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Senior Member
Join Date: Jul 2004
Location: Rancho Santa Margarita, California
Posts: 14,923
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On monday, I'm starting to be a little more strict with my diet. No more "big meals" after a workout, and I'm cutting down my "free meals" a bit, too.
I have put on a little over 5lbs the past month or so, without any serious fat gain (pants and belt notches are status quo), which was the plan. However, I want to lean out a bit for about a month.
Food will be low cal and low(ish) carb on a daily basis, carbs allowed around the workout period, but only if I find that it helps. I haven't noticed much difference in the past, so I'll start without them. Carbs seem to be optional to me, as long as I don't run a marathon, which I've never done and hope never to do.
Here's my workout plan. I'd like to maintain my strength, if not get a bit stronger, so each of my two weekday workouts has a heavier lift. Squats, Deadlift, Press, Pull. Four heavies per week, divided up throughout the two workouts.
Repeats of those muscle groups or movements (lunges, pushups, etc) are at a lighter load w/higher reps.
Assistance or fluff lifts can be dropped if I'm too beat. Since my arms aren't really all that big, curls and tricep extensions help me maintain the illusion of jackedness...
For those of you not in the know, I've been seen a PT for my shoulder. The doctor's diagnosis after the MRA was basically "very severe inflammation." No tears or visible damage. So, I don't do any overhead lifting at the moment, nor any bb bench. The doc and PT said I could, but I choose not to yet. Lots of stretching and RC strengthening is going on.
Tues
A, Zercher Squat, 6x3 - 10x3
B1, DB Flat Bench, 6x3 - 10x3
B2, Chinups, 6x3 - 10x3
On Freemotion machine
C1, L2H Woodchop, 3x8-10
C2, Cable External Rotations, 3x8-10
D1, various shoulder rehab crap, various
D2, Cable Curls, 3x8-10
Thurs
A, Sumo Deadlift, 10x1
B1, Corner Press, 4x6-8 -- bb jammed in the corner
B2, Corner Row, 4x6-8 -- bb in the corner, using bar end as thick bar
B3, Lying External Rotations, 2x15-20
C1, Ser Crunch w/tric ext, 4x6-8
C2, EZ Bar Curls, 4x6-8
C3, Reverse Lunges, 4x6-8
Weekends are special. I have my kids every other weekend, so I either go to the gym OR workout in the garage (sandbags, medicine ball, dbs, etc.). So, don't think I'm doing both of these workouts each weekend. I flip flop between them.
Also, I'll be honest and say that these weekend workouts are more of an example of what I typically do. I tend to wing the workouts on the weekends. If I run into a couple of guys at the gym, I change things up.
Weekend/Gym
A, DB Cleans/Snatches or Box Jumps, Various (power or reps)
B, Squat, 3x8-10
C1, Pushups, 3xMax
C2, DB Row, 3x8-10
D1, DB Swings, 3x20
D2, Ab Rollouts, 3xMax
OR
Weekend/Home
A, DB Cleans/Snatches or Sandbag Shoulder, Various (power or reps)
B1, Pushups, 3xMax
B2, Sandbag Row, 3x8-12
C1, Sandbag Clean and Squat, 3x8-12
C2, Ab Rollouts, 3xMax
D, Med Ball Slams for time or Sandbag Carry for distance
Again, my home workouts are with sandbags. I don't care to microload it, either. If I start with 120lbs, I do stuff with that weight for a while. Then, I might bump it up to 160 for the carries. If it's still 160 from last time, sometimes I just have fun getting it onto my shoulder 10-15 times. That could be enough to change the direction of my workout, right there.
Cardio. No real plans at the moment. I've been mt biking more often, so I'll keep that up. I should walk or something, huh? Whatever.
Intervals. I don't plan to do any intervals. I'd rather save what little high energy output I have for lifting. Sometimes I do get a hankering to hit the gym. When I do, I knock out some swings or higher rep db snatches. Maybe do some DB Pull & Catch for a while. Box jumps for reps. That sort of thing. That's usually only one day a week, though.
Comments?
I have a pretty high work capacity (I think). I CAN do all this, and I've done a lot more on little food. But, just because I can, doesn't mean that I wouldn't do better with less or different. Feel free to pipe in.
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