Decided to change up things quite a bit this time around here in my journal. I am going to continue doing the same program, SF's version of Westside basically. And the program honestly isn't going to change all that much at all. Here is the most updated version of what I am doing:
What is going to change radically is my diet. I am going to be doing a somewhat modified version of NHE, to drop some flab. I honestly have just been letting my bodyfat get somewhat out of control lately. Even though I am training for strength there is no reason why I cannot be strong and lean, at the same time.Lower Body 1 (deadlift)
Deads/GoodAMs (sometimes we'll do speed work): to a 1RM (always mix it up)
Compound Assist: high/low (pick any leg lift you like. leg press, SLDL, etc)
Legs: 4 sets of 6 (prefer hamstrings here, hypers maybe?)
Back: 5 sets of 5 (rowing or chinning, etc)
Biceps: whatever you want
Upper Body 1
Flat Bench (or variation): sets of 3 to a 3RM
Variety Pressing (JM's, CG Decline, Dips, etc): high/low like you do now
Triceps: 2-3 sets of 4-8 (skulls, etc)
Shoulders: 4 sets of 6 (heavy like a db press or uprights) (waves, this will change often)
Shoulders: 2 sets of 12 (side laterals or front raise)
Lower Body 2 (squat)
Squats/Good AMs (sometimes we'll do speed work): to a 1RM (always mixing it up)
Compound Assist: high/low (SLDL, Good AMs, etc)
Heavy Legs (something suspended, or even negatives): 6 sets of 4 (hypers, suspended AMs, etc)
Hamstrings: 4 sets of 6 reps
Heavy Back: 3-6 sets of 4-6 reps (rowing)
Heavy Back: 3 sets of 8 (chins, whatever)
Biceps: anything you want
Upper Body 2
Close-grip Bench (or variation, treated as a warmup): sets of 5 to a 5RM
Rack Lockouts: to a 1RM (vary the lockout, 4", 6", etc)
Triceps: 8 sets of 4-6 (skulls, oh db press, etc and go HEAVY)
Triceps: 4 sets of 6 (pushdowns, dips, etc)
Shoulders: 4 sets of 6 (side laterals or front raises)
NHE, to those of you who are unfamiliar, stands for a book called "Natural Horomonal Enhancement" by Rob Faigin. The book IMO is absolutely wonderful. The diet in a nutshell is basically Atkin's style all of the time, and then roughy every 3rd or 4th day I will have a refeed. On a refeed day basically the day is normal for the most part and then at night I will refeed on low-fat, high-carb foods for 3-4 hours. It's basically a chance to pig out on carbs without eating a lot of fat at all. Usually its a lot of fun, to be completely honest.
I wanted to add the NHE website to those of you who would like more info:
My strength I am hoping will still progress, especially since with the M1T, and since I am also taking SAN's V-12. Another thing that I want to add is that even though I may not be taking in carbs, I will still be keeping my calories high, that's for sure. Going to be eating a lot of fats and proteins.
Feel free to post comments, questions, suggestions, etc.
---Added a starting pic. I weighed 228.5 lbs. today.