Changing the program!
It feels great to change, especially when you change to a BETTER program than the one you were on before!!! So I eliminated a leg/core day and put one leg/core workout into every workout so every day is like a full body day but with different movements. It allows for optimal upper body rest and helps boost the metabolism with having a leg work out on every day (should help growth too with release of more growth hormones.)
So I’ll break it down, it’s very simple, 3 days:
Day 1: Standing military press / wide pullup, rest, deadlift / weighted stability ball crunches, rest, repeat.
Day 2: Dumbbell flat bench press / bent over barbell row, rest, a variation of squat (lunges, single legs, front, etc.) / hanging weighted leg raises.
day 3: Close grip dumbbell press (incline or decline) / close grip chinups (or close grip bb row,) rest, over head squat / torso twists.
yay! All compound movements, when I get up to 8 or 10 reps I’ll probably eliminate the rest in the middle and just do a giant cycle. I’m on 6 reps right now so It’s a little too heavy to go straight through. I’m also trying something very different, in addition to one long distance cardio day and one HIIT sprint day, I’m jogging to the park and doing various calisthenics (pullups, pushups, dips, anything I can think of) and sprints in between sets. I figured it would help get rid of the fat a lot quicker and maybe even stimulate some new growth. I don’t like the idea of staying inside the box of lifting in a set rep range, I want to be able to lift some heavy weight and get big but I don’t want to suck at pushups and everythign else, so I’m keeping those going. If anything I think it should help with the weightlifting, and likewise the weight lifting will help me get better at pushups (and everything else.)
Kick ass at life!
