Decided to keep my 4 day split and modify it slightly so its higher volume and more of a bro split. Going to be doing straight sets and move my heavy set from 3 sets of 4-6 reps to 3 sets of 6-8 reps. Everything else will be 3-4 sets of 8-12 reps and maybe up to 15 reps on the very last set. My friend at work convinced me to train this way, since I haven’t done it in awhile. I also haven’t had a workout partner in awhile, so I have someone to lift with during the week after work. Working out with someone else makes the gym bearable when its slammed packed at 6pm.
- Mon – Off
- Tues – Chest
- Wed – Back
- Thurs – Off
- Fri – Off
- Sat – Shoulder/Triceps
- Sun – Legs/ Biceps
So just dropping off the heavy sets slightly, but still aiming for progressive overload as the main goal. I dropped bench down from 195 – 185 and was able to rep that very easily for 3 sets of 8 reps. Felt really good. Training this way also allows me to get out of the gym pretty quick since you are working two muscles max per workout.
Diet has been roughly 10 times body weight in calories during the week. Had a big eating weekend last weekend and just dropped off 6lbs of water weight in about 4 days. My weekends are always around maintenance in calories or about 15 x bodyweight in calories. Alcohol and eating out makes this very easy to hit. This usually averages out to a weekly total of about 1800-2000 calories. Also usually dont eat lunch during the day anymore due to time constraints with training at work. When I eat a meal I want to enjoy it, so dinner is my big meal. Been snacking on jerky, protein bars and protein pudding during the day and this allows me a large meal at night. A few nights a week I drink some wine as well.
Favorite foods here recently:
- Laughing cow cheese wedge reduced fat
- Firehook baked sourdough crackers (dear god these are good)
- Bodytech Pro Pudding
- Jack Links Jerky (one of the best snacks there is)
- Quest Bars (noticed when I buy these at grocery stores they taste way better than at GNC or Vitamin Shoppe)
- Reduced sugar ketchup