I second the Power Training program. It is a powerful program because you get to pick and chose exercises. Alternately you can make one up like I do. Alan has a specific program for me but I make up the exercises within that program. He has me doing a strength day and a Hypertrophy day each week. It is intense as all get out and keeps me entertained because I get to pick out the stuff I want to do. (within his guidelines of course)
When do you get the 5th of vodka option?
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
LOL!! I keep tell'n ya Tom. Don't ask Alan permission. Beg forgiveness. He is always a hard ass when I ask permission and so far a softie when I beg forgiveness. You gotta learn how to play the game if you want your beer. (Evil grin)
I am happy right now because I am on a rest week. Can you believe it? I am happy about a rest week! This program kicks my ASS.
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The BIGGER I get the smaller you look
LOL!! I keep tell'n ya Tom. Don't ask Alan permission. Beg forgiveness. He is always a hard ass when I ask permission and so far a softie when I beg forgiveness. You gotta learn how to play the game if you want your beer. (Evil grin)
I am happy right now because I am on a rest week. Can you believe it? I am happy about a rest week! This program kicks my ASS.
Maybe because I'm new working with him, but he's been very easy to work with, permission-wise and forgiveness-wise. As for playing the game, he's got you liking a rest week, so who's playing whom?
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Except you don't have your beer! I have not yet got one self-sabatoging request that I asked for so far. My requests are always politely, calmly and completely logically denied to the point where I cannot even reasonably continue to argue my case. LOL. (Oh wait he did give me some leeway with cardio knowing full well that I would not be able to do cardio with the program he gave me.) though. If we were not getting such amazing results he would not have a leg to stand on.
Back to the thread topic, my workouts are easy to replicate if you so desire to do so while looking for another. They are designed for strength and hypertrophy. Simply do an upper and lower split so that you are working all parts 2 times a week. Do the sets in order with complimentary muscle groups worked together. Like (chest exercise 1 followed by back exercise 1) Do 2 exercises per muscle group. On the first days of the week you do 5 sets of 5-8 reps with a 1.5 min rest. On the 2nd days of the week you do 4 sets of 9-12 reps with a 60 sec rest. In this way you get your hypertrophy as well as strength type workouts. I am busting through some amazing plataues doing this plan so far.
It kicks my ass pretty good though. Fortunately week 8 (this week for me) is a rest week. It is also a rest week from the diet. Baaa haaa haaa! I am eating less calories than Tom this week.
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The BIGGER I get the smaller you look
Nice work in everything in here! I'm wishing you luck on your interviews/job offers!
Thanks. Things did go well and I am now the studio manager of Dark Horse Recording Studios. I will start in January so I have next week to Christmas shop and workout out.
Quote:
Originally Posted by stingo
Maybe because I'm new working with him, but he's been very easy to work with, permission-wise and forgiveness-wise. As for playing the game, he's got you liking a rest week, so who's playing whom?
Karla having a rest week, what is the world coming too! and Tom with no beer? My world is turned upside down now.
Quote:
Originally Posted by kfisherx
LOL!!! Touche my friend.
Except you don't have your beer! I have not yet got one self-sabatoging request that I asked for so far. My requests are always politely, calmly and completely logically denied to the point where I cannot even reasonably continue to argue my case. LOL. (Oh wait he did give me some leeway with cardio knowing full well that I would not be able to do cardio with the program he gave me.) though. If we were not getting such amazing results he would not have a leg to stand on.
Back to the thread topic, my workouts are easy to replicate if you so desire to do so while looking for another. They are designed for strength and hypertrophy. Simply do an upper and lower split so that you are working all parts 2 times a week. Do the sets in order with complimentary muscle groups worked together. Like (chest exercise 1 followed by back exercise 1) Do 2 exercises per muscle group. On the first days of the week you do 5 sets of 5-8 reps with a 1.5 min rest. On the 2nd days of the week you do 4 sets of 9-12 reps with a 60 sec rest. In this way you get your hypertrophy as well as strength type workouts. I am busting through some amazing plataues doing this plan so far.
It kicks my ass pretty good though. Fortunately week 8 (this week for me) is a rest week. It is also a rest week from the diet. Baaa haaa haaa! I am eating less calories than Tom this week.
So does he take the workouts from that book that Tom linked too, or his own version? Maybe Santa Claus will bring me the book for Christmas.
