Hey thanks for checking in Konsu. Yeah all is well here just been taking a break from Tnation forums a bit lately. Will be back around but just had some big changes at work and in life (all good things) that require my focus. Hope you and all the others are doing well.
Taking this as an opportunity to lose weight…down 15lbs so going to keep on this track and see where it goes. Still lifting but more maintenance than anything at this point until life eases up some on my time.
Monday: Legs, Erectors & Abs
| Exercise | Sets | Reps | Weight (lbs) x Rep |
|---|---|---|---|
| Squat | 4-5 | 10-12, 8-10, 6-8, work up to 3-5 RM | |
| Stiff Leg Deadlift | 3 | 12-15, 10-12, 8-10 | |
| Landmine Hack Squats | 3 | 12-15, 10-12, 8-10 | |
| Landmine Calf Raise | 3 | 12-15, 10-12, 8-10 | |
| Hanging Leg Raises | 3 | 8-12 | |
| Back Extension | 3 | 8-12 |
Tuesday: Back & Shoulders
| Exercise | Sets | Reps | Weight (lbs) |
|---|---|---|---|
| Trap Bar Deadlift | 4-5 | 10-12, 8-10, 6-8, work up to 3-5 RM | |
| Chin-Ups / Pull-Ups | 3 | 10-12, 8-10, 6-8 | |
| Barbell Rows, T-Bar Rows, or DB Rows | 3 | 10-12, 8-10, 6-8 | |
| Overhead Press | 4-5 | 10-12, 8-10, 6-8, work up to 3-5 RM | |
| DB Lateral Raise | 3 | 10-12, 8-10, 6-8 | |
| Upright Row / High Pull / Kirk Shrug | 3 | 10-12, 8-10, 6-8 |
Got lazy and didn’t track weights. Will do better next time
In my 2nd week of the following cycle.
Found most of this “idea” on a post someone made here but can’t recall the user name. I liked the approach and tweaked it only slightly to my liking:
Train each muscle group directly every 5-6 days, do not train upper body on consecutive days, never train more than two days in a row, never rest more than two days in a row, cardio on rest days, and one full rest day (no cardio) a week. Lift heavy and intensely for a 3 week wave and then deload / cruise the 4th week before repeating the cycle.
Week 1 - Blast (failure sets)
Week 2 - Blast (failure sets)
Week 3 - Blast (failure sets)
Week 4 - Cruise (Lower Intensity)
Workout A: Chest, Biceps & Triceps
| Exercise | Sets | Reps | Weight (lbs) |
|---|---|---|---|
| Hammer/Reverse/Barbell Curl | 3 | 10-12, 8-10, 6-8 | |
| DB Incline Curl or Preacher/Spider Curl | 3 | 10-12, 8-10, 6-8 | |
| BB Incline Bench | 4-5 | 10-12, 8-10, 6-8, work up to 3-5 RM | |
| DB Bench / DB Fly | 3 | 10-12, 8-10, 6-8 | |
| Weighted Dips | 3 | 10-12, 8-10, 6-8 | |
| Tricep Pushdowns | 3 | 12-15, 10-12, 8-10 |
Workout B: Legs, Erectors & Abs
| Exercise | Sets | Reps | Weight (lbs) x Rep |
|---|---|---|---|
| Squat | 4-5 | 10-12, 8-10, 6-8, work up to 3-5 RM | |
| Stiff Leg Deadlift | 3 | 12-15, 10-12, 8-10 | |
| Landmine Hack Squats | 3 | 12-15, 10-12, 8-10 | |
| Landmine Calf Raise | 3 | 12-15, 10-12, 8-10 | |
| Hanging Leg Raises | 3 | 8-12 | |
| Back Extension | 3 | 8-12 |
Workout C: Back & Shoulders
| Exercise | Sets | Reps | Weight (lbs) |
|---|---|---|---|
| Trap Bar Deadlift | 4-5 | 10-12, 8-10, 6-8, work up to 3-5 RM | |
| Chin-Ups / Pull-Ups | 3 | 10-12, 8-10, 6-8 | |
| Barbell Rows, T-Bar Rows, or DB Rows | 3 | 10-12, 8-10, 6-8 | |
