Monthly Archives: August 2012

Training routine

I will be following Layne Norton’s PHAT routine but without training legs twice a week as my legs grow quite well by training them once a week.

As cardio I will be Swimming 2 days a week and Running 1 day a week.

I will gradually introduce cardio. My first two weeks will be cardio free, next two weeks will be steady cardio days for 30 minutes and then for the next 3 to 4 weeks I will be doing High Intensity Interval Training (HIIT) with both swimming and running doing about 10 sprints per session.

 

TRAINING ROUTINE

Monday
Swimming

Tuesday
Back, Shoulders, Abs (High Volume)

Wednesday
Swimming

Thursday
Chest, Triceps, Biceps (High Volume)

Friday
Abs, Running

Saturday
Chest, Back, Shoulders (Low Volume)

Sunday
Lower Body

Chest High Volume
Incline Dumbbell Bench Press – 2 working sets: one normal, one RP (same weight) (8-10 reps, 20 reps)
Flat Dumbbell Bench Press – 2 working sets: normal (8-12 reps)
Dip Machine – 2 working sets: normal (12-15 reps)

Back High Volume
Deadlift – 2 working sets: normal (4-6 reps)
Dumbbell Row – 2 working sets: normal (8-12 reps)
Cable Row – 2 working sets: one normal, one RP (8-12 reps, 20 reps)
Wide Pulldown – 2 working sets (12-15 reps)

Shoulder High Volume
Dumbbell Shoulder Press – 2 working sets: normal (8-12 reps)
Lateral Raise – 3 working sets (12-15 reps)
Shurgs – 3 working sets (12-15 reps)

Biceps and Triceps
Dumbbell Preacher Curl – 2 working sets: normal (10-12 reps)
Cable Curl – 2 working sets: normal (10-12 reps)
Overhead Triceps Extension: 2 working sets: 2 normal for left, one normal one RP for right (10-12 reps, 25 reps)
Triceps Pushdown – 2 working sets: normal (10-12 reps)

Chest, Back, Shoulders Low Volume
Flat Bench Press: 6 sets, 2-4 reps
Bent Over Row: 6 sets, 2-4 reps
Military Press: 6 sets, 2-4 reps

Lower Body
Squat: 3 working sets: normal (6-8 reps)
Leg Press: 3 working sets: 2 normal, one RP (10-12 reps, 15-20 reps)
Leg Curl: 3 working sets: 2 normal, one RP (10-12 reps)
Romanian Deadlift: 3 working sets: normal (8-10 reps)
Leg Press Calf Push: 2 working sets: normal (15+ reps)
Seated Calf Raise: 2 working sets: one normal, one RP (15+ reps)

Abs
Leg Raise
Cable Crunch
Side Raise

 

 

What does RP mean? It stands for Rest-Pause which basically means: you do your first set to failure, breathe for about 10-15 times, do another set to failure with the same weight, breathe again for about 10-15 times and then do a final set to failure with the same weight.

 

When I will start bulking I will only be swimming.

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Back

After trying to recover from my hip and knee injury (hip is still sore unfortunately) for over 6 months, I will be starting to log my training and nutrition again in a week or so after I come back from Romania.
I am trying to be consistent for at least one year. I will also be posting my before pictures soon and will update them every 2-3 months so I can see the progress.

 

I will mostly be eating the “bro” way while I cut (I need to lose about 3-5 kg of fat) before I go on a long and slow bulk with eating around 300 calories over my maintenance and as my body weight will increase, my maintenance will also increase meaning I will eat more and more calories.
While bulking I will be eating 80, 90% of the time also like a “bro”.

What does “like a bro” mean? It’s how classic bodybuilders eat, as in eating most of the carbs from oats, sweet potatoes and brown rice. Unfortunately it is hard to eat like this and get all the calories needed while bulking so I will be adding ice cream and other calorie dense foods.

 

I will be eating around 1g per pound of bodyweight while cutting and a bit over 1g while bulking.

 

My goal is to get around 10-11% body fat and gain 5 kg of muscle in one year.