Growth.

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Interesting workouts. Lots of variety per workout. You ever try doing less exercises with more sets to simplify and really take it deep? Like say for legs, instead of doing 3 sets of squats, do 10 sets or brutally disgusting squats and then finish off with presses, curls etc... Same on back day. Do more sets of deads rather than just the 3?

Only reason I'm suggesting is because I think you'll burn more body fat off pushing your self to the breaking point on some heavy compound movements. How did you arrive at your currently workout routine?

I've never tried that approach before. I always try and hit the muscles from different angles to theoretically promote as much muscle fiber involvement as possible.

I took this routine and the one I recently finished off the Animal Pak website. The first 8 weeks being a beginner's program to re-introduce weight training since I had such a long absence of exercise.

This most recent choice has very similar movements, but in different order, and includes deads unlike the last routine.

I like the concept of compound movement focus though. Might increase more growth hormone production if, for example, leg day was mostly squats like you mentioned... Then back day mostly deads, chest day bench, shoulder day military press, and so on.

I plan on giving this routine at least 8 weeks to assess progress and effectiveness, but you've sparked some curiosity regarding the compound movement theory.

Luckily, my progression with weight loss isn't based around competition, so this is all an experiment to learn and understand my body better... Tons of room for trial and error.

Sore as a bitch this morning by the way. About to walk this dog and get ready for work.

255.4 this AM.

 

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254.5 is what the scale read today.
33.8% BF this morning as well.

Yesterday was my day off from the gym, today is shoulders and triceps, followed by cardio.

Back is extremely sore and legs ate getting back to normal. Word to deadlifts though - my traps haven't felt this fucked up in ages... Its lovely.

 

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Saturday: Shoulders/Triceps

Shoulders:

Dumbbell Presses: 3 Sets x 20 Warmup - 20
Dumbbell Presses: 3 Sets x 55,60,65
Front Barbell Presses: 3 Sets x 135 - 10,6,6
Bent-Over Dumbbell Laterals: 3 Sets x 30

Triceps:

Cable Pushdowns ("V" Bar): 3 Sets x 175,190,200
Close-Grip Bench Presses: 3 Sets x 135,225,185 - 10,3,6,6
Cable Overhead Extensions: 3 Sets x 160,175,180 (6)


Didn't feel comfortable pushing that 225 on the close grips since my mans skipped the gym today... No spotter.

Other than that, sleeves stretched and I'm drenched in sweat. Good workout today. Next up is a trip to Lowe's to cop some new lamps and a fridge. Fridge was planned, but the lamps because a tickle war had my five year old kicking one over, shattering it all over the living room.

A good day of eating and some family time, then back to the grindstone tomorrow to bust out some chest and biceps.

Searching for progression, my eyes squinted, intent on becoming bigger.

One.

 

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Monday: Chest/Biceps

*10 reps per set unless otherwise noted*

Chest
Bench Presses: 3 Warmup Sets 45
Bench Presses: 3 Sets x 135,225
Incline Dumbbell Bench Presses: 3 Sets x 40,60,80 (10,10,7)
Incline Flyes: 3 Sets x 45 (8,8,7)

Biceps:
Barbell Curls: 3 Sets x 70,80,90,80 (10,8,3,3)
Dumbbell Curls: 40,35,30,25,20,15 drop set (3,4,4,4,4,5)
Concentration Curls: 3 Sets x 15

Crazy pump in my arms. No spotter so I kept it safe on the bench today - still good results though.

Snow day at work was a blessing - got to bring shorty to school this morning and bust out an early workout.

Hitting this stationary bike for 30 then down to the courts for some jumpers. Gotta get my legs back for pickup on the weekends.

Word.

 

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Sore isn't the word for it today. Also, the Scale Gods blessed me with 253 today.

That's 50 lbs lost since November 29th, 2011.

 

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Wednesday: Legs

Stationary bike, 10 minutes, warm up

Hamstrings

Seated Leg Curls: 3 Sets x 155,170,185

Stiff-Leg Deadlifts: 3 Sets x 135,225,235 (10,10,8)

One-Leg Leg Curls: 3 Sets x 140 (10,10,6)

Quads: 9 Sets

Squats: 3 Sets x 135,225,235 (10,6,6)

Leg Presses: 3 Sets x 450,540,630 (10,10,6)

Leg Extensions: 3 Sets x 175,190,205

No cardio post workout. Legs fried. Sleepy time.

Watched and read some squat techniques on several websites and went lower than ever today. My boy said he saw a huge difference in form and range of motion and I noticed no back strain... Which was the main reason why I searched for improvements.

Good shit. Time to start recovery.

 

[PillarofBalance]

Lovin the DOMS bro!!! Good luck sittin on the can after all those squats and deads lol

 

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Lovin the DOMS bro!!! Good luck sittin on the can after all those squats and deads lol

Funny you say that... About ten minutes ago I ripped the TP roll off its holder trying to brace the landing. Wifey wasn't pleased...

 

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252.4 today.
Gonna be 70 and sunny this afternoon.

God is good.

 

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Saturday: Back

Light Weight Wide grip pull downs: 3 Sets, Warmup

Barbell Rows: 3 Sets X 135,225 (10,8,8)

Seated Rows: 3 Sets x 120,150,195

One-Arm Dumbbell Rows: 3 Sets X 70

Deadlifts: 3 Sets x 135,225

Barbell Shrugs: 3 Sets x 135,225,185

Lost grip strength on the barbell shrugs and went down some weight to concentrate on the squeeze at the top. Disappointed in how bad my hands are getting - this carpel tunnel-ish shit is driving me bananas. I can handle the pain, but the functionality issues are no good.

I did read up on dead lift strategies and beat last week's weight with no problem. I don't want to increase too much on a lift as demanding and important as that, so the progression will be real gradual, but nonetheless I'm excited about what's to come. Felt tightness in my upper back, felt tension from top to bottom, took my air in and pushed out my abdomen and felt great on the lifts. The game has changed.

Thoroughly enjoyed the barbell rows as well. Grip issues on those too... Struggling with whether to use straps to build my back or leave the straps alone so my hands get stronger. Fuck that type of choice though. Damn.

Good workout, gained knowledge and climbing confidence. Tomorrow should be full of soreness.

Sweet Frog frozen yogurt with the kids following the workout with a protein/glutamine/creatine shake. Fat free, protein-filled sugar Heaven. The cheat meal of the Gods - and a Father of the Year award nomination.

Yessir.

 

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Sunday: Shoulders/Triceps

Shoulders:

Dumbbell Presses: 3 Sets, Warmup x 25

Dumbbell Presses: 3 Sets x 60,65,70 (10,10,9)

Hammer Strength Presses: 5 Sets x 140,160,180,200,220

Bent-Over Dumbbell Laterals: 3 Sets x 35

Triceps:

Cable Pushdowns ("V" Bar): 3 Sets x 190,195

Close-Grip Bench Presses: 3 Sets x 135,225,185 - 10,3,8,6

Cable Overhead Extensions - 3 Sets x 190 (8,6,drop set)

ECA and 1MR preworkout had me ready to tear shit down... So that's what popped off.

Seems like the ECA stack is hitting harder than ever. First week I didn't notice anything... Now this shit has me breathing clearer, buzzing like a son-of-a-bitch.

Time to get to work.

 

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2lbs up today - brisk fasted walk for 20 minutes, now off to work.
Show and prove.