Jettisoned Ponderings

While sitting idle at work today I had a few things going through my mind for C3. Namely, GJ and I have always trained with the same routine. It keeps us more accountable, lets us push each other harder, etc. Considering her first shoot is really not that far out at this point it’s too late to try to put a little mass back on via the means of going heavier. There’s just no way, the diet won’t allow it, and to change the diet now would diminish long term results closer to contest. So… where does that put me? Obviously, the show must go on. In addition to going heavy, there’s one other method that I haven’t really truly tried. Yes, I go higher volume, but I’ve never done HIGH volume, or what I’ve also heard called "Blood Volume Training". Going with moderate to heavier weights and really upping the reps to force that crazy pump, keep the rest times down to stimulate the GH production, etc. On that note, I set out on a mission to find some ideas. I wandered down to the store to find if any new magazines were out. I noticed that both the April (Which has a great article on Victor Martinez’s surgery. His X-Ray and MRI from the injury are… yeah, wow…) and May issue of MD are out, so I picked up both. MD is one of the few magazines I’ve seen solid workouts in, and usually I tailor them more toward my needs. In this case I need to look outside the box. I don’t go for the articles with a big cover story "ADD 1 INCH TO YOUR ARMS IN 2 WEEKS!" crap. I tend to like articles that give examples of the pros actual workouts. I’ve had great luck following workouts inspired by Markus Ruhl, but with him being retired now I browsed for some new ideas. If you pick up the issue, take a look at page 244, an article on Adorthus Cherry. What caught my attention here was that he used to train using more supersets and giant sets. Hmm… I’ve also used super-sets or drop/tri-sets before. He talks about how it got him results, but he was focusing more on isolation exercises. Again, a trend of my own. The resolution to him hitting better goals was going back to basics, something I’ve been starting to do. Looking at his training routine lo and behold it’s a 6 day split, which I prefer. Even the combination of exercises and sets are comparable to what I’d do, just the reps per set are much higher. I’ve also never split Legs into two days. They’ve always been in one day for me. I talked things over with GJ tonight and she agreed that a higher rep program would be more suitable in efforts to lean out. We were going to do 2 more weeks on the current program leading up to her shoot, but instead with C3 starting tomorrow we’ll start fresh then. Looks like I have some excel sheets to make and a workout tracker to update! So since I’m sure most of you don’t have the new issue of MD sitting around, here’s the new workout (Supp stack changes will be posted later, but yeah… Gonna need it to add a couple things to support recovery):

*Note: Sets will usually be done pyramiding up increasing weight and lowering reps as sets progress
Monday: Chest
Incline Barbell Presses - 5×30-10
Hammer Flat Bench - 4×30-15
Incline DB Flyes - 4×12-15
Cable Crossovers or Pec Flye Machine - 4×20-10

Tuesday: Back
Pull-Ups - 5×10-12
T-Bar Rows - 4×15
Barbell Rows - 4×15-8
One-Arm DB Rows - 4×15-8
One-Arm Cable Rows - 4×15-20

Wednesday: Quads and Calves
Leg Extensions (For Warm-Up) - 4×20
Squats - 5×20-12
Leg Press - 5×20-12
Leg Extensions (Heavy) - 4×10-12
Standing Calf Raises - 5×20-30
Seated Calf Raises - 5×20-30

Thursday: Shoulders and Traps
Seated BB Military Press - 5×20-8
DB Lateral Raises - 4×15-8
DB or Machine Rear Laterals - 4×15-8
DB or BB Shrugs - 5×20

Friday: Hams and Calves
Lying Leg Curls - 4×20-10
Standing One-Leg Curls - 4×20-12
Seated Leg Curls - 4×20-10
Calf Raises on Leg Press - 5×20-30
Seated Calf Raises - 5×20-30

Saturday: Triceps and Biceps
Skull-Crushers - 4×30-12
Cable Pushdowns w/Straight Bar - 3×20-10
Overhead Extensions w/Rope - 4×15-20
Barbell Curls - 4×20-15
Hammer Preacher Curls - 4×15-20
One-Arm Cable Curls - 4×20-12

This entry was posted on Monday, March 31st, 2008 at 8:17 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.