If this is your first visit, be sure to
check out the FAQ by clicking the
link above. You may have to register
before you can post: click the register link above to proceed. To start viewing messages,
select the forum that you want to visit from the selection below.
Front Squats: 8x3 @ 95lb BB (trying to focus on going lower)
Lying Leg Curls on Decline Bench: 8x3 @ 35lb DB between feet
Seated Calf Raises: 8x3 @ 75lb
Ab work
Diet
Breakfast (6am): shake with 1 cup milk, 1 scoop vanilla whey, 4 frozen strawberries
Snack (9am): 1/2 cup cottage cheese, 1 tbsp jam,
Lunch (11:30am): 1/2 cup chicken, 1/2 cup rice, 1/2 oz almonds
Snack (2pm): 1 can tuna, 1/2 oz almonds
Preworkout: 1/3 cup All Bran Buds, 1/2 cup milk
Postwokrout (6pm): 1 scoop whey with water,
Dinner(7pm): 1/2 cup chicken, 1/2 cup rice, 1 cup salad, 1 tbsp dressing, 1/2 serving feta cheese, 1/2 cup tomato, 1/2 cup cucs, 1/2 tbsp sunflower seeds
Snack (8:30pm): 1/2 cup cottage cheese, 1 tbsp jam
I upped my dosage of Red Acid to 2 pills per serving. This morning I felt fine, but this afternoon (a couple of hours before my second dosage) I got a killer headache. My water consumption was right on so I don't know if it was because of the Red Acid or perhaps staring at the computer all day! I'll have to hit the hay early tonight and try to sleep it off
Random Thoughts
I worked on my diet today and planned out a carb cycling diet where I'll have 2 low days, one medium day and one high day, then repeat. I will start this next week once I get all my food prepared and all the 'extras' out of the house. I will be changing my weight routine very soon as well, but I'm not even sure where to start on that. I'm more worried about my diet then anything.
"Suffer the pain of discipline or suffer the pain of regret!" - Unknown
I make a shake just like the one you have at breakfast but with some other fruits as well, do you blend that up? Yum, I think I might make one
Nice workout and good luck with the carb cycling!
yup, I use my blender every morning. I'm so sick of cleaning it on a daily basis! With my carb cycling, I won't be able to have the strawberries, so I think I might try a shake with cold coffee, milk and chocolate or vanilla whey! mmmmm
well, it's been 6 weeks on this one, so it's time to change it up I think. I"m going to keep the same 4 day upper/lower body split, but I think I'll change to 5x5 and add a couple more exercises for strength.
"Suffer the pain of discipline or suffer the pain of regret!" - Unknown
I wouldn't add 5x5's on a 4 day per week split. I prefer them a lot better with a full body split.
Anyways, if you are still progressing well (which I think you are), you can stay on the same program for as long as you like. The program I am on is designed for 16 week cycles.
I wouldn't add 5x5's on a 4 day per week split. I prefer them a lot better with a full body split.
Anyways, if you are still progressing well (which I think you are), you can stay on the same program for as long as you like. The program I am on is designed for 16 week cycles.
Ah well I'm getting kind of bored with it, I miss doing some exercises such as lunges so I'm ready for a change. I'll think of something new. I still want to keep the heavy to moderate weight range though.
"Suffer the pain of discipline or suffer the pain of regret!" - Unknown
I wouldn't add 5x5's on a 4 day per week split. I prefer them a lot better with a full body split.
Anyways, if you are still progressing well (which I think you are), you can stay on the same program for as long as you like. The program I am on is designed for 16 week cycles.
5x5 rep/ set scheme could work on a heavy/ volume (light) type program.
With the 5x5 obviously on the heavy days. This would be a 4 day split of heavy/ upper, heavy/ lower, volume/ upper and volume/ lower.
I agree that if there's progress , there's no necessity to change the program.
Not trying to sound like a chauvinist, but props for not being afraid to do 5x5.
5x5 rep/ set scheme could work on a heavy/ volume (light) type program.
With the 5x5 obviously on the heavy days. This would be a 4 day split of heavy/ upper, heavy/ lower, volume/ upper and volume/ lower.
I agree that if there's progress , there's no necessity to change the program.
Not trying to sound like a chauvinist, but props for not being afraid to do 5x5.
I can do any thing the boys can do baby! well maybe....
Do you know of any good links on how to set up a 5x5 split like you mentioned? That's exactly what I was thinking of doing!
"Suffer the pain of discipline or suffer the pain of regret!" - Unknown
5x5 rep/ set scheme could work on a heavy/ volume (light) type program.
With the 5x5 obviously on the heavy days. This would be a 4 day split of heavy/ upper, heavy/ lower, volume/ upper and volume/ lower.
I agree that if there's progress , there's no necessity to change the program.
Not trying to sound like a chauvinist, but props for not being afraid to do 5x5.
Thanks
Yeah, that would be a westside style program.. not my kind of thing, but sexyback might like it.
Lower Body Day - Unlike a traditional Westside template, you'll notice there's only one major lower body day in this modified program. There's a reason for this: most beginner/intermediate athletes couldn't recover from two lower body days a week in conjunction with their running and conditioning work. Their legs would never fully recover and it would take away from their speed and conditioning workouts. One day has worked out much better for many of my athletes.
Comment