Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Philosophy
Cycle 36: Pushing the limits as I finish up 2013 and transition into 2014 and my 50th Year on the Planet!
SIX-WEEK WORKOUT CYCLE 36 (November 24, 2013-January 4, 2014)
AND INTERCYCLE WORKOUT 36
CYCLE 36 WORKOUTS
I’m pleased to share with you Cycle 36. Cycle 35 marked a return to my pre-injury level of rigor as far as my workouts are concerned. I worked on exercise sequencing, resistance and timing (including rest periods). I continue to remain injury-free this year and regained much of the mass that I lost during last year. However, I am not quite where I was before the injury in terms of size. Given the fact that Cycle 35 was a very successful and effective workout cycle, I decided to increase reps and times for timed exercises for this particular cycle. I resumed planche push-up training last cycle and progressed more rapidly than expected without any injury or stress to my left arm and shoulder. The only changes made for planche training is the increase of reps for pseudo and inclined push-ups and the move from training frog stands to tuck planches during the second half of the cycle. I will keep planche training on my ab workout days and extra push-ups for Friday workouts. In terms of cardio, I will continue to push to keep my runs well under my 6:15 average mile target, which met during Cycle 35. I will keep the 6-minute Tabata jump rope finisher after my leg workout. I am adding the Swiss Ball back to one of my chest and one of my ab workouts. I will also combine my Tabata workout and Tabata cardio together to complete a “Super Tabata Workout” on the first and fourth Fridays during Cycle 36. I am very happy with the results I achieved during Cycle 35 and look forward to making more gains this Cycle, which continues to push the boundaries of rigor.
Goals (To be met March 15, 2014):
OVERALL: To come in between 145-148 pounds at 6.5% or lower body fat
- To build more muscle in my chest.
- To build more muscle in my legs (quads).
- To build more muscle and lose fat in my back, particularly mid-back.
- To continue successfully progressing through my planche push-up training by being able to hold a tuck planche for 60 seconds.
- To obtain a 5-6% body fat percentage while adding approximately 2-5 pounds of muscle during the next 6 weeks.
- To work on consistently running at or below a 6:15 mile pace on all of my runs.
- To continue to strengthen my arm and shoulders and prevent a recurrence of impingement syndrome.
- To continue integrate my full body stretching regimen into my daily workouts.
During Cycle 36, I will keep a number of the changes and innovations that I made during previous cycles. I continue using the weighted vest and dumbbells to add more resistance to the majority of my bodyweight exercises and I will continue weighted cardio. My 300 Workout is still a mainstay for Cycle 36, although I decided that I would permanently use the 20-pound dumbbells for that particular workout simply to avoid the opportunity for injury with so many reps! I will continue to use exercises from deconstructed ab workouts that I moved to Sundays. I continue to try to master my toughest ab workout (via Teagen Rose) on weeks 1 and 4 on my pull-up bar! I increased reps on the bar work (pull-ups and chin-ups) to 30 and will keep the extra bar work for my back and biceps (e.g. pull-ups to failure and now 45 second static curls). During this cycle, Fridays will continue to contain variations of the full bodyweight workouts (e.g. 300) that I gradually added back during the past two cycles. I made some refinements and hope that they will yield great results. During Cycle 34, I made a slight change to my Tabata workout by adding plyometric push-ups and changing the order of the exercises. This has made this particular workout a beast to get through and I continue to look forward to the pain and challenge. Also, on Fridays, I standardized my cardio to include 6 minutes of Tabata cardio, 1-mile walk and a 1-mile run. Finally, I continue to try to bring my chest back and have continued to do extra sets of 90 push-ups during certain workout days (See schedule below).
My Intercycle workout is designed to allow me to get some active rest between my six-week workout cycles. This workout includes stretching, walking days, two light bodyweight workout days, and two Tabata workout days. Originally, my Intercycle was conceived to last two weeks. I experimented with 3-week Intercycles and have now decided that I get too out of condition over 3 weeks and that my back starts to go out on me during the third week off! I, therefore, have to conclude that two weeks is enough active rest and recovery and have shortened the Intercycle back to two weeks. My back seems to benefit from no more than that amount of time off. One change to my Intercycle is that the cardio for week 2 increases. I do a 2-mile, 3-mile Interval and straight 3-mile run during the last week of the Intercycle in order to make a smooth cardio transition into the new cycle. Another change is that that I shortened my walks on my walking days from 2-miles to 1-mile. I also added 6-minutes of Tabata rope jumping along with a 1-mile run on Sundays. On the Wednesday of the first week of Intercycle 36, I will do only a 1-mile walk with 6-minutes of Tabata rope jumping. I will note that I will often skip, modify, create, or experiment with workouts during Intercycle as the need arises. This workout will be listed below Cycle 36.
Feedback and suggestions are always welcomed. If you have any questions or want a copy of my workouts, please feel free to send me a personal messa
My Nutrition Philosophy View My Full Nutrition Philosophy
My Supplement Philosophy View My Full Supplement Philosophy
This is my relatively simple vitamin and supplement program. I am open to suggestions to help an old man! LOL!
VITAMINS AND SUPPLEMENTS
My vitamin and supplementation regimen is simple. I am considering trying some other products in the future such as a protein powder and a pre-workout supplement (Juggernaut maybe). However, right now I take the following:
Emergen-C (Vitamin C and Electrolyte Supplement as needed)
Multivitamin (designed specifically to meet the needs of men)
BSN AMINOx (Post Recovery)
Fish Oil (1000 mg capsules-2 per day)
Coconut Oil (1 Tablespoon Daily)
Daily “Tonic” (2 teaspoons organic Cider Vinegar, 1-teaspoon Lemon Juice, 1-Teaspoon Honey with 8 ounces of water)
If any of you have any suggestions, please feel free to send a PM!