remember to power up and contract the Tricep and Ssssslllloooowwweelllyl bring it down to your head. This sucks and it hurts and burns but boy, does it work alot more. Like everyhing else, focus on your form and the rest will come naturally.
Dumbell kickbacks
2-3 sets. Light weight. High reps.
I like to finish off with these to push as much blood into the muscle as is humanly possible. The weight is light and the reps are high. Make sure your elbow doesnt move. Picture it as a hinge and your hand is the door. Work through the Lactic acid burn and shred them up.
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So yes, this is just a sample of my work out that just so happened to include one drop set. As I said before, I like to change things up quite a bit. I find that If I do the same thing, I will get bored before my muscles do, and thats a bad thing.
I like to follow the Body for life Cardio program which is a 20 minute interval session. I use a treadmill and alternate from jogging(which is about a 50% effort) to an alot sprint for a minute (100% effort) By the end of the 20 minutes, your done. In addition, I like to walk at around a pace of 5.0 on an incline varying from 9.0-11.0 for about 40-60 minuets, Just to change things up. the amount of calories I burn are never really a big concern. As long as I feel that Ive given it all I have and pushed myself a little bit further, then Iam happy.
Hopefully this was detailed Enough. I know I could of explained each set and rep to a pedantic T, but i think Ill leave that for another time ;)
Please feel free to msg me with any questions and Ill try my best to answer them!
Good luck and Train like a champ.:) |
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