i decided to give this three part series by alywn a try:
http://www.bodybuilding.com/fun/alwyn3.htm
i just finished up my second week of phase 1.
i made a couple of adjustments to it. the workout calls for doing each workout twice a week. i'm alternating between workout A and B for a total of 8 weeks. lifting on MWF, doing HIIT on T & TH.
stats:
weight: 168
1RM BP: 180
1RM Squat: 230
1RM deadlift: 290
training goal: this is a tough one. i'm really trying out this program more as a test to the theory behind undulating periodization. if i really had to state a goal, i guess it would be increasing strength.
But, i also wouldn't mind putting on a few extra pounds. i'd like to get up to 175, but, i want to do that very very slowly. if it takes me 6 months to gain 7 pounds, that's fine by me. which leads to:
Diet
.8 grams of protein per pound of body weight
30% of calories from fat
rest of calories from carbs
i'm zig zagging my calories. on MW, i take in 2500, T & TH taking in 2000, F taking in 2250. on the weekend, i don't really keep track, but, at the same time, i don't go hog wild. my plan is to stay on this for 4 weeks, and then after that, if i don't see an increase in weight, then i'll only bump up each days Kcal intake by 250. i realize i could probably gain the weight quicker by dropping the HIIT. again, i'm not concerned about how quickly i gain it. This is really just an experiment.
Workout nutrition
about 5 minutes before workout, i eat a bannana. during the workout, 12 oz of gatorade mixed with a half a scoop of low carb grow. after workout, only one scoop of surge. hour afterwards, regular meal.
The workout after 2 weeks
This first two weeks i was basically just testing the waters, trying to find out what i can lift for each of the rep schemes. It was still quite a challenge. It was pretty cool to go from workout to workout and change the rep range and rest periods. i definitely had a different feel after each workout. and boy, it's been a long time since i did 15 reps of anything and it was not easy (especially with a 311 tempo). And if you think step-ups are easy, try doing them supersetted with bulgarian split squats. my legs were shaking worse than my dogs legs shake when he's outside peeing in zero degree weather.....