ok here it is:
Mon, Wed, Fri:
weighted Dip
weighted Chin
Standing DBCalf
Tue, Thur, Sat:
BB Inc press
1 arm DB row
BB curl
Seated calf
im alternating squat, stiff leg deads and legpress every day to help avoid over doing the lower back etc. that seems to be working well. The leg press i stick with 15+ reps throughout the cycle and go only for a burn (i just wanted to try it for 'fun'. There is no kind of higher logic to it.)
I do some abs...just regular crunches until i feel a nice burn, whenever i feel like it...usually twice a week.
increment ~5% but i repeat workouts.
eg:
dips, mon:20kg, wed:20kg, fri:25kg, mon:25kg
a totally linear progression, but i was carefull to make sure that my prescribed 15, 10 and 5RMs were lower than my true RMs.
ive been doing 1set only. but now im in the 5s, im going to start drop sets and see how it goes.
ive been eating close to the 'eating for size' outline. approx 2,400 kcal daily total. Ive been gaining lean and some fat.
I am natural. I dont take creatine (although im thinking about it for the future). I supplent pre and post workout with whey mixed with maltodextrin (pre: 20g protein, 15g carb. post: 20g protein, 75g carb)
Details will be posted in the results thread when i complete my cycle (in about 4 weeks).
I train at about 7.30am. Workouts last about 20mins (including 5min warmup on bike) After dinner at about 7pmish i go for a brisk 20-40mins walk...mainly just for fresh air.
I show no symptoms of overtraining. Everymorning i wake up fresh, keen and excited at the prospect of an efficient workout.
I used to be a true HITer! If i told myself last year that i would be doing something like this now, i would not have believed it. I had a hard time training twice a week at the intensity i was working at with HIT. I would typically wait 5 days between full body, abbreviated workouts. I really did need that time to recover.
My recovery abilities are average. I have only managed to train every day because i have dramatically reduced intensity.