Monday – Chest and Triceps
Tuesday – Back and Shoulders
Wednesday – OFF
Thursday – Chest/Back
Friday – Shoulders/Traps/Arms
Saturday and Sunday – OFF
Changed up the style a little bit on Thursday and Friday. Chest and Back was awesome. The scheme was like this:
Bench Press superset with DB row 4×6-8 reps
INC DB Press superset with Cable Rows 3×8-12 reps
Dips superset with Chinups/Lat Pulldown 3xAMAP (as many as possible) (bodyweight)
Chest flys superset with Rear delt raise 2x15reps
The reason I liked this so much is because of the perfect balance it brought. Volume was equal for chest and back and since they were antagonist body parts, I was able to lift faster and superset each exercise without burning out.
Shoulders/Traps and Arms was also a nice change. I supersetted shoulders and traps for 2 exercises of 4 sets each and did the same volume for Biceps and Triceps in superset fashion. At the end I did a 3 sets of machine curls, tricep extensions and shoulder lateral raises for 3 sets of about 15 reps each, but the goal was to “burnout” the muscles.
Monday through Friday included about 1600-1800 calories with protein:carbs:fat around 160grams:120grams:45grams. (roughly)
One change I did make is eating more fruit at lunch and after I lift. I also have a small pure protein bar shortly after. This would provide me about 60 grams of carbs and 60 grams of protein, right in the “exercise window.”
I think the sugar from the fruit really helps with my lifting. Dinner usually had a potato, but sometimes I just went protein and vegetables.
Weekend will include some “cheat foods”, but eating them on the weekend in modest amounts prevents me from eating them during the week.
I didn’t have much time to post this week, so I figured I would just do one weekly post on the weekend.
I may try to post twice a week: once on Wednesday (off day) and once on either Saturday or Sunday. This will allow me to sum up what I did in the days before without doing it everyday. (Not that I don’t want to or enjoy doing it everyday, but time has become a factor, especially during the week.)