I finished Strength 3 yesterday. I will post when I can find my shoulder day. I am thinking of adding one more week to it and then have my 2 weeks rest that NROL recommends. On another note, this is the first week this year I have logged 0 miles running this week. Maybe tomorrow.
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“Life is a headlong rush into the unknown. We can hunker down and hope nothing hits us or we can stand tall, lean into the wind and say, 'Bring it on, darlin', and don't be stingy with the jalapeños.'"
So does he take the workouts from that book that Tom linked too, or his own version? Maybe Santa Claus will bring me the book for Christmas.
No I asked him about the workouts too because I felt the volume was too high. He gave me the following answer...
"For untrained individuals, maximal strength gains are elicited at a mean training intensity of 60% of 1 repetition maximum (1RM), 3 days per week, and with a mean training volume of 4 sets per muscle group. Recreationally trained nonathletes exhibit maximal strength gains with a mean training intensity of 80% of 1RM, 2 days per week, and a mean volume of 4 sets. For athlete populations, maximal strength gains are elicited at a mean training intensity of 85% of 1RM, 2 days per week, and with a mean training volume of 8 sets per muscle group."
So this is where he picked up specific sets and reps for my program. He put me closer to the athlete population so the volume I was assigned (6 work sets, 2x a week) is just under what has been effective for athletes. You can read this reference and make up what works for you and who you are. Alan does his programming and recommendations largely from research on med line from what I can tell and then adapts it to you (the person). I also read from an interview with him that he saw in his own development the greatest gains he ever saw was when he exercised each body part 2 times a week.
So given those guidelines and body parts he gave me the directive to pick the exercises that I enjoyed the most and go do it. It has been very fun so far though extremely challenging. He says the challenging part is partially my fault because I look so athletic....
Congrats on the new job! That was qiuck.
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The BIGGER I get the smaller you look
Calf Raises
3x10 at 180 lbs (4-45 lbs plates)
BSS with overhead presses
2x8 at 20 lbs each hand
My legs were so beat at the end of this workout, I almost crawled to the car. It was nice to make up my own workout and push the rep level while still lifting heavy. Not sure what I will do the rest of the week.
Bent Over Row
4x10 at 135 lbs
superset with minimal rest
Decline Bench on Smith Machine
1x10 at 105 lbs
3x10 at 115 lbs
Incline Dumbbell Bench Press
1x10 at 30 lbs
3x10 at 35 lbs
no rest between sets
Tri Pull Downs
4x10 at 50 lbs
Swiss Ball Crunch feet on Bosu Ball
4x10 at BW
Woke up early this morning and hit the gym. This was a interesting workout for sure. My arms are so dead right now, I could hardly put my arms over my head. So I guess my made up workout did something for me.
Thanks everyone. I can't wait to start. Dealing with the unemployment office is the most frustrating thing I can imagine.
Imagine doing it from the employer's side of things. "Joe Smith? Well, yes, he did work here. Well, at least technically. He never actually showed up. Yes, we called to remind him. Yes, we warned him three times. Yes, we posted and mailed him a schedule. What, we still have to pay for his unemployment for the next three months?"
Exaggeration, but not by much. (I know that wasn't your situation though, just to be clear. )
First time I have run in over a week!!! Boy did it hurt. My legs are still sore from my workout on Monday. So much so I may not workout tomorrow. I would have never thought that workout would have given me this much DOMS, but I was wrong. It must have been in the increase in volume from the low volume in Strength 3.
Squats
1x10 at 135 lbs
1x5 at 225 lbs
1x2 at 295 lbs
1x3 at 305 lbs (PR!!!)
1x10 at 225 lbs
Deadlifts with 90 sec rest
1x10 at 135 lbs
5x5 at 225 lbs
Super set with 60 sec rest
Seated DB Shoulder Presses
3x10 at 30 lbs each hand
Pull Ups
3x10 at BW
Super set with 60 sec rest
Seated cable row
3x10 at 80 lbs
Lat Pull Down
3x10 at 80 lbs
Super Set with 45 sec rest
Back Extensions
3x10 at 20 lbs
Reverse Decline Crunches then to Decline Leg raises (non stop)
3x10 at BW
Its nice to know that I can make a workout that makes me hate myself as much as Alwyn!! On the squats I kept trying to go lower on the 305 lb lift, that is why there is 3 reps. I could have done more I think, but not sure I was going deep enough. I have one goal for next year. Focus on lower squats. That maybe my last workout until Christmas. I don't really want to take time off when I am gaining so much strength right now, but I feel its time. Looking forward to starting something new next year.
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