I went through “How to Design a Damn Good Program, Part 1 and part 2”. I came out with something resembling a pretty good program.
Background info is necessary: 3rd year at O(hio)SU, have a lot of free time, very devoted to the lifestyle. Fucked around my freshman year, just wanted a 6 pack. Second year got serious and found CW’s stuff, progressed fairly rapidly in all areas doing TBT, TTT, Art of Waterbury, etc. Went from 140lb @ 5’7 to 165lb, 25 lb increase, mostly lean body mass over about a 1.25yr period, leaned out a bit because I had to take some time off from lifting and eating a lot from weird problems with my body(manageable). So I played some more soccer.
I have a partially torn ligament in my right wrist, which first affected my lifting, but I have surpassed all expectations of the doctors(cleveland clinic, good doc’s)… they say it is something like less than 5% that can avoid surgery, and I have not only avoided it, I have improved. I have worked on my Wrist/grip strength through heavy DL’s, other forearm exercises…
Other nagging stuff, like an ankle that needs to be dynamically stretched prior to squats, now I do both ankles. A weird pain was a feeling of all my joints on fire from my shoulder, to elbow to my wrists/hands a bit, I took a month off over summer and I feel better now.
Few more things more thing… i work with rubber bands a couple days a week for rotators/back, etc. i foam roll, and play soccer few times a month on avg. sometimes more, sometimes less.
Heres the workout.
Day1. Chest & back
A1. Decline bench
rest 45s
A2. BB bent-over row
DB incline bench - 90s
Cable Flies - 90s
Rope to neck - 90s
Machine/Cable seated row - 90s
Trap exercise - 90s
Day2: recovery
Day3: Biceps & triceps
A1. Standing Barbell curl
45s
A2. Triceps Dips
B1. Reverse DB curl
45s
B2. Decline bb triceps extension (or flat, if spotter is needed too often)
C1. Cable curl
45s
C2. overhead DB triceps extension
Day4: Quads & Hamstrings/glutes
Front or back Squat
Walking Lunges
Step up or leg ext.
Romanian DL or Sumo
Good morning variations(or ghetto version of glute-ham raises)
Leg curl (or pull through?)
Day5: Recovery
Day6: Anterior and lateral delts/Rear delts
Military Press-standing
Arnold press or seated DB press
Leaning lateral raise (or front raise)
External shoulder rotation
Day7: Recovery
On 1-2 of the recovery days i plan on adding in some medium cardio (jog for 20 mins) and some good stretching. I also want to add in some grip/forearm work… not sure where though.
Rest Times:
60-90 seconds CNS recov. 40-60% Metabolic recov. 75-90%
Good compromise between metabolic accumulation and sufficient recovery to perform heavier work
Muscle gain (hypertrophy zone)
Rep Zones:
Functional hypertrophy zone (6-8 reps): 90-120 seconds*
Hypertrophy zone I (9-10 reps): 60-90 seconds*
Hypertrophy zone II (11-12 reps): 45-60 seconds*
NOTE*** If alternating, Use 45 seconds between each exercise. If not, stick to this.
I plan on sticking to these parameters, switching them up after each month, going from say… 6 reps one month for an exercise to 10 the next month.
Active Recovery:
Some physical that isn’t stressing the body too much, a walk, some cardio, stretching, sports(lol?)
Foam Rolling.
I Took pictures today: Nov 17th, so you could see if i need to adjust my workout to focus on weaknesses. I wanted to do this program since CW’s stuff left me with little chest, and traps. Probably my fault lol… but the complex movements just didn’t hit them good enough. I want to switch it up and go on a plan with more exercises and less sets. Switch it up.
Deadlift: 355
Squat: I did 225 for 6 reps
Bench: 215 for 8x3
Cable row to chest, strict form: 182lb 6x5
Supps: Flameout, BCAA’s, Surge, Metabolic Drive Complete, creatine(Not consistently), Metabolic Drive bars.
Thank you,
Shane M.