| Overhead Press | 4-5 | 10-12, 8-10, 6-8, work up to 3-5 RM | |
| DB Lateral Raise | 3 | 10-12, 8-10, 6-8 | |
| Upright Row / High Pull / Kirk Shrug | 3 | 10-12, 8-10, 6-8 |
Sunday: Chest, Biceps & Triceps
| Exercise | Sets | Reps | Weight (lbs) |
|---|---|---|---|
| DB Curl | 3 | 10-12, 8-10, 6-8 | 12x25lb, 10x35lb, 10x45lb |
| Hammer Curl | 3 | 10-12, 8-10, 6-8 | 12x35lb, 10x60lb, 5x70lb |
| BB Incline Bench | 4-5 | 10-12, 8-10, 6-8, work up to 3-5 RM | 12x135lb, 10x185lb, 8x225lb, 2x275lb |
| DB Bench | 3 | 10-12, 8-10, 6-8 | 12x60lb, 10x70lb, 10x90lb |
| Weighted Dips | 3 | 10-12, 8-10, 6-8 | 12xBW, 10xBW+45lb, 6xBW+90lb |
| Tricep Pushdowns | 3 | 12-15, 10-12, 8-10 | 15x70lb, 10x80lb, 8x95lb |
Welcome back bro , excited to see the progress
Thanks good to be back. Spoke too soon though and gotten bogged down again at work so this week was more of a bust, haha. May have to revert to early morning workouts but will have to think on that for a bit. Sleep is important too so there is a trade off that I need to evaluate.
Monday: Chest, Biceps & Triceps
| Exercise | Sets | Reps | Weight (lbs) |
|---|---|---|---|
| BB Incline Bench | 4-5 | 10-12, 8-10, 6-8, work up to 3-5 RM | 135x15, 185x12, 225x8, (didn’t work up to 5RM) |
| DB Bench | 3 | 10-12, 8-10, 6-8 | 50x15, 60x12, 70x12 |
| DB Curl | 3 | 10-12, 8-10, 6-8 | 3x12 (35lb) |
| Dips | 3 | 10-12, 8-10, 6-8 | 3x15 (bodyweight) |
Keeping it lighter intensity this week…superset curls with dips just to get done quicker.
Glad to hear you liked my advice on that DY split ! That was my go to routine 10 years ago and I may revisit it after a 1 week layoff in November.
Hah nice, you found my comment in the sea of bs!
I had not remembered the username of the person whose advice I stole the recommendation from, but yeah I like the approach and it resonates with me.
As I get older I am less inclined to do straight top sets with the same weight over and over again (ie 5x5) and would rather just work up to an all out top-set or “heavy enough set” for that day.
4 days a week training seems to be the sweet spot for me. Whenever I push past 4 days a week I seem to lose my way a few months in.
Been a shift for me as I used to do a lot of powerlifting style programs and I really still do prefer that style of training more but it’s difficult beating the piss out of yourself daily if other aspects of your life are no longer aligned with that approach.
DY’s splits just seem to make so much more sense to me now and seem manageable but still a way to push yourself and make progress without becoming a wimp about it. I get bored to tears if I have to do 5 sets of 10 curls or something like that anymore.
Wednesday: Legs
| Exercise | Sets | Reps | Weight (lbs) x Rep |
|---|---|---|---|
| Squat | 4-5 | 10-12, 8-10, 6-8, work up to 3-5 RM | 135x20, 240x12, 290x8, 360x6 |
| Goblet Squat | 3 | 12-15, 10-12, 8-10 | 3x20 50lb |
| Landmine Hack Squats | 3 | 12-15, 10-12, 8-10 | 3x20 45lb |
| Calf Raise | 3 | 12-15, 10-12, 8-10 | 135lb 2x40 |
How is the training routine going ?
