I started a program that lets me train my upper body twice a week, my legs twice a week, and cardio 2-3 times a week, depending on time and energy. Like most adults, I have to balance my training, work, family, and studying (for the ace test of all things)...kinda like a time juggling circus sometimes!
So, taking all the knowledge I have, here's what I came up with:
First off, I take V2 on my training days 30 minutes before working out, even though a 200mg caffeine pill seems to work better, ugh...and blend a nice protein shake with whey, milk, and strawberries soon afterwards.
My goals are to add some quality muscle mass, lose the fat (summer...aaarrghhh!), get some good cardio in...but work the whole upper body in one training session, as it's too easy to miss a day here and there.....here we go........
upper body--lighter day
10-15 reps...no less than 10
larger muscles get 3 sets, smaller ones get 2 sets
incline press
dumbell flyes
lat pulldown
bent over barbell rows
lateral raises
upright row
dumbell curl
preacher curl
tripcep pushdowns
dips or kickbacks
sometimes substitute with close grip pulldowns, concentration curls, front dumbell raises, etc...to keep interesting
upper body--heavy day
6-8 reps...no more than 8
all muscle groups get 4-5 sets, w/warmup set
1.)cardio
2.)heavy
etc, etc..cycle continues this way
a cardio may be missed and cycle gets rearranged, but we all know how this goes, don't we?
ANY help or criticism would be greatly appreciated,
thanks, and good safe training everyone!
Thanks, Brian
Posted by: Vieope
Donīt do cardio.
Do you use caffeine for what? Increase metabolism or alertness?
Donīt take your protein with milk. It will slow down the whey.
Increase the number of sets and decrease the number of repetitions.
Donīt have a lighter day.
IMO
Posted by: Briguy
I use caffeine for the usual pick me up..always has helped before working out. I also think that leaving out milk is a good idea. Thanks for your advice.
Posted by: Vieope
There is a article saying that smaller doses of caffeine is better to keep you alert for a longer time. I take 50 mg every 30 min for 2 hours.
