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- Thread starter danzik17
- Start date
Thanks.
For my next routine, I think I'm going to stick with one high volume and one low volume day per week with the same upper/lower split, but change up some of the exercises and rep ranges.
I think a lot of my progress can be attributed to those heavy days - they kind of forced me to find the limits of what I could do, and they were a lot higher than what I had anticipated.
I'll refine this over the next couple days but I'm thinking something along the lines of 7x4 for volume, 4x3 for weight. Thought process there being that for each day, I'm slightly increasing the overall number of repetitions in each exercise.
Preliminary exercise selection: Dips, Towel Pullups/Muscle Ups, Squats (to be replaced by front squats if I can get my mobility up), DB Bench, Lunges, RDLs, Bent Over BB rows, Hyperextensions
For my next routine, I think I'm going to stick with one high volume and one low volume day per week with the same upper/lower split, but change up some of the exercises and rep ranges.
I think a lot of my progress can be attributed to those heavy days - they kind of forced me to find the limits of what I could do, and they were a lot higher than what I had anticipated.
I'll refine this over the next couple days but I'm thinking something along the lines of 7x4 for volume, 4x3 for weight. Thought process there being that for each day, I'm slightly increasing the overall number of repetitions in each exercise.
Preliminary exercise selection: Dips, Towel Pullups/Muscle Ups, Squats (to be replaced by front squats if I can get my mobility up), DB Bench, Lunges, RDLs, Bent Over BB rows, Hyperextensions
7/28/08 - Deload Upper Pull/Lower Push
Squats: 5x5 165lbs
Pullups: 5x5 BW
Leg Press: 5x5 415lbs
T-Bars: 5x5 135lbs
All in all an easy as hell day, barely worked up a sweat. The funny thing is, this deload is almost exactly what I was lifting when I started doing the Texas Body Method - guess it worked a lot of wonders in like 8 weeks.
Squats: 5x5 165lbs
Pullups: 5x5 BW
Leg Press: 5x5 415lbs
T-Bars: 5x5 135lbs
All in all an easy as hell day, barely worked up a sweat. The funny thing is, this deload is almost exactly what I was lifting when I started doing the Texas Body Method - guess it worked a lot of wonders in like 8 weeks.
7/30/08 - Hill Repeats
3 minutes @ 2% incline
4 minutes @ 3% incline
1 minutes @ 2% incline
4 minutes @ 4% incline
1 minutes @ 2% incline
4 minutes @ 5% incline
1 minutes @ 2% incline
4 minutes @ 6% incline
1 minutes @ 2% incline
4 minutes @ 7% incline
1 minutes @ 2% incline
4 minutes @ 8% incline
1 minutes @ 2% incline
4 minutes @ 9% incline
1 minutes @ 2% incline
4 minutes @ 10% incline
1 minutes @ 2% incline
4 minutes @ 11% incline
Same as last time I ran and jogged for a minimum of about a minute on each interval. My calves/shins were killing me almost the entire way though, probably the first time I didn't run out of breath before that happened for the majority of the intervals. Any suggestions on how to tackle that? Just something else to work on in the future.
3 minutes @ 2% incline
4 minutes @ 3% incline
1 minutes @ 2% incline
4 minutes @ 4% incline
1 minutes @ 2% incline
4 minutes @ 5% incline
1 minutes @ 2% incline
4 minutes @ 6% incline
1 minutes @ 2% incline
4 minutes @ 7% incline
1 minutes @ 2% incline
4 minutes @ 8% incline
1 minutes @ 2% incline
4 minutes @ 9% incline
1 minutes @ 2% incline
4 minutes @ 10% incline
1 minutes @ 2% incline
4 minutes @ 11% incline
Same as last time I ran and jogged for a minimum of about a minute on each interval. My calves/shins were killing me almost the entire way though, probably the first time I didn't run out of breath before that happened for the majority of the intervals. Any suggestions on how to tackle that? Just something else to work on in the future.
