Hyperpro’s BodyBlog

Monday, July 28, 2008

Decided to split routine in three routines two leg routines and one upper body, upper body is the same only with  incline bench first in the chest part of the routine.

The leg back routines will be simple and pretty similar all workouts with low reps!

Now like this:

Legs back:

Routine 1 Super set 8×2 - Dead lifts and full squats with barbell. 8×2 - Standing calf raises (leverage machine).

Super set 8×2 - Dead lifts and full squats leverage machine. 8×2 - Standing/Seated calf raises (leverage machine). Machine squats allow me to do squats at a 20 degree pitch on the foot plate and go right down as far as I can go well beyond a usual 45 degree squat so i should get more of a sweep to my quads.

New routines will alternate like this:

Leg routine 1

Rest day

Upper body routine

Rest day

Leg routine 2

Rest day.

Hopefully because of the 3 day period (training every fourth day) between leg days and the low reps I should be able to climb the weight ladder and not suffer from a slump or over training.

I have done this because we are having a hot period and a full routine was not comfortable in the heat and also I’m training natural, my trick is to keep my muscles guessing what will happen next, I don’t want to stick to the same routine with no gains because I have adapted. Make sensible changes and keep adapting to resistance.

Start date 13th July 08 Training from home

Week 1-5. workouts will change in rotation every 5 weeks from full body one day on one day of until week 5 reducing to 2 workouts per week by the 5th week as weight resistance increases. workouts will change slightly incorporating slightly less emphasis on one body part in rotation so this workout has less shoulder emphasis than the other body parts. weight resistance will increase slightly with each workout during five week period. Legs will always appear first in the days routine.

Week 6. Rest and eat like crazy. carbs, carbs, carbs.

Week 7-11 Five day split rest weekends.

Second days training 15th. 1 hour workout full body as follows:

Legs & Lower back sets 2×8

Superset Dead lifts and  Full Squats

Shoulders sets 2×8

Seated DB press (strict)

Back

Sets 2×8

Seated row wide grip

Chin ups Close grip

Lat pull downs (in front of face)

Low rows

One arm DB row

Chest sets 2×8

Bench press medium grip

Incline DB press

Dips (leaning forwards legs pushed out to the back)
Arms sets 2×8

Triceps pull downs (pulley)
Bicep curls (pulley)

Feel good no pain or trouble with forearm, take it easy at first. Thought this workout would be hard on lungs but wasn’t, didn’t break much of a sweat in the past by the time I got to one arm rows sweat would be dripping of me even in the cold English weather in mid winter as I would train outside all year round.