Saturday, October 6, 2012
Body Weight: 156.0 Pounds
I dusted off and resurrected an old plan that I have worked from time-to-time called The Widow Maker. My PT clients and I will follow this plan for the next four-six weeks. We did the Back and Biceps workout (Day 3) on Wednesday and Legs and Calves (Day 2) on Friday. We will do Chest, Shoulders and Triceps (Day 1) on Monday. We are all sore from the first two workouts.
Widow-Maker Power Workout - A Strength Gaining Plan
The purpose of this plan, devised by Coach Sean “Sully” Sullivan of Cape Cod, Massachusetts, is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don’t lower it even if it means 2-3 reps total on the last set.
On the high rep sets don’t just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise
Stretch the working muscle between sets for 20-30 seconds.
Day 1:
Incline Bench Dumbbell Press 6 x 6, 1 X 20
Flat Bench Dumbbell Press 6 x 6, 1 X 20
High Pulls (wide grip upright row, but you pull to the forehead) 4 x 4
Heavy Laterals 3 x 8
Press Down 4 x 10
Decline Dumbbell Extensions - 4 X 8
Day 2:
Leg Press 6 x 6, 1 X 40
Squats 6 x 6, 1 X 30
Hack Squat 6 x 6, 1 X 20
Leg Curls 5 x 8
Leg Extensions 4 x 10
Day 3:
Reverse Grip Barbell Row 6 x 6, 1 X 20
Medium Grip Pull Down 6 x 6, 1 X 20
Dead Lifts 6 x 6, 1 X 30
Barbell Curls 4 x 6
Preacher Curls 4 x 10
Day 4:
Lunges - 6 X 6, 1 X 20
Seated Leg Curls - 6 x 6
Wide stance Squats (feet out wide, toes pointed out) - 6 X 6, 1 X 50
Dumbbell Stiff Leg Dead Lifts - 6 X 6
Step Ups (Step up, one leg at a time, on a high bench or aerobic step) 6 X 6
Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.
Do Cardio on off days from weights, 20 minutes of HITT or intervals.
Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 being interval or HITT.
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein
Old Navy