I don’t know what’s more scrumptious, you or the pizza…
Eh, the pizza. But I want you to know that it was a tough call.
If there was 2 slices of pepperoni missing, you would have won by a landslide 
So this week I decided to De-Load.
Same training schedule, w/ 60% of my max for three sets of 10 reps.
I’ll take some measurements, set some goals and put together the next 8 week program.
Stay tuned~
So - Mass program
Standard 4 day split.
Day 1 - Chest & Tri’s
Day 2 - Legs & calves
Day 3 - Shoulders
Day 4 - Back
Main exercise will be multiple reps escalating to heavy 3-5 reps
Associative exercises will be for reps - 10-15 range
Chest = 3 warmups followed by the 8x3 motor unit recruitment program that I read about on this site. I’ve done these before and this is what helped my bench reach a 1RM of 305 a few years back.
I’ll follow this up with DB FB w/ partial reps for 15 reps x 6 sets. Then move on to Tris. Tri exercises will be mixed up throughout the program but will consist of high reps.
Legs = This will be a squat dominant program. I will back off on Deads until the next program. Standard Squat protocols escalating to a 3-5 rep max per week. I’ll follow this up with stiff leg deads, leg curls and calves
Shoulders = I dig giving shoulders the whole day to themselves. Really hammer them and get the ancillary muscles that never get the pump usually - Standard standing military press escalating to 5-8 reps. Follow that up with some one armed DB rows, 1 armed upright press, and reverse flys for reps. I’ll also superset in some Tricept exercises to help to get the mass that I’m looking for from them
Back - B/O Rows escalating to 3-5 reps max, then follow up with pulldowns, cable rows for reps. I’ll throw in some calf movements to help with their lagging development also.
I’ll get in to more detail later with measurements, diet etc…
New program looks fucking solid as shit bro, you’ll kick some serious ass with it, like a true viking should!
Happy New Years to my fav Viking!
xx
awesome!! Have fun and Happy new Year!!
Thanks Bettie, Mainie and Inky - my onlyest freinds…
Today - Started the program. Day 1 - Chest.
Flat Bench - 235x3x8
This was light for me, and I made the 8 sets no problem. This 3x8 routine was one that I had learned in TN and the main focus is to excite the CNS - Central Nervous System. This supposedly increases the motor units in the muscles and allows for more muscle fibers to be recruited during training. Like I said before, this does increase strength and I am looking for this next eight weeks to bring me back up to benching in the 300s. Next week I’ll increase it to 245 and so on~
Followed that up with DB BP w/ partial reps. 6 sets of 80’s x 15-10 w/ 40 seconds between sets.
To me, the timing between sets is important. Heavy sets I’ll keep the time between around 1 1/2 to 2 minutes, but to keep the intensity while doing reps, I keep it to between 30 and 45 seconds.
Tri’s
Apex press on the smith machine 4x10x4
Skull crushers on the decline bench - 4x12x4
Then home~
BTW…I’m not dieting, but have kicked in a Gluten low/no diet. This’ll help me to shed some BF without having to sacrifice calories or carbs.
will you poste before/after pics for your little fanclub? 
I’ll work on the pics - Gotta get measurements to ya’all too.
Weighing in at a beefy 230 - about 20% Bodyfat. I’m guessing at the BF since my abs are right below the surface, but obscured. There was an article on TN about how to know where you are with the BF without the calipers, and not seeing your abs was a good indication of you being at 20%.
230/20%=46/2=23. to lose 23lbs will get me to 10% BF and visible abs. 230-23=207. So - the long term goal is to drop to 210. By May 1st.
That shouldn’t be too difficult, ya’know?
So - for the first 8 weeks, I’ll be on the mass training program, with a gluten free diet.
we’ll see~
Like a full set of abs?
shit, I’d probably have to lose another 20lbs to see mine 
I’ve always wondered what they looked like! I’ll race ya!
Damn, an ab race now? I’d be in, but I have too many other “competitions” going on here, I’ve already got to be bikini ready with MiM, hit 20 pullups (alllllmost!), and do dips with 135lbs added…you guys are killin me!
You can do it Edgy, no freakin doubt about it!!!
[quote]mom-in-MD wrote:
I’ll race ya![/quote]
It’s on~
Sample diet -
6 am
2 cups coffee
2 cups of oatmeal with honey
Protein shake w milk
8 am
banana
10:30
chicken breast
12:30
tilapia w/ salsa and 1 cup brown rice
2:30
1 cup cottage cheese
4:30
protein shake w/ Milk and creatine
apple
training-
Creatine/BCAA/Apple juice - bout 4 ounces
Bed time~
someone wanna figger out what the calorie count on this would be? I’m thinking 3800, but seems a little less, now that I have it on paper~
What size (approx) for the chicken and fish, and how many cals in each protein shake (add the milk (whole, FF, 1%) too!)?
and why the gluten free thing?
not hatin, cause I do it(mostly) just curious!
Ink- did you pick out a color yet? I’m thinkin red would would like nice…giggle
4 oz of chicken breast are about 144 cals, and 4 oz of tilapia has 100, so you’d have to add if you’re eating more than that (which I’m sure you are, hell I could eat 12oz of chicken breast EASY)
Assuming you’re using 2tbsp honey, that’s 126 cals
Rice is 216 for a cup
if you’re using full fat cottage cheese, that’s 200 for 1 cup
Medium apple is 70
1/4 c of salsa on that tilapia is about 25.
So not counting your protein shakes (2 scoops @ what…100 cals each scoop plus 2 cups milk (whole is a lot more cals than fat free, and how much milk? 2cups is 16oz, so that’s 170 if fat free, 300 if whole)…so 2 shakes a day could be upwards of 500 cals each, 1000 total, added to the other stuff and you’re only at 2081 cals, not counting for the increase in serving size of the meats.
Figure if you doubled each of those to 8oz, you’re still under 2500 cals.
That is, of course, unless I’m missing something.
dailyburn.com, btw, for your calorie counting needs
Oh, and yeah mimsie, I look ok in red, but blues and greens make me sparkle 
Wow~
I think you’re real close on the chicken breasts and the shakes, for arguments sake, we can still figure that I’m about 1000 calories under what I thought I should have. 1000 per day x 7 = 7000 calorie deficit. Bad.
Since my BMR is about 2300, I will need more calories to sustain 1-2 pounds of lean mass. I need to do more reading on that, and figure out how to get more clean calories/protein.
Thanks a bunch, Inky.
Betty - I wanted to cut some holiday bodyfat, so I thought I’d give the gluten free thing a shot - breads, pastas and beer just makes me bloated anyways…
I’ll let you know~
No problem dude. Once you actually total up the things you eat, people tend to way over or way under-estimate!
Good luck.