Man I really wish I could tell you how great it’s been going but I have been struggling to find my way into the gym lately. Which is ridiculous because it’s in my garage!
I got a nice promotion a bit ago for a job that I truthfully was not ready for. Been trying to work overtime to keep up with “both” jobs (old and new) during this interim period, and do right by all the people whom depend upon me and others whom put their confidence in me in the new role.
Been a real challenge to balance work, family, and health. It sounds like complaining but really I have been undeservingly blessed in this life. I recognize that but it’s easy to forget that on the daily.
Anyways, I am slowly coming to the realization that I will have to start training in the early mornings. I work for an international company so my meetings start early and continue throughout the day. I love cooking for my family and taking my doggo on his walks. I am a father of 4. This reduces time for myself to a small portion of my day.
My training is the time in my day to myself and it’s all I really get and it’s precious to me. It will have to be at 5am and man I am not liking that reality. It will reduce the poundage’s and make my easy mornings difficult.
But that’s the facts of the matter. In regards to the program I am 100% confident in the approach; follow through is the only grey area.
Saturday: Back & Shoulders
| Exercise | Sets | Reps | Weight (lbs) |
|---|---|---|---|
| Trap Bar Deadlift | 4-5 | 10-12, 8-10, 6-8, work up to 3-5 RM | 175x12, 265x10, 355x8, 425x5 |
| Pull-Ups | 3 | 10-12, 8-10, 6-8 | BWx12, +25lbx6, +25lbx5 |
| DB Rows | 3 | 10-12, 8-10, 6-8 | 75x12, 90x10, 120x10 |
| Overhead Press | 4-5 | 10-12, 8-10, 6-8, work up to 3-5 RM | 125x12, 175x8, 195x5 |
| DB Lateral Raise | 3 | 10-12, 8-10, 6-8 | 25x12, 35x10, 45x8 |
| TB Shrug | 3 | 10-12, 8-10, 6-8 | 175x12, 265x10, 315x8 |
To be honest I love training at this time. I’m in a similar boat to you by the sounds of things and even on weekends my only option is to keep on waking my ass up early and getting it done. Just sets me up nicely for the day I’ve found.
If I could offer a couple of tips I’ve picked up, even on weekends try and keep your waking time similar to during the week. This will help get your circadian rhythm in sync. Also if you don’t already have one invest in a coffee machine with a timer, I picked this up from Dan John and it’s cheat mode. Walking downstairs and having freshly brewed coffee that I can just pour and drink once I’ve had my obligatory pint of water makes the routine that much easier.
Thanks aholding, I agree with you and I just gotta make it work and stop being a bitch.
I get up that early now often before 5am but for a long while now I have been trying to purposefully not get up so I can get more sleep.
My favorite time to lift is over the lunch hour as it keeps the session tightly focused to 40-45mins and I am at my best around then. I have never been a huge fan of weights in the morning, but I have done it before and can do it again. The nice thing about that time is it’s really just your time and no one else will be awake to interrupt your session.
Coffee on a timer will be a game changer. My machine can do it now I just never tried that setting. My doggo has sort of been my alarm clock this past year and he does a pretty good job at it. Not as good as a cat though!
Good for you ! Hang tough. You’ll settle into a good routine that includes working out.
