Back to my roots!!
I got bored with DC lol I decided I need more frequency and more volume then it allows. I decided to go back to what I used to do years ago, which was a routine similar to Dorian Yates’s Blood and Guts style. It basically calls for minimal effort on warm up sets and maximum effort (failure) on 1-2 sets per exercise and beyond failure on some movements!! The actual day to day split is different from what Dorian recommends, mainly because I enjoy training and I like hammering one bodypart per workout. I set it up like this:
day 1-quads and calves
day 2-chest and abs
day 3-back
day 4-off
day 5-hamstrings and calves
day 6-shoulders, traps and abs
day 7-arms
day 8 -off
My weight this morning was 209, I am basically prepping for my 2011 contest season. I say basically cause my official diet doesn’t begin for 3 weeks, but I want to start early and have 1-2 cheats on weekends until I officially start. My breakdown now is 300 p 350 or so carbs and about 65 fat . I been doing 30 minutes of cardio each morning before breakfast and today did a second session on the stepmill for 15. This is what i did last few days training wise
yesterday Quads and calves
1-hack squats
warm up sets
135 x 10
225 x 8
315 x 5
405 x 4
work sets 495 x 9 405 x 20
smith squats
warm ups
135 x 5
225 x 4
315 x 2
work set 365 x 9
leg press, did 5 sets x 10 reps with only 30 seconds rest between sets (similar to fs-t) and with 5 45′s on each side
for calves I did toe presses on leg press with 5 45′s on each side 2 sets to failure x 15 and one set with a 5 seconds stretch at the bottom on each one x 7
Today was chest and abs
1-Incline dumbbell presses
warm ups:
50 x 15
80 x 5
105 x 4
125 x 2
135 x 1
work set
150′s x 6!!!
smith machine flat bench press
warm ups
135 x 5
225 x 3
315 x 1
work set 340 x 5 rest pause x 2 rest pause x 2, drop set 225 x 9
incline fly press (combo of a fly and press)
warm up 65 x 10
work set 80 x 8 rest pause x 4
incline hammer press 4 sets x 10 reps with 30 seconds rest between sets
185 two sets x 10 135 two sets x 10. Not focused on failure but deep pump
reverse crunches on flat bench 3 sets x 20 25 and 30
crunches holding a medicine ball 3 sets x 25 30 35 reps
half bicycle crunches 3 sets x 20 25 30 each side!! tomorrow cardio and BIG BACK!!
flat smith
