Scarface30

so I lately I was becoming bored in the gym. nothing to do with low energy, just plain bored. so I looked back and realized I was using the same template (horizontal/lower/vertical) for 5 months! I was changing the movements up, but always keeping the same template. I find it is a really good template for anyone who has never tried it...but I needed something different...

I decided (with some guidance from P-funk in that I am using a template much like his own) to throw in strength and also metabolic work (supersets) in one workout, strength being at the beginning, with a rep range of around 6 sets of 4 reps, the supersets I have no come to a conclusion as to what the range will be, but I am working on that too.

Upper A
1a)Bench Press 6x4

2a)Military Press
2b)Dips

3a)Incline BB press
3b)pushups

4a)cable chops
4b)bent press

Lower A
1a)squats 6x4

2a)lunges
2b)1-legged RDL

3a)calf raises
3b)planks

Upper B
1a) weighted pullups 6x4

2a)supine rows
2b)WG lat pulldowns

3a)t-bar rows
3b)stiff arm pulldowns

4a)DB curls
4b)incline DB shrugs

Lower B
1a) deadlifts 6x4

2a)good mornings
2b)leg press

3a)static holds
3b)burpies???? MAYBE
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I have it set up the best way for me to switch from station to station, so that's why things might not seem to "mesh" - because in the gym I go to, if someone isn't using something for 30 seconds, it's up for grabs.

I don't have any sort of periodization yet, but I am thinking just the regular 3x8-10 for the supersets. I will do that for a 3 or 4 weeks, and then switch it up, and instead of going heavy on the deads and bench and those things, I am going to go light and doing something like 2x20, but then in turn, go heavy with my supersets. as for the RIs, I'm thinking starting around 60 seconds, and then lowering them by 5-10 seconds a week..MAYBE

I am also considering doing heavy BB rows instead of pullups to give me the balanced pulling for the bench.

Warning: Seismic Testing Zone

Looks like the records will have to wait...