300 yards? Been there, done that. I want to get to 320. And I only have 12 weeks. This is my training program. (I was using a split body part routine, but I’m switching to the ‘Built for Show’ workouts, by Nate Green and using a kettlebell conditioning program by Mike Mahler.)
My goal is to get to 200 pounds for the winter phase, and then cut my bodyfat to around 9 and be about 185 after the summer phase, which will be over at the end of march.
My legs are sore as hell from my first work out two days ago, especially my upper thighs. Right now the unilateral stuff is really tough for me. By the way, all my workouts will start with some mobility stuff, and after words I stretch/foam roll.
Winter Phase 1: 1/17
workout B;
Barbell Bentover Row- 4x185, 4x185, 4x185, 10x135
(I felt some pressure on my lower back and reread BFS, and I guess I need to squat back on my hips a little more)
Dumbbell Incline Bench- 4x80, 4x80, 4x80, 4x55
Bentover Barbell Row- 4x185, 6x185, 4x195, 12x135(similar weights this week but much better form)
Dumbell Shoulder Press- 1x65(too heavy), 6x60, 4x60,12x40
Wide Grip Pulldown- 4x200, 6x190, 4x170(lowered for better form), 12x150
Ezbarl Curl- 100x4
Barbell Curl- 70x6, 50x12(Bis lagging so I’m adding these in.)
Plank- 75 secs 60 secs rest. (These are getting a lot easier.)
I’ve only got two more winter phase workouts left and then I’m going to the fall phase for two weeks and then summer phase, which I’ll be using Biotest stuff for.)
Deadlift- 4x275, 4x255, 2x295, 5x225, 4x245, 1x315(A new PR!, I feel my back be used a little too much to get the weight off the floor, but one it was off, I pulled it up pretty easily, if felt great.)
Bulgarian Split Squat- 4x65, 6x50, 4x60, 12x35
Ball Extensions-4x1leg, 4x, 4x, 12x2 leg
So I joined fitday today and I was pretty shocked by the results of todays breakdown, which I thought is a pretty average eating day(with two weight gainer shakes),
Cals- 3,122
Fat- 111.9
Carbs- 310.7
Pro- 210.0
I thought I was eating a lot, but on paper I could eat more. I just don’t know if I could in the real world. I’m going to a fatloss program on monday so I have to get rid of my weight gainer, but keep the same cals, lower my fat about 40 grams, and increase my activity level some more…Well see how close I come to 200 tomorrow.
Planks- 45secs each side, 45 secs rest x2
my shoulders started to hurt in the wrong way so I didn’t do the last set.
Decline Close grip bench- 6x135, 4x175, 12x135
I did these just for fun…
So my final weight was…
198.2
The funny thing is that I was visualizing me getting 198 and not getting all the way to 200 because it was too hard. A good lesson for later. So overall I’m pretty happy, I can honestly say I didn’t just eat a bunch of shit the last few days to hit my goal, but I know my diet’s going to have to get a whole lot better the next 28 days. I’ll post some pictures and measurements tomorrow.
LOL, if you can’t tell, I have naturally small legs, but they have gotten much bigger over the past 4 weeks.
Before that when I was just doing leg day, (Half squats, leg press, leg ext) they didn’t really get any bigger. My love handles and stomach is where i carry all my fat, so now it’s time to get rid of that.
I’m going to do the winter phase 1 weights only 3 days a week, kettlebell workout 2 days a week, and one day for sprints and medicine ball training.
So I just tested my bench 1RM, I got 235, unfortunatly I didn’t have a spotter. This isn’t the massive number we all hope for but when I started my serious training program 8 weeks ago, I maxed out at 155 for 6 reps. According to the calculator, my max should have been like 180. So I increased it 55 pounds in 8 weeks, not bad right?
I’m pretty sure my max DL would be around 350, but I’ve never been coached, and I really don’t feel like getting hurt.
I started warming up for my squat, but the front of my hips was so sore, I could hardly get my legs to parallel.
I tried to stretch my hip flexors for a while but it didn’t get much better, I’m guess the most I could do is about 225. Again I didn’t have a spotter and there was this crazy guy who’s homeless I think cause he stays in the gym for hours and yells at himself in the mirror.
So, that’s not very balanced is it?
Bench- 235
Deadlift- 350
Squat- 225
2/11 I tried to do phase two of summer, but it was too hard, I could hardly use any weight, and it seemed purely like a cardio workout. So I’m just going to do phase 1 without the sprints or intervals on the same day.
I’m going to switch up some of the exercises so they’re different from the ones I was doing in the winter phase…