Hey everyone. I’m the guy who kept posting about the warrior diet, then posted those pics. Anyways, I decided to do something about my body so I took my bodyfat from 25% to 17% over the summer. Now the problem is that I’ve been hovering around 17% bodyfat for the past month. I’ve been reading up on John Berardi’s g-flux, so I’ve been experimenting with increasing my exercise and calories. I think it’s helped me boost my metabolic rate. I went from a horrible 1000 calorie a day diet to about 2000 + calories and I’m suprised I’m still maintaing my weight. But I want to create that energy deficit needed to burn more fat. Hence I’m adopting the following training routine. The major change I’m making is that I ran about 3-4 miles 5 days a week with occasional sprint workouts. I’m going to be doing 3 sprint workouts a week, and one long-distance run. Any feedback is good. The following is my full schedule for about 9 weeks. Oh, and earlier on I did some extreme dieting which zapped my strength, so please don’t laugh at the light poundages. Thanks. I’ll post pics up later.
Day Activity Time Place
Monday Heavy Training After School Home
Stretching Morning Home
Tuesday Sprinting Morning Track
Bodyweight Circuit After School Home
Wednesday Distance Run Morning Neighborhood
Sprinting After School Track
Thursday Stretching Morning Home
Stretching After School Home
Friday Bodyweight Circuit After Work Home
Saturday Heavy Training Afternoon Home
Sunday Sprinting Afternoon Track
Goals of Heavy Training:
Put on muscle Mass
Maintain Muscle Mass
Increase Strength
Workout One
A) Hang Clean
Week Sets Reps Weight
1 3 10 75
2 3 8 80
3 3 6 85
4 3 4 90
5 3 2 95
6 2 10 85
7 2 8 90
8 2 6 95
9 2 4 100
B1) Bent-Over Row
Week Sets Reps Weight
1 3 10 75
2 3 12 75
3 3 14 75
4 3 16 75
5 3 12 80
6 3 15 80
7 3 18 80
8 3 12 85
9 3 15 85
B2) Drag Curl
Week Sets Reps Weight
1 3 6 75
2 3 8 75
3 3 10 75
4 3 12 75
5 3 8 80
6 3 10 80
7 3 12 80
8 3 8 85
8 3 10 85
C1) Sit-ups
Week Sets Reps
1 2 20
2 2 30
3 2 40
4 2 50
5 3 25
6 3 30
7 3 35
8 3 40
9 3 45
C2) Double Crunch
Week Sets Reps
1 2 15
2 2 20
3 2 25
4 2 30
5 3 20
6 3 25
7 3 30
8 3 35
9 3 40
Workout Two
A) Power Snatch
Week Sets Reps Weight
1 3 6 75
2 3 5 80
3 3 4 85
4 3 3 90
5 3 6 85
6 3 5 90
7 3 4 95
8 3 3 100
9 3 2 105
B1) Push Press
Week Sets Reps Weight
1 3 8 85
2 3 8 90
3 3 8 95
4 3 8 100
5 3 6 105
6 3 6 110
7 3 6 115
8 3 4 120
9 3 4 125
B2) DB T-Pushups
Week Sets Reps
1 3 5
2 3 6
3 3 7
4 3 8
5 3 8
6 3 9
7 3 10
8 3 11
9 3 12
C1) Leg Raises
Week Sets Reps
1 2 20
2 2 25
3 2 30
4 2 35
5 2 40
6 3 25
7 3 30
8 3 35
9 3 40
C2) Twisting Crunch
Week Sets Reps
1 2 15
2 2 20
3 2 25
4 2 30
5 2 35
6 3 20
7 3 25
8 3 30
9 3 35
Goals of Bodyweight Cricuit:
Burn Fat
Increase Muscular Endurance
Workout 1
A1)Pullups
Week Sets Reps
1 3 4
2 3 5
3 3 6
4 4 5
5 4 6
6 4 7
7 5 5
8 5 6
9 5 7
A2) Pushups
Week Sets Reps
1 3 10
2 3 12
3 3 14
4 3 16
5 3 18
6 3 20
7 4 15
8 4 18
9 4 21
A3) Dips
Week Sets Reps
1 3 7
2 3 10
3 3 13
4 4 10
5 4 12
6 4 14
7 5 10
8 5 12
9 5 14
A4) Squats
Week Sets Reps
1 3 25
2 3 30
3 3 35
4 3 40
5 3 45
6 3 50
7 4 35
8 4 40
9 4 45
Workout 2
A1) Chin-ups
Week Sets Reps
1 3 6
2 3 7
3 3 8
4 3 9
5 4 6
6 4 7
7 4 8
8 4 9
9 4 10
A2) Wide-Grip Pushups
Week Sets Reps
1 3 8
2 3 11
3 3 14
4 3 17
5 3 20
6 4 10
7 4 12
8 4 14
9 4 16
A3) Incline Pushups
Week Sets Reps
1 3 8
2 3 11
3 3 14
4 3 17
5 4 10
6 4 12
7 4 14
8 4 16
9 5 12
A4) Lunges
Week Sets Reps
1 3 15
2 3 18
3 3 21
4 3 24
5 4 12
6 4 15
7 4 18
8 4 21
9 4 24
Goals of Sprinting
Burn Fat
Sprinting
Week Tuesday Wednesday Sunday
1 3 Sprints 2 Sprints 3 Sprints
2 4 Sprints 3 Sprints 4 Sprints
3 5 Sprints 4 Sprints 5 Sprints
4 6 Sprints 5 Sprints 6 Sprints
5 6 Sprints 3 Sprints 5 Sprints
6 7 Sprints 4 Sprints 6 Sprints
7 8 Sprints 5 Sprints 7 Sprints
8 9 Sprints 6 Sprints 8 Sprints
9 10 Sprints 7 Sprints 9 Sprints