Second week at 194lbs; revamped workout - 8 day split
There are lots of things that I have liked about High Intensity Training [HIT] training and there are some aspects of it that I obviously have to tweak or I am going to go insane. I have been engaged in a pretty straight HIT circumstance for about 6 weeks. I do like being fenced in to brief and intense workouts and getting out of the gym. I do like the tips I have gotten about keeping momentum out of the movements. But it has been growing a bit stale doing the same movements. And I wanted to bump up the reps and sets by one. OK… I’ll admit it. I am a pump junkie and that little tweak made that side of me very happy. Two purposeful sets instead of one. Another thing that I think has been a problem is trying to get every muscle group in during the course of one week… my experience tells me this past couple of weeks that is too compressed. I was thinking, who says you have to get through a training cycle in a week? So I am pushing it out to 8 days. In the 8 days I cover all the muscle groups: 4 days spent in weight training, and 4 days in cardio training. On the 4 cardio days [20-30 minutes of shirt soaking per day], 2 of them I do ab workouts and 2 I do a stretching routine that is in the video clips on my body space page. I have been noticing that I am getting more flexible as I have done the stretching movements. Very cool. The workout is listed below. I do most movements in a push-pull, i.e. chest- back, bis and tris and alternating the exercises back and forth between the two which makes it very intense. I am still sore [this is Sunday] from the chest and back workout I did on Wednesday! One more thing, I am going to stay clear of squats and deads for a while and give my low back a bit of a break. Did strain it just a bit a couple weeks back, which was another motivator to rethink what I am doing here.
The diet is going quite well [thanks again Bobby!] and I think I am perhaps leveling off in regards to weight. I have noticed though each time that I have taken my body fat at the gym using the electronic gizmo that it is a tenth of a percentage point or two point lower each time, but my weight remains the same. That must be a good thing, eh? In a previous post I mention the diet, about 3000 calories a day, that I am currently on. It still leaves me feeling a tad hungry at certain times, but I am going to keep at it a couple of more weeks before I think about tweaking anything.
I did add "Higher Power’s" liquid amino supp to the list. been taking it the past week. Nothing I would describe as "tasty," but 23g of protein per gulp … that’s needed! I had been using Animal’s Nitro for aminos for a while and thought that perhaps a liquid amino would be something good to try. Slam it just before the workout.
That’s all that is news … be relentless out there! Below is the 8 day workout:
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Day 1
Push Pull: – Back/Chest: HIT 2 Sets - 15 Reps [all]
Close Grip Pull Ups vs. Dips
DB Bench Press vs. Olympic Bar Rows
DB Incline Press vs. Row Machine
Day 2
Abs and Core/Major Aerobics
[2 Sets of each]
Hanging crunch vs Ball Crunch
Floor Wipes
Oblique Plank vs Side Plank
Day 3
Legs: Hit 2 Sets – 15 to 20 Reps
Leg Extensions [1 Warm up set]
Leg Press
Hack Squat Machine
DB Lunges
Calves [3 sets each]:
Seated Calves
Smith Machine Calve Raises
Day 4: Stretching/Major Cardio
Hanging pull for Back and Chest
Bicep stretch
Truck Hang Downs
Cats and Dogs
Dirty Dogs [Individual Leg Lifts]
Hip Extensions w/ Leg Lifts
Quad Stretch
No Weight Squats w/Hold
Rotator Cuff Stretch [Front of hand on Lat, Pull Elbow Forward]
Bird Dogs [opposing arm and leg – up]
Pigeon Pose [Heel under /in front of other leg; bear down]
Downward Facing Dog [Butt up; head down]
Day 5
Push Pull:
Bi/Tris: HIT 2 Sets – 15 Reps [all]
EZ Bar Curls [2 warm up sets]
Bench Dips [WU set WO Weight]
Seated Incline DB Curls
Skullys
Day 6
Abs and Core/ Major Cardio
Oblique Plank vs Side Plank
Floor Wipes
Hanging crunch vs Ball Crunch
Day 7
Push Pull: Shoulders/Traps:
HIT 2 Sets - 15 Reps [all]
DB Clean ups 3 Sets [Warm up]
Smith Military Press [1 warm up set]
DB Shrugs
Side Lateral Machine
Incline Rear Delt Cable
Day 8: Stretching/Major Cardio
Hanging pull for Back and Chest
Bicep stretch
Truck Hang Downs
Cats and Dogs
Dirty Dogs [Individual Leg Lifts]
Hip Extensions w/ Leg Lifts
Quad Stretch
No Weight Squats w/Hold
Rotator Cuff Stretch [Front of hand on Lat, Pull Elbow Forward]
Bird Dogs [opposing arm and leg – up]
Pigeon Pose [Heel under /in front of other leg; bear down]
Downward Facing Dog [Butt up; head down]
April 13, 2008 at 3:32 pm
Really curious how this’ll work for you… Looks like a good intense load pretty evenly split apart. Curious if by going to 8 days you’ll feel like some groups have too much time spent apart or they get extra rest and make leaps and bounds.