I lift in the mornings. All of my best workouts have been in the morning. My wife and kids want to go in the afternoon, and they need me to help show them the lifts (they are new to freeweights).
My wife is doing JB’s MA program to lose fat and get stronger, my 15yo son is trying to get bigger for the ladies (yeah baby) and my 12yo daughter is trying to get stronger for gymnastics.
They are working with real weights now, and real lifts: cleans, squats, overhead squats, bench, rows, etc. I’m having a lot of fun helping them get started and gain the confidence necessary to turn this into a real lifestyle. But it is putting me in the gym twice a day. I’ve got to make the best of it.
Since I am lifting with the rest of my family in the afternoons, I have split my workout into a 3 day split, twice a day. Lifting M/W/F and cardio sprints T/Th/S with Sunday off. My cals are down to about 3000/day with with an overall goal of fat loss and increased GPP.
Monday, AM:
Oly squats - 3x5
Overhead squats - 4x3
Goodmornings - 3x5
Stairs - 3 flights
Ham curls - 3x8
Standing calves - 20, 20, 15, 15
Monday, PM:
Front squats - 3x3
Sumo SLDL - 5x5
Plate drags - 10/leg
seated calves - 3x12
Wednesday, AM:
Bench - 3x6
Bent flyes - 4x8
Bradford press - 3x6
Incline DB press - 3x8
Shoulder flyes - Run Rack
CG bench press - 3x8
Wednesday, PM:
Incline bench - 3x6
DB push press - 5x5
DB bench - 4x6
Front raises - 3x8
Face pulls - 4x12
Pushdowns - 4x8-12
Friday, AM:
Rack pulls - 5x3
Close grip pulldowns - 4x8
DB rows - 3x8
CG corner rows - 4x8
BB curls - 3x8
Friday, PM:
Cleans - 5x3
Wide grip pulldowns - 4x6
BB rows - 4x6
BB Shrugs - 4x8
Hammer curls - 4x8
I’ve already done most of these this week, and the first session should be enough to make me sore. The second session actually helps prevent DOMS, and I have been less sore this week than in the past. The sprints will be in the afternoon, and will be 10-20 minutes of HIIT on a machine.
I would run, but then my knees would kill me and I couldn’t squat. We have to make these decisions sometimes.
I can add sprints on M/W/F if I need to to increase the rate of fat loss. I’d rather do that than lower cals more, but we’ll see.
I’m sleeping great, not very sore at all (just a little stiff), and I’m eating well with a good macro breakdown. This is a lot more volume than I am used to, but the intensity is going to be down quite a bit as the program goes on. After the 8 weeks, I can adapt it to a higher intensity program for mass gain.
I log in the BOI thread and sometimes in my blog here as well. So after all that, any comments or ideas would be welcome.
-folly