Bodybuilding.net - Bodybuilding Forum

I'm going to come up with my own. Its going to be some what based on HST, but I dont think I'm going to use as many rep ranges. I'm going to do 2 full body workouts a week, compounds will be 3 sets of 8, isolations 1-2 sets of 8. I am thinking of attacking it like this

Tuesday:
Flat DB press 3x8
High Naut Row 3x8
SLDL 3x8
DB Pull over 2x8
bb curl 2x8
tri ext 2x8

Thurs:
Squats 3x8
DB press 3x8
Pull downs 2x8
DB Pull Over 2x8
db curl 2x8
tri push down 2x8

Talo, I feel like I'm forgeting something though. Any suggestions on this? I think I'm going to shoot for progression of 5lbs a week on compounds, and maybe 5lbs every other week or something like that on isolations. Let me know what you think. Normally i would try to hit it more then twice a week, but my main focus is going to be on cardio and fatloss, and i feel like I can still gain size with such a small amount of work per week.

__________________
I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

Shit, why me ? Not too sure man. Looks good to me. All the exercises are there..... You know more about this than me. But it looks like something (similar)I did a while back (set out by 0311) I had a few different things ( dips, situps, chins....just going off memory)
How many days are you going to do cardio ?
What are you 8 rep maxes ? Just wondering what your starting weights are going to be.

__________________
Cheap and good bulk supplements from Canada Protein
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

ab work

Talo, hahah sorry didnt mean to put you on the spot man. I'm not sure what my 8 rep maxes are, but I'm honestly not too concerned. I need to work at sub max wieghts for a while, I'll work my way up eventually, but I've been pushing my shoulder past what I should for the past few months, so i'm going to tone it down a bit.

I normally would want dips, chins, and other bw movements in there, but with the injury I have to keep a lot of it out. It kinda sucks.

To answer the cardio question, I'm going to be doing fasted am cardio again 3 times a week. And I'm going to seperate out 2 days a week for martial arts endurance training. So ...

Mon am fasted cardio
Mon pm endurance training
Tues pm lifting
Wed am fasted cardio
Wed pm endurance
thurs pm lifting
friday am fasted cardio

Oh, and anuj, I'm going to throw in abs on endurance days. I know this might seem like alot, but the am cardio will be 25 minutes, and the endurance training around 30. I am going to make streching a major part of the endurance training also, after all NO STRECHY, NO KICKY.

Flat DB press 3x8x65
High Naut Row 3x8x180
SLDL 1x8x185
DB Pull over 2x8x45
bb curl 2x8x65
tri ext 2x8x30

Notes:

As you can see I dropped the wieghts I've been using significantly. DB press was pretty difficult, I"m glad I went as light as I did, my stabilizers just arent used to DB's at all. I only did one set of SLDL because I had such a ridiculous pump in my forearms I couldnt hold on to the bar. The funny thing is I forgot to add the citruline to my shake, thank god, or it would have been even worse. I'm going to hold off on it for now, I think the xfactor is taking care of the pump more then enough.

Looks good Matt. I wish I could get up the nerve to do all that cardio. Do you have a diet in place yet ?

Well, I'm easing into the cardio. I wanted to hit the eliptical this morning, but slept though my alarm, and was over an hour late for work.

I dont have a diet in place yet, but here is what I've done for the last few days and I feel like I'm hitting some good numbers, lets see if I am or not.

8am - whey (50g P, 3g C)
10:30am - cottage cheese (30g P, 6g C, 4g F)
1:30pm - beef/chicken veggies, rice/yams (40g P, 15g C, ?F)
4:30pm - protien bar (30g P, 20g C, 8g F)
6:30pm - whey (50g P non lifting) (25g P, 15g C wms, lifting days)
8pm - whey lifting days only (50g P, 25g C wms)
9:30pm - beef/chicken/bison/ostridge rice/yams (50g P, 20g C, 5g F)

Totals: 275g P, 98g C, 17gF (1645 cals)

Wow, I didnt realize how low my cals really are. If I did the math correctly I'm freaking starving myself. I need to up the carbs slightly, and the fats too. I have to be careful with fats though, Xfactor is not suppose to be taken with omega's. I can increase my protien intake too, but honestly it feels like I'm eating all day as it is. I'm very open to suggestions ...

I would add some carbs somewhere in the morning. How many grams of carbs are you getting from those rice/yams?

Time for a quick update. Things have been ridiculous the last few weeks. My stress level is insane, work sucks, I have been "given" 30 days to bring my performance up to my bosses "expectations" or I will be let go. Funny, since I'm one of the best people they have here, and he gave me no metrics to gauge my "improvements", which means they just want me gone, and there is nothing I can do. so fuck it, I've been interviewing, and something will come up. It just sucks cause all this stress is killing me, it sapps my energy, and my willpower.

I took this week off from all fat burners, and managed to drop a few lbs. 258lbs upon waking this morning, so I'm pretty happy about that. I'm suprised since I havent been doing any cardio, but I just havent had the energy.

I also dropped the Xfactor after a week or so. the back pumps were so bad for me that I could barely sit in my chair at work. I would wake up from back pain durring the night. I dont think i will be playing with this stuff ever again. good thing I bought two bottles.

Lifting is going well, increasing wieghts gradually, and my shoulder is still improving little by little. given the issues I have right now, I really cant be unhappy with the progress I'm making. I just dont know that it will be enough to reach my goals.

Liftin

sorry to hear that.. good luck in your job hunt.