mikschu 
"Big-sexy"
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My program changes frequently. The basic idea though is that I work muscles in opposition (agonist/antagonist, or push/pull.) I do mainly compound multi-joint movements because I don't have time to focus on isolation, plus I think it's just more efficient... So now my program looks something like this, I have a leg workout in every day for higher metabolism (fat burning) and growth from the extra testosterone. Basically ever day is like a full body workout, just with different bio-mechanical moves. I try to do a circuit through all four movements without rest, but as the workout goes on this becomes challenging and so I start throwing in short breaks so my muscles can be more efficient.
Day 1: CIRCUIT: Military press, Wide pullups, Deadlifts, weighted stability ball crunches.
Day 2: rest (sprint interval training.)
Day 3: CIRCUIT: Bench press (dumbbells,) Bent over barbell rows, front squats, weighted hanging leg raises.
Day 4: rest (sprint interval training if I didn't get it on day 2.)
Day 5: CIRCUIT: Close grip palms in dumbbell press (incline or decline every 2 weeks,) Chinups (or close grip bent over rows every other week,) overhead squats, torso rotation.
Day 6: Fun day at the park. Explained below.
Day 7: Active recovery: long distance slow run, on trail with hills, ~5 miles.
So day 6 is my fun day. I've been doing this only for the last couple of weeks. It was inspired by the 300 workout, and by youtube videos of "Bartendaz." (check it out.) I go to a park and just do calisthenics for 30-45 minutes. I work in push-pull and try to do as many different things as possible. I try not to do the same type of thing twice. So I do many different variations of pushups, pullups, dips, leg, and core exercises. I do mixed grip pullups, wide, close, reverse, palms in, anything I can think of. The pushups you can think of 100s of different ways to do them, varying hand positions, staggered hands, clap pushups, jump pushups, incline, dips, ANYTHING... I've been doing sprints between sets but next time I'm going to try to just do all the exercises for a set amount of reps (i.e. 40 total pullups, 300 total pushups.) And then just do sprints at the end. I think this may be a little more efficient. So that's my program. It will indefinitely change soon but you get the basic idea. I can throw out cardio on days when I feel my energy reserves dipping. |
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