DOMS

I thought about giving my new journal the title of "Crap", but I think I've already got a thread floating around here with that name...


Okay, the goal of this routine will be to improve both my general strength and, more specifically, my core strength. So what you'll see is a lot of the big compound exercises, core specific exercises, unilateral exercises, and bit of speed.

I'm including some exercises that I've never done before; such as Snatches, Speed Benching, Unilateral Benching, Unilateral Military Press, and the DB Side Lunge. I'm also going to do Pull-ups. I'll replace the Yate's Rows with them as soon as the morons ship my product! Which should be by the 23rd. I'm also including some exercises that I haven't done in a long time; such as Overhead and Jump Squats.


There's one interesting twist on the core days, instead of upping the weights, I'm going to add sets until I get to 5 full sets, then I'll add weight and reset to three sets.


Upper Power

• Bench Press
• Military Press
• T-Bar Row
• Yates Row (replace)

Lower Power

• Front Squat
• Leg Extension
• Romanian Deadlift
• Lying Leg Curl

Upper Core

• Speed Bench
• Unilateral Bench
• Snatch
• Unilateral Military Press

Lower Core

• Overhead Squats
• Jump Squats
• Zercher Good-mornings
• DB Side Lunge

I want to include some plyos at the end of my workouts, but I'm still trying to figure out what I should add. Any recommendations would most welcome. I also want to include dragonflies. I need to pick up some bands so that I can try out Core Statics (thanks Cowpimp!). I want to include regular stretching session to. I have one written out that takes about 20 minutes. Here it is:

Neck Rotation
Shoulder Stretch
Wrist Flex
Finger Press
Standing Quad Stretch
Calf Stretch
Arch Stretch
Butterfly
Seated Torso Twist
Toe Touch
Ankle Rotation
Lateral Chest Opening
Cross Knee Pull
Elongation Stretch

I'm also going to include two sprinting sessions each week


Just as importantly, this time around I have a meal plan. Jodi was very kind and wrote one for me. My goal is to lose 15 pounds of adipose tissue (that sounds better than "fat"). Here is the meal plan:

Meal 1:
3 Whole Eggs
3 Egg Whites
2 oz. Ground Beef
1 C. Spinach
Scramble that all up and it's very yummy!
1 Apple

Meal 2:
2 Scoops Protein
1/2 Cup Oats
2 tsp Flax Oil
1 T. Ground Flax Seeds

Meal 3:
6 oz. Chicken Breast
Romaine, Celery, Peppers, Cucumbers
1 Small Box Raisins or cranberries
1 Tbls Olive Oil
1 Tbls Lemon Juice or Apple Cider Vinegar

OR

6 oz. Chicken Breast
2 Slices Whole Grain Bread (sprouted grain is best)
1 T. Safflower Mayo
Small Side Salad with Olive oil and Lemon Juice or Vinegar

Meal 4: PWO
1.5 Scoops Protein
1/2 C. Nonfat Plain Yogurt
1 Medium Banana
1/4 C. Oats

OR

Non-workout Day
2 Scoops Protein
1 Banana
2 tsp. Flax Oil
1 T. Ground Flax (grind them in a coffee grinder)

Meal 5:
7oz Fish or Beef
6 Fish Oil Capsules
3/4 C. Brown Rice
1 C. Green Beans

Meal 6:
1.5 C. 1% Cottage Cheese (add cinnamon and splenda)
1/2 Scoop Protein Powder (mix it in)
1 oz. Almonds

I'm not going to treat my diet secondary to my lifting.

Keep in mind that my routine isn't set in stone yet. I don't know anyone in person that I can get advice from, so, other than IM, I do weight training in a vacuum. So, if you're so inclined, I'd like your feedback on what you've seen so far and anything that I can do to make my workout better.

fufu

Ooooohhh, your new program looks very fun and interesting. I bet you won't get bored on this one. The back of my mind is always telling me to work towards maximum strength/power lifting...but if I didn't feel tied to that definitley do something like that.

fufu's 1337 Journal

Your diet will set you free.

John69

Lookin Good, Good Luck

DOMS

It's scientifically made for someone with low-grade ADD and OCD.

Double D

That routine looks very interesting. I may copy it soon. Would that be ok? I realy like it!

DOMS

Sure, if you're craz...uhhh...interested enough to try one of my routines, go ahead.

IainDaniel

Meals look pretty good. Only question first meal seems pretty high in fat/sat fats.

Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.

Michael Jordan

DOMS

The meal plan was made by Jodi, so I'm not touching a thing.

DOMS

I'm going to replace the Jump Squats (which I really like), with Pistols.

