OVER 40 MUSCLE

Two weeks ago I went through Power Week where I concentrated on heavy weights and low reps. Last week I did the opposite and worked on my Rep Range with lighter weights and higher reps. This week is “Hell Week. My goal this week is to shock the living daylights out of my muscles. I will be using supersets, triple-sets, drop-sets and anything else I can think of to take my muscles to the ultimate fatigue level. Today, I started the week off with chest and triceps.

CHEST (all sets taken to failure)
Flat Bench Press … 3
Incline DB Bench Press … 4
Hammer Press … 3
DB Pullovers … 3

TRICEPS (all sets taken to failure)
Rope Pulldowns … 4 with last set being a drop set
DB Kickbacks … 3

I am tweaking my workout program a little for the next 8-week stretch. More weight sessions and an extra cardio session each week. As of right now, I plan on going back to lifting Monday through Friday working a different body part each day. On days that I do not have to work I will be doing cardio after lifting. With my current work schedule, this will allow me to do cardio 5 days every 2 weeks (instead of the 4 I am doing now). I am off every other Saturday so if time permits I can throw in another session then pushing me up to an average of 3 per week.

I am also revamping my nutrition for that 8-week period as well. I have been eating pretty clean all along but have not put anything in concrete and stuck with it. I have hit a weight plateau and I think there are two main reasons for that. First, I am not taking in enough calories to gain muscle. Second, with not eating enough calories, I feel my body is beginning to store fat again, something I cannot have. I am doing cardio two days per week right now for 45 minutes per session and the fat is not going anywhere. I am not gaining weight but I am not loosing any either. Hopefully with a revamped plan, and a new desire to get my six-pack, the next 8 weeks will be beneficial.

Tomorrow I have another date with a treadmill. I already know the outcome.

This entry was posted on Monday, February 26th, 2007 at 4:19 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.