End of First Week
OK. Made it through my first, startup week. Three day, split routine following Anthony Ellis’ program very closely.
Tuesday: Chest/Shoulders/Triceps
Flat Bench Press (2 warmup sets: 4 main sets: 1 burnout set) followed w/ Inclice Dumbell Flyes (superset to failure)
Shoulder Press (2 warmup sets: 4 main sets: 1 burnout set) followed w/ Side Raises (superset to failure)
Shrugs (2 warmup sets: 4 main sets: 1 burnout set) to failure
Dips (4 main sets: 1 burnout set) to failure followed by Tricep Pushdowns (superset to failure)
Crunches (4 sets of 25)
Thursday : Legs
Squats (2 warmup sets : 4 main sets : 1 burnout set) followed by Leg Extensions (superset to failure)
Stiff-Legged Deadlifts (2 warmup sets : 4 main sets : 1 burnout set) followed by Hamstring Curl (superset to failure)
Calf Raises (strip sets to failure)
Reverse Crunches on incline (4 sets of 25)
Saturday : Back/Bicep
Wide Grip Pull-ups (assisted) : (4 main sets) to failure
One-Arm Rows : (2 warmup sets : 4 main sets : 1 burnout set) followed by Lat Pulldowns (superset to failure)
Standing Dumbell Curls : (2 warmup sets : 4 main sets) followed by EZ Bar Reverse Curls (3 supersets)
Crunches (include) : (4 sets of 25)
All sets with 3 minute rest between them; 8 reps on warmup with minimal weight; 4 main sets in following progression (1st 6-8 reps; 2nd 4-6 reps; 3rd 2-4 reps; 4th 1-2 reps); 1 burnout set using first weight (6-12 reps); superset to positive failure (8-12 reps)
Tempo = 1 up; no pause; 3 down (negative emphasis)
Eventually, I’ll get rid of the assisted wide grip pullups but for now I need the help. My legs are fatigued right now (and it’s been 4 days!) and my arm (well, that little area connecting the foreare with the bicep) is pretty sore and hurts to full stretch out. I walk around with a little kink in it…argh.
Eating may be the hardest thing to do. In Anthony Ellis’ diet plan, depending upon the day, I might drink a myoplex an hour before workout (say, 30 oz of water); workout followed by a postworkout mix (30 oz); followed within 1 hour by another myoplex (another 30 oz). Ugh. I might have to look to change that MRP with something else. Not very appetizing and blech.. Well, barely downable at least.
So, that’s it for my first week. Will stick with the above plan for 7 more weeks then it turns into a 10 x 10 plan for the most part for 2 weeks; ending with 2 more weeks, but in a cutting phase.
December 11, 2007 at 5:15 pm
Excellent Details on Workout Training. I know the tightness on New Exercies last for a while. I still stretch durring workout on 60 seconds of Rest between sets. And stretch the sore muscles a little bit at a time durring rest days. 3 min recovery between sets is something new for me to investigate. I found Muscle Milk Vanillia Creme or Chocolate almost enjoyable! (a little thick by directions so I use a little more 2% milk and a straight Milk chaser to wash the Whey out of my throat. Keep Going Man!!