The Consistency PRGRM.
The following workout is designed to hit both strength and a decent amount of volume (endurance for when I sign back up to an MMA gym) within the 45-50 minute time frame before cortisol levels raise again. I'll hit my major muscle groups twice a week with this program and heavy compound movements will be utilized for more testosterone activity. Wish me luck and I hope you enjoy following my progress.
Day 1 Neck Presses 5x5 Incline DB Presses 3x8-10, 1x12-15 Rows 4x8-10 Deadlifts 5x5 Day 2 Squats 5x5 SLDL's 4x10-12 Military Presses 4x8-10 DB OH Presses 3x10-12 Calf Presses 4x25 Day 3 Standing Cable Flyes 3x10-12 Neck Presses 3x12-15 Dips 3x8-10 Shrugs 4x8-10 Cable Rows 4x8-10 Day 4 Squats 4x8-10 SL Presses 4x8-10 Arnold Presses 4x8-10 Preacher Curls 3x8-10 Rope Ext's 3x8-10 CORE 4x8-10 movement POST WORKOUT for days 1-4. Days 5-7 cardio sessions. |
Day 1 was great.
I had 2 eggs with cheese and sausage bits inside -_- a bowl of Raisin Brand and a piece of toast before my workout. Day 1 Neck Presses 5x5 185x5, 225x5, 245x5, 225x5, 230x5 Incline DB Presses 3x8-10, 1x12-15 50x10, 65x10, 75x9, 45x11 Rows 4x8-10 135x10, 165x10, 185x8, 205x8 Deadlifts 5x5 225x5, 255x5, 275x5, 315x5, 275x5 (had to go light, i have a broken pinky knuckle from MMA classes) Overall a very intense workout considering I haven't lifted consistently for half a year. Great pumps on my upper pecks and my lats were throbbing. Had a glass of nitro-tech protein shake and a 6oz pepperjack steak with a side of potato's and a slice of pineapple. Waddup. |
Okay, minor changes to the workout:
Day 1 Neck Presses 5x5 Incline DB Presses 3x8-10, 1x12-15 (BB or Cable) Rows 4x8-10 Deadlifts 5x5 Day 2 Military Presses 4x8-10 Squats 5x5 SLDL's 4x8-10 Calf Presses 4x20-25 Day 3 Standing Cable Flyes 3x10-12 Neck Presses 4x8-10 Dips 3x8-10 (BB or Cable) Rows 4x8-10 Cleans 4x8-10 Day 4 Military Presses 5x5 Squats 4x4-6 SL Presses 4x8-10 Calf Presses 4x12-15 |
Day 2
Military Presses 4x8-10 95x10, 135x10, 155x8, 140x8 *i've got a history of dislocating my AC joints so my pressing movements suck... which is just an excuse lol* Squats 5x5 225x5, 275x5, 315x5, 335x5, 345x5 *my squats have jumped from barely doing 315x5 to 345x5 in a week and a half! feels great to be hitting heavy* SLDL's 4x8-10 135x10, 185x10, 185x10, 205x10, 185x10 *this killed my lower back, i haven't had a lower back pump like that in awhile. safe to say my smoking is interfering way too much with my endurance.* Calf Presses 4x20-25 *i stuck to using 185 the whole 4 sets to focus on the bottom stretch, great pump.* overall a solid workout, terrible lower back pump and a happy squat day. in and out in 45 mins. not bad. post workout, nitrotech shake, 3 bcaa pills and 1 lecithin pill with a 3 egg omelet. |
You did that all in 45mins? Sounds like an endurance test to me! lol Nice work.
IW |
Day 1
Neck Presses 5x5 Incline DB Presses 3x8-10, 1x12-15 (BB or Cable) Rows 4x8-10 Deadlifts 5x5 Day 2 DB OH Presses 4x8-10 Squats 5x5 SLDL's 4x8-10 Calf Presses 4x20-25 Day 3 Standing Cable Flyes 3x8-10 Incline DB Presses 4x8-10 (BB or Cable) Rows 4x8-10 Clean & Presses 4x8-10 Day 4 Military Presses 5x5 Squats 4x4-6 SL Presses 4x8-10 Calf Presses 4x12-15 |
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Also, I've been experiencing shoulder pain (right rear delt to be exact). Don't know from what... maybe neck presses? Though I didn't feel any pain from it after a week of doing them until last night. Maybe I slept in a weird position? Eh. Update on monday. |
neck presses can be very rough on the rotator cuff....which is kind of an important part of your shoulder :)
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yeah but i love em (mostly cause i can throw up more weight) but i'd rather switch over to DB pressing to save my shoulder.
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that would be a prudent decision :)
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