hey everyone,
i know i havent been updating my journal over the last 3-5 days. i am a little under the weather at the moment and this is exam week for me so i am very very stressed. therefore i will not be working out this week at all.
i leave for bombday on the 16th and arrive on the 17th late night. therefore my next workout will be on the 18th. i will be posting regularly from there on.
my goals are the same, just in case anyone has forgotten:
1.) reduce bf% through diet
2.) get my overhead press to 185 (currently at 155 which is 90% of my bw)
3.) get my deadlift to a more respectable number (currently around 255 because of lower back injury)
however, i will not be using this upper lower split for the time being. i have been using it for around 30 weeks now and my priorities in life have kind of changed a little bit so my split has been altered. i will be doing 3 full body workouts a week from now on. with this new program i might need to deload every 6-7 weeks or so. maybe. i wont know till i actually try it out.
before i post my workout program i would like to also add that during these holidays i will be doing cardio 3-6 times a week. sometimes it will be low intensity sometimes HIIT. i am not so sure. but i will be trying harder to focus on some amount of cardio. i dont expect earth-shattering results in 4 weeks from this but every little step counts.
i would also like to add that this workout program has been arranged the way it has because i need it to be like that. if someone has suggestions regarding substituion of exercises then i am all ears but i will not changing anything in terms of muscle groups worked, etc. the basic layout of the program is:
Workout A: Full Body w/ focus on deadlifts and lower body work
Workout B: Full Body w/ focus on military press and squat work
Workout C: Upper Body only w/ focus on military press and bench assistance work
here is the workout program:
Full Body Training
WORKOUT A:
- Deadlifts
- Bulgarian Squats 2x6-8
- Bench Press speed 70%ish, proceeded by some triples every other week, or replaced by "quality volume" every several weeks with one strength-speed set at end
WORKOUT B:
- Military Press
- Squats 3-4x6-10
- Glute Ham Raises
- Facepulls
WORKOUT C:
- Pull-ups Density Training
- Close Grip Bench Press 2-3x6-10
- Rows 3-5x6-10
- Seated Dumbbell Unilateral Shoulder Press 2-3x8-12
the volume on these workouts will vary because handling full body workouts is a bit difficult. i need to start out with really low volume and then add volume slowly in order to make sure i distribute stress in a way that my body can dissipate it and allow me to recover faster.
so this is the plan and i look forward to posting again in this journal post the 18th.
thank you everyone for reading
i hope those of you who have exams have the best of luck and i hope everyone is having a good week.