I was thinking that, sounds quite difficult. I'll need to see about adding that in actually. Here's what I've been doing since I started back - this was made up by a mate and I'm largely clueless about lifting so you'll need to bear with some of the retarded shite I'm about to post. Any advice is welcomed, nay, required:
Legs 5x6 squats 3x6 weighted lunges 3x6 leg press 5x10 weighted calf raises 3x6 leg extension 3x6 leg curl
Chest 3x6 barbell bench press(I'm scared of the dumbbells for this exercise with good reason) 3x6 incline bench press 3x6 dumbbell flies(flyes?) 3x6 incline flies 3x6 dips 3x30 Push ups(This I'll be adding in from next chest day)
Triceps 3x6 dips 3x10 bench dips, if you know what I mean 3x6 tricep extension 3x8 straight bar pull downs 3x6 skullcrushers(what are these actually called? I strawberry floating hate them)
It's not a lack of deadlifts, I just forgot to add them to the post.
It's a four day split, aye. The plan is to switch between low rep/heavy weight and high rep/low weight in alternating weeks but until I'm a bit stronger I want to focus more on strength. Get back to where I was in June, and then move on from there.
I'll update that with what I'm lifting in a month or two when I'm at a respectable weight for everything.
Gonna be more specific with my goals and go for month to month before I go travelling in Europe during the summer. Format is 1RM (ish) squat/bench/deadlift so I currently sit at about 150/100/210
Progress pictures; think I'll take them at the end of each quarter and compare them(regardless of whether they look better or worse). This is where I am as of Monday.
There's a lot of work to be done there I think, in order to shift the muffin top. My only goal for 2016 really is to make the spare tyre go away - everything else will come after that I think.
Everyone should watch Trust Me, I'm a Doctor on iPlayer. It's all about Protein (drinks and supplements), energy drinks, and exercise - very interesting stuff.
Smashed getting back into the routine last week and feel so much better for it - had the weekend off as per usual and had the first run of 2016 tonight as it's the Reading half in 12 weeks or so. Can't believe how easy I found the 10k after a while off. Honestly felt like I could've done another 10k tonight - got totally in my groove which was unexpected first run back of the New Year!
I've been doing fairly well. Did Parkrun on Saturday (in 28 minutes it's been a while) and then an hour later a full session at the gym. Today I had a 30 minute PT boxing session and tomorrow I'm going to a group boxing session after work.
Still eating badly but I'm off the booze for now (was drinking every day) which is helping a huge amount.
Didn't manager to get to the gym over the weekend annoyingly so got to try and make sure I do more this week. Planning on Tuesday, Thursday, Saturday and Sunday.
Rocsteady do you think the plan you posted the other week would work on a 4 day split compared to the 3/5? Or best way to do it?
First day back to the gym since I was dumped. Lost 4kg in a week and haven't been eating properly at all. Smashed out 10 reps at 180kg on the deadlift. Amazing what frustration can do for ya.
BTB wrote:Didn't manager to get to the gym over the weekend annoyingly so got to try and make sure I do more this week. Planning on Tuesday, Thursday, Saturday and Sunday.
Rocsteady do you think the plan you posted the other week would work on a 4 day split compared to the 3/5? Or best way to do it?
Sure, move Tuesday's front squats to your second day, so alongside all the upper body stuff on Thursday for you. Add cardio onto that day if you feel up to it. Make sure you sleep and eat well so that you're rested by Saturday.
Also, make sure you have a deload week every fourth week. Absolutely vital on such a heavy going routine.