IainDaniel

LOL. Just thought I would ask Assuming 3 large eggs that is 15 g of fat with 6 of those saturated.

plus the ground beef (I guess it depends on how lean you get)

Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.

Michael Jordan

goob

Nice one Doms. Never one to say or do anything by half measures.

Good luck with this.

Triple Threat

Good luck with the new program. Do you need more pulling on the upper core day?

DOMS

Ultimately, it's okay. My caloric goal is on the lean side, so a few extra cals will be okay.

DOMS

Never. "In for a penny, in for a pound."

Thanks, goob!

DOMS

You're right. Do you have any suggestions? Something unilateral would be good.

Triple Threat

One arm DB rows come to mind.

DOMS

Done.

DOMS

And I'm going to do them without kneeling on the bench. I'm going to do them by simply bracing on the end of the bench with my free hand.

fufu

You could also not use any outside support all together and rest your non working hand on the adjacent thigh.

fufu's 1337 Journal

Your diet will set you free.

DOMS

Done.

Dale Mabry

Plyos go at the beginning, unless you are complexing, then you can do them 2-3 minutes after each strength set as an in-between set exercise.

I would recommend doing them at the beginning, though. Keep volume low, and do upper body plyos on leg day, lower body plyos on upper day.

If sense were common, everyone would have it.

4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

DOMS

Could you recommend some? I read through the sites that gave me in Training, but I'm still unsure of what I should choose. If at all possible, I'd like to do plyos that I can do in workout room (like Jump Downs).

So my workouts will likely be plyos/weights/stretching. Even though it's not a plyo, I'd like to include Dragonflies in the plyo portion of my workout.

Thanks again, Dale!

Dale Mabry

Jumps to box, 1 leg hops, and depth drops would be a good start for legs

Drop push-up, semi-kneeling side toss, and overhead bounce pass are good upper body ones. Just work on landings and deceleration at first, then worry about explosive strength.

Drop push-up


Start kneeling and work towards standing.

Side Toss-


I would stand sideways to the wall, though, and possibly do it in a semi-kneeling manner (Lunge facing sideways with leg closest to wall up and the other one kneeling on ground).

Overhead bounce-



Drive the ball about 3-4 feet in front of you, directly into the floor. Have it rebound off a wall and repeat.

If sense were common, everyone would have it.

4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

calalily1972

Seeing there is no much sat fat in the rest of his diet, that 6 grams is nothing. The ground beef will only be 2G of fat for the amount he is using. So it's not that much at all and the rest of the fats throughout the day will make up for it. Besides, sat fat in the AM is good for elevating cortisol levels.

IainDaniel

Ok thanks once went through the fat sources I saw at most it added up to 20 grams. So like you said nothing alarming.

I assume that is a typo.

Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.

Michael Jordan

calalily1972

Yeah, I meant leveling cortisol levels

dg806

I think you will get too much deltoid in that way??

1-Andro Rx Pro-hormone

DOMS

I think that as long as I keep my back close to parallel, that I should hit the back pretty good.

DOMS

Thanks Dale. I'll start reading up on those plyos.

DOMS

Nearly finalized routine:


Upper Power

• Bench Press
• Military Press
• T-Bar Row
• Yates Row (replace)

Lower Power

• Front Squat
• Leg Extension
• Romanian Deadlift
• Lying Leg Curl

Upper Core

• Speed Bench
• Unilateral Bench
• Snatch
• Unsupported DB Rows
  

Lower Core

• Overhead Squats
• Pistols
• Zercher Good-mornings
• DB Side Lunge

I've decided to start with two plyos before each Core day. I'll start with 3 sets of 10. I don't have a medicine ball yet, so they're a no go (Hey, I have a budget).

My plyos are:

Upper: Clap Push Up, Dragonflies (no link and not a plyo)
Lower: Double Knee Jump, Side Box Jumps

On the strength days, I'll do about 20 minutes of static stretching afterward.


So, my weekly routine will be this:

Day 1: Upper Power, stretching
Day 2: Lower Power, Stretching
Day 3: Sprinting, Stretching
Day 4: Plyos, Upper Core
Day 5: Plyos, Lower Core
Day 6: Stretching or Yoga
Day 7: Sprinting, Stretching

Yeah, I know it looks like a shitload, but it's not really. Plus, I like pain and I don't know any better.

Why would I title this journal "Superhero-Like Even!", if I was going to do something simple and easy? That's why I gave it that title, it'll take a super-human (or, at least, a super-me) effort to do it.

And it's like goob said, I don't do anything half-way.