Currently on week 4 with myo-reps. I haven't been controlling calories, just kinda letting hunger guide me without doing anything obviously stupid until I adjust to this. But damn... I must have been really carb depleted or I'm just storing a lot more because I've gained about 15 lbs. Skin folds aren't significantly changed though, so that's good. Definitely feeling pretty good overall though. I'll have to cut back from lifting 4 days a week once I start trimming calories back though I think.
Oh and the pumps with myo-reps are insane. I wish my arms were this size all the time. I dont think I've ever gone over the 17 inch range before??
Stupid gym moved, they combined with another location that's further from home. So I can't go lift at my normal time as easily anymore. On to top it off, the other location is a lot busier... So I haven't lifted in almost two weeks. I think I'll have to get myself on a 3 day a week version of the above routine. I dont think I'll actually change anything major in the routine itself, just keep moving on to the next day in the plan each time I lift. I will have to swap out some exercises to match what equipment this other gym has though.
Also, definitely need to get back on a calorie deficit. I'm going to keep the deficit fairly small, I think. Currently ~240 lbs give or take a pound, calipers put me at 14.10% bodyfat but I'm only using 3 sites Jackson/Pollock method since it's something I can easily measure on my own. So that 14% figure may not be totally dead on, just using it as a baseline to judge fat loss. Not sure how far down I want to go, but doctor wants me to only weigh 200 lbs... yeah right.
The thing that sucks is since I've been away from lifting, my insomnia has gotten worse. Makes it hard to get back in to lifting. Oh well, just gotta power through the first couple workouts.
Stupid gym moved, they combined with another location that's further from home. So I can't go lift at my normal time as easily anymore. On to top it off, the other location is a lot busier... So I haven't lifted in almost two weeks. I think I'll have to get myself on a 3 day a week version of the above routine. I dont think I'll actually change anything major in the routine itself, just keep moving on to the next day in the plan each time I lift. I will have to swap out some exercises to match what equipment this other gym has though.
Also, definitely need to get back on a calorie deficit. I'm going to keep the deficit fairly small, I think. Currently ~240 lbs give or take a pound, calipers put me at 14.10% bodyfat but I'm only using 3 sites Jackson/Pollock method since it's something I can easily measure on my own. So that 14% figure may not be totally dead on, just using it as a baseline to judge fat loss. Not sure how far down I want to go, but doctor wants me to only weigh 200 lbs... yeah right.
The thing that sucks is since I've been away from lifting, my insomnia has gotten worse. Makes it hard to get back in to lifting. Oh well, just gotta power through the first couple workouts.
Right now it's basically the same as what I posted in may except no calf work (since it's a waste of time) and some lifts swapped out for machine variants during my cut.
Also 20 minutes of cardio before hand. I can write up a proper post of it once I've got an actual keyboard to type on.
Really glad I left the government work behind. Talked to a former co-worker today. Most of them have been laid off indefinitely due to the government shutdown. Dodged a bullet there.
Nah not really, and damn calves are like 18 inches or so already. Don't really want them much bigger. Already have enough wardrobe problems as it is.
Here's more or less what I do:
Day 1:
Squat 3 x 6-9
Bench 3 x 6-9
Shoulder Press 2 x 9-12
Cgbp machine 2 x 9-12
Core work
Day 2:
Deadlift 3 x 3
Pulldown 2 x 9-12
Bentover Row 3 x 6-9
Whatever Curls 2 x 9-12
Day 3:
Leg Extensions 20-25 reps + 3-5x (myo reps set)
Leg Curl 20-25 reps + 3-5x (myo)
Lateral Raise 20-25 reps + 3-5x (myo)
Pulldown 20-25 reps + 3-5x (myo)
DB Curl 20-25 reps + 3-5x (myo)
Cardio before every workout for 10 to 20 minutes. Calories up on myo day. I also swap out exercises occasionally. Then there are some weeks where I don't feel up to myo reps on day 3 so I'll work up to 3 heavy sets of 5 on most or all lifts instead.
18 inch calves? sheesh! OK yes, no need to work then!
thanks, very cool routine, curious, press 1x a week back 2x? Is that just to specialize on back over pressing?