im going to start keeping this up again...
i have a photo shoot on thursday, so i've been low carbing it... no real hard training..
mostly i'll just show up at the gym, warm up, and do a few moderate intensity set slow and controlled one workout then the next workout i do a heavy "rep method" set.
it looks like this.
EVERYTHING is 1-2 sets, depending how I feel. I flex my muscle as hard as possible on these sets, trying to exhaust myself in as short of a time as possible.
Day A:
Bench:
Protocol: 4 seconds eccentric, 2 seconds pause explode back up
135x8-12 x 2 sets
Abs: (super set with Low Back Ext)
Protocol: 4 sec eccentric, slight pause 1/2 count, 2 seconds concentric, 4 second isometric (pause flex) at the top
Body Weight (BW) 8-12 reps
Low Back Ext: (same as abs)
Dips: (elbows in) triceps focus
Protocol: 3 sec eccentric slight pause 1/2 count explode up focusing on triceps flexing
8-12 reps
Lateral Raise:
Pretty much a regular type of a set. I get as much flex in as i can, trying to get the middle delt to pop. I am so Ant. Delt domimant that I spend extra time on this if i need, so a light weight for 8-12 slow flexed at the top reps.
DAY B:
Warm up with band pull aparts, light band a lot of reps
Bench:
Protocol: AMAHP (as many as humanly possible)
225 MAX reps in 1 set
1 set
Pull ups/face pull
i can only do close grip pull ups right now, due to my rotator cuff.
Protocol: AMAHP
Facepull:
Protocol: I use a rope, use a light weight, for 15-20 controlled reps, pause for a 1 count on the flex (pause flex)
Bi/tri:
Fucking hate bi's and tri's, but they help me.
Protocol: Any type of bicep exercise, i rotate weekly, MAIN FOCUS for me is PAUSE FLEX! I have a shitty peak, so this is my focus, i use a light weight
4 count eccentric, 4 count pause flex, 2 count concentric about 5-9 reps.... never 10 that is too much FOR ME
Same thing with triceps, PAUSE FLEX is my focus.
With legs, I just do light squats with the best form possible, I keep my reps around 15-20, I just can't do heavy lifting when I'm low carbing it.. I don't recover If i do.
LEGS (2 sets max)
DAY A
Squats: 15-20 reps 225lbs All controlled reps. Rotate from free to box squats weekly
Single leg squats: 8-12 reps 2 sets
GHR: BW 15-20 rep sets, try to get perfect form... hard to do...
CARDIO:
Full court basketball
Hill sprints
Reverse sleds
Treadmill/Bike/Elliptical Intervals (30 sec on 90 sec off) 9/10 intensity (for example, I put the treadmill at a full incline, and I put the speed at 9.0, or 10.0 and I do a 30 second interval. I like to do 9-12 rounds
The sled is really important for me, it keeps my knees from hurting, (reverse sled pulling that is). Plus it really helped my horrible quads out.
today I'm doing the legs routine, with sleds, going to add an 84# weight vest to the sled pulling just to see how it feels.
