Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
My Workout Program
All functional body strengthening exercises to begin with...once i can do 50 push-ups and 100 crunches and 100 squats i think i will be ready to go back to the gym and lift! :D
Here's an overview of the exercise program which i followed 6 days per week up until March 2008:
Phase 1: 6 functional exercises + cardio...gradual increase from 1 to circuits of functional movements, and gradual increase from 5 to 15 minutes of cardio. Weight training every other day. 4 weeks long.
Phase 2: Strength and growth. 5 sets of 10, 8, 6, 4-6 or mmf, 4-6 or mmf. weights every other day, 30 min cardio every other day. 2 weeks long.
Phase 3: Muscle shaping and endurance. split routine of isolation and then compound movements: workout A + abs +30 min cardio, workout B +30 min cardio, then no weights, 45 min cardio, +abs. Lather rinse repeat.
after 2 iterations (weeks), up the reps from 8-12 and 6-10 to 12-20 reps. 4 weeks of this.
Phase 4: Fat liberation. Includes some carb manipulation days...incinerate, incinerate, incinerate!!!! 4 weeks long.
Phase 5: Active recovery. 3 circuits of functional 6 exercises plus 15 minutes cardio. 1 week long. Then back to Phase 2. This 13 week loop will repeat over and over. Constitutes my cycle training.