Saturday: Back & Shoulders
| Exercise | Sets | Reps | Weight (lbs) |
|---|---|---|---|
| Trap Bar Deadlift | 4-5 | 10-12, 8-10, 6-8, work up to 3-5 RM | 175x12, 265x10, 355x8, 425x5 |
| Pull-Ups | 3 | 10-12, 8-10, 6-8 | BWx12, +25lbx6, +25lbx5 |
| DB Rows | 3 | 10-12, 8-10, 6-8 | 75x12, 90x10, 120x10 |
| Overhead Press | 4-5 | 10-12, 8-10, 6-8, work up to 3-5 RM | 125x12, 175x8, 195x5 |
| DB Lateral Raise | 3 | 10-12, 8-10, 6-8 | 25x12, 35x10, 45x8 |
| Upright Row / High Pull / Kirk Shrug | 3 | 10-12, 8-10, 6-8 | 175x12, 265x10, 315x8 |
Monday: Legs, Erectors & Abs
| Exercise | Sets | Reps | Weight (lbs) x Rep |
|---|---|---|---|
| Squat | 4-5 | 10-12, 8-10, 6-8, work up to 3-5 RM | |
| Stiff Leg Deadlift | 3 | 12-15, 10-12, 8-10 | 15x125lb, 10x215lb, 8x305lb |
| Landmine Hack Squats | 3 | 12-15, 10-12, 8-10 | 1x12 (75lb), 2x12 (110lb) |
| Landmine Calf Raise | 3 | 12-15, 10-12, 8-10 | 3x20 (110lb) |
| Hanging Leg Raises | 3 | 8-12 | |
| Back Extension | 3 | 8-12 |
Tuesday: Chest, Biceps & Triceps
| Exercise | Sets | Reps | Weight (lbs) |
|---|---|---|---|
| BB Incline Bench | 4-5 | 10-12, 8-10, 6-8, work up to 3-5 RM | |
| DB Bench | 3 | 10-12, 8-10, 6-8 | |
| Weighted Dips | 3 | 10-12, 8-10, 6-8 | |
| Hammer Curl | 3 | 10-12, 8-10, 6-8 | |
| Tricep Pushdowns | 3 | 12-15, 10-12, 8-10 | |
| Barbell Curl | 3 | 10-12, 8-10, 6-8 |
Sunday: Legs, Erectors & Abs
| Exercise | Sets | Reps | Weight (lbs) x Rep |
|---|---|---|---|
| Camber Bar Squat | 4-5 | 10-12, 8-10, 6-8, work up to 3-5 RM | 12x175lb, 12x225lb, 12x265lb, 10x315lb, 8x355lb, 5x405lb |
| Stiff Leg Deadlift | 3 | 12-15, 10-12, 8-10 | 12x135lb, 10x205lb, 10x275lb |
| Barbell Hack Squats (my arms are too short so I used db lifting hooks as a 3” extender for hands/arms to keep the bar from hitting glutes on way up…lol ridiculous but necessity breeds invention) | 3 | 12-15, 10-12, 8-10 | 12x135lb, 10x205lb, 8x275lb |
| Camber Barbell Calf Raise (lean back slightly and scrape the rack j-hooks) | 3 | 12-15, 10-12, 8-10 | 3x25-30 (175lb) this worked well and felt as good as landmine calf raises. Almost as good as a real calf raise machine. |
| Hanging Leg Raises | 3 | 8-12 | 3x10 |
| Back Extension | 3 | 8-12 | 3x10 (55lb) |
Monday: Back & Shoulders
| Exercise | Sets | Reps | Weight (lbs) |
|---|---|---|---|
| Barbell Rows | 4-5 | 10-12, 8-10, 6-8, 3-5RM | 15x135lb, 10x185lb, 8x225lb, 5x295lb |
| Pull-Ups | 3 | 10-12, 8-10, 6-8 | 12xBW, 10xBW+10lb, 5xBW+25lb |
| Overhead Press | 4-5 | 10-12, 8-10, 6-8, work up to 3-5 RM | 12x105lb, 10x135lb, 8x185lb, 5x205lb |
| DB Lateral Raise | 3 | 10-12, 8-10, 6-8 | 12x25lb, 10x35lb, 6x45lb |
| Upright Row | 3 | 10-12, 8-10, 6-8 | 15x45lb, 12x95lb, 10x105lb |