So I have had 3 weeks off, unexpectedly. We are in the mid of renos to a top suite and moving up from a bottom one, in my 3 level home, plus my back was tweaked and still kinda is. I am trying to do 4 more weeks of hst - which I never did finish, the 2×10 with 1 warm up set, same idea as outlined before but the home PM workout is a lot faster and easier and does use some isos. so I am skipping the 3×5 weeks of the hst because I have done enough strength work previously with max ot etc in the new year and need to finish with bulk and move into pre season now, more moderate in weights, add some redundant cardio work to lean a tad more and started design of my fitness routine today.
I can tell you clearly and point blank, I WOULD NEVER HAD MADE MY WORK OUT TODAY WITHOUT THE NO LIMITS!!! This stuff really pushed me through and I felt that my body was in ITS HANDS!! I was weak, shakey and have been off so I felt very WEAK!!!! I honestly rode on the back of NO Limits to get this workout done! THANK GOODNESS I have half a bottle, I did not finish because I fell into a gap of a few weeks of drama where I had to take time off twice throughout this program which was supposed to be 8 weeks, but my body responds so well to time off, so I expect another good last boost of gains between the time off and NO Limits. I did not take supps when off.
I don’t want water so I will be forcing it down. I want to get a gallon per day but lets see if I can nail 2 liters per day for a week and then I can up it! After my workout today I just wanted a diet Dr. Pepper so that is what I am having. I need a carb too and will get on in after I log here. Last few weeks have been good and bad days of eating, but not enough cals or protein.
Here is the progam I am on for the next 2 weeks. I had to lighten up the last week a tad on a few exercises because I found the first time I did this I was hitting max a few sessions to early and unable to increase weight with any less than 5 lbs per shot plus I was feeling a pull in my intercostals kinda like a hernia although I have not ever had one……..and the back to glute on my left side tweaked a bit from an old rear ender I suffered back in 2000……..so I am also doing full proper reps, full rom. This is actualyl week 4 and 5 now, if we are counting the first few wks of 15’s and 10s I already did even with the weeks off in between.
The below was in a chart but not sure if this forum posts charts nor how to do it, I tried here it came out like the below, so if you look, it shows the exercise, then day 1, day 2 and day 3 weight, then the next exercise……
AM Workout at the Gym
2×10 (not incl. warm up)
week 1 (actually 5)
Warm up set
BW -day 1
BW -day 2
BW -day3
Barbell Squat ATG
90 -day1
95 -day2
100 -day3 and so on………
Warm up set
Bar
Bar
Bar
Flat Barbell Bench
100
110
115
Warm up set
Bar
Bar
Bar
Full Barbell Deadlift
125
130
135
Warm up set
20
20
20
Barbell OH Press
65
70
75
Warm up set
BW
BW
BW
Standing Calve Press Machine
275
280
285
Tricep Bench Dips
85
90
95
Seated Leg Extension
45
50
60
Standing Barbell Curl
55
60
65
Ab Bench
30
35
40
Dates
PM Workout at Home
2×10
week 2 (actually 6)
(PR Day)
Warm up set of BW Lunges
BW
BW
BW
Ankle Touches
BW
3lb per
5lb per
Warm up set
3’s
3’s
3’s
DB Incline Fly on ball
5’s
5’s
8’s
Warm up set
BW
BW
BW
Single Leg DB Deadlifts
3s
5s
8s
Warm up set
BW
BW
BW
Rear Shoulder Raises
3lb per
5lb per
8lb per
Warm up set
BW
BW
BW
DB Calve Press Singles
3
5
10
Bent Single DB Rows
10
10
20
DB Kickback
5’s
5’s
8’s
Weighted Crunch on body ball
10
10
10
Dates
Cardio and Notes
Repeating week 3&4 in replacement of week 5&6 which consisted of 3×5 training.
Weights adjusted for some exercises and some exercises changed, especially for PM training. Still will super and tri set.
30 mins routine work Mon, Tues and Thursday
Kickbox 15-20 mins once per week
HIIT on recumbent bike once per week
Will continue with wk 7&8 after this.
Diet at 3000 cals per day.
Warm up set of BW Lunges
BW
BW
BW
Ankle Touches
BW
3lb per
5lb per
Warm up set
3’s
3’s
3’s
DB Incline Fly on ball
5’s
5’s
8’s
Warm up set
BW
BW
BW
Single Leg DB Deadlifts
3s
5s
8s
Warm up set
BW
BW
BW
Rear Shoulder Raises
3lb per
5lb per
8lb per
Warm up set
BW
BW
BW
DB Calve Press Singles
3
5
10
Bent Single DB Rows
10
10
20
DB Kickback
5’s
5’s
8’s
Weighted Crunch on body ball
10
10
10
Once I am done this I will carry on with my last 2 weeks of hst which is drop and neg sets.
HST Week 7 and 8
I will do an AM only workout:
Wk 1 – 1 set to failure
Wk 2 – 2 sets to failure
Cardio 30-40 mins mod/int on CT, Step, Tread, Arc 10 each or as I choose, 3-6 days per week.
Week 1 and 2
Day 1
Day 2
Day 3
Pullup negs
Inverted Leg Press negs
Pec Deck drop set
Bent Single Leg Ham Curl negs
Side Delt Machine Drop Set
Seated Calve negs
Bicep Machine negs
Tricep Machine negs
Ab Bench Negs
After all this I will then move into a 5 day once per day plan doing a muscle group or so per day, with a quad only day to see if I can coax more sweep from them. Unfortunatley my outter quad, vastus lateralis is short so it does not show up as bulky as some gals so I need to get that to show up more, also I carry a bit more fat in that area, saddle bags are hiding it too a tad. I would think being short it would bulk more but it could also be the fat covering it up but I would still work on that sweep to bring it out even more.
Sticking with 3000 cals for 4 more weeks then I may decrease a tad but not much, I usually lean on 2000 easily with cardio so I don’t want to go to low.
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