8/6/08 - Hill Repeats
3 minutes @ 2% incline
4 minutes @ 3% incline
1 minutes @ 2% incline
4 minutes @ 4% incline
1 minutes @ 2% incline
4 minutes @ 5% incline
1 minutes @ 2% incline
4 minutes @ 6% incline
1 minutes @ 2% incline
4 minutes @ 7% incline
1 minutes @ 2% incline
4 minutes @ 8% incline
1 minutes @ 2% incline
4 minutes @ 9% incline
1 minutes @ 2% incline
4 minutes @ 10% incline
1 minutes @ 2% incline
Bit of an abbreviated workout, I didn't hit the 11% incline because at the end of 10% I felt like I was going to puke, if I did 11% I would have. Probably the effects of still not being on my normal eating schedule in addition to taking almost 1.5 weeks off (brother's wedding last weekend so my diet was out of the window for two days)
I don't think I want to dive right into a heavy lifting day on Friday after the break so I'll probably think up something to keep me occupied on Friday and then start a new cycle of Texas Method next Monday.
3 minutes @ 2% incline
4 minutes @ 3% incline
1 minutes @ 2% incline
4 minutes @ 4% incline
1 minutes @ 2% incline
4 minutes @ 5% incline
1 minutes @ 2% incline
4 minutes @ 6% incline
1 minutes @ 2% incline
4 minutes @ 7% incline
1 minutes @ 2% incline
4 minutes @ 8% incline
1 minutes @ 2% incline
4 minutes @ 9% incline
1 minutes @ 2% incline
4 minutes @ 10% incline
1 minutes @ 2% incline
Bit of an abbreviated workout, I didn't hit the 11% incline because at the end of 10% I felt like I was going to puke, if I did 11% I would have. Probably the effects of still not being on my normal eating schedule in addition to taking almost 1.5 weeks off (brother's wedding last weekend so my diet was out of the window for two days)
I don't think I want to dive right into a heavy lifting day on Friday after the break so I'll probably think up something to keep me occupied on Friday and then start a new cycle of Texas Method next Monday.
08/11/08 - High Intensity / High Volume
Squats: 185lbs 5x5
Pullups: 5x6 BW
Walking Lunges: 40lb DBs 5x5
I then promptly collapsed (literally) against a bench - my legs had enough at that point and gave me the finger. Recovery in my legs seems to be slower than the rest of my body, but maybe that's because I work them harder.
Fridays workout will probably be something like 3x5 with the exercises. Other goals this week are to go pick up a weight belt and some towels for pullups.
Squats: 185lbs 5x5
Pullups: 5x6 BW
Walking Lunges: 40lb DBs 5x5
I then promptly collapsed (literally) against a bench - my legs had enough at that point and gave me the finger. Recovery in my legs seems to be slower than the rest of my body, but maybe that's because I work them harder.
Fridays workout will probably be something like 3x5 with the exercises. Other goals this week are to go pick up a weight belt and some towels for pullups.
I think legs can take a lot more punishment than most people give them credit for, its just most people are scared to do that since legs are a fucking tough bitch to train.
Awesome workouts though, you obviously dont have that problem, lol!
Awesome workouts though, you obviously dont have that problem, lol!
8/15/08 - Low Volume / High Intensity
Squats: 185lbs 3x1, 205lbs 3x3, 215lbs 3x1
Towel Pullups: ONE. (That's right. You read it correctly. ONE. Goddamn.)
Pullups: BW 5x3
One Arm DB Rows: 80lbs 3x2
Lunges: 55lb DBs 3x5
Holy shit I did not know that towel pullups were so goddamn hard. I could not even hold onto the towels at all. Holy shit. I'm going to have to work on this.
Pretty cool that I'm still able to do 215lb squats even though my legs hurt so goddamn much. Graduating two 2 plates within the next month hopefully
Squats: 185lbs 3x1, 205lbs 3x3, 215lbs 3x1
Towel Pullups: ONE. (That's right. You read it correctly. ONE. Goddamn.)
Pullups: BW 5x3
One Arm DB Rows: 80lbs 3x2
Lunges: 55lb DBs 3x5
Holy shit I did not know that towel pullups were so goddamn hard. I could not even hold onto the towels at all. Holy shit. I'm going to have to work on this.
Pretty cool that I'm still able to do 215lb squats even though my legs hurt so goddamn much. Graduating two 2 plates within the next month hopefully
08/18/08 - High Volume / High Intensity
RDLs: 185lbs 5x1, 195lbs 5x1, 205lbs 5x1,215lbs 5x2
Dips: BW + 40lbs 5x2, BW + 50lbs 5x2, BW + 55lbs 5x1
Hyperextensions: BW + 55lbs 5x1, BW + 60lbs 5x4
DB Bench Press: 60lbs 5x1, 65lbs 5x4
Planks: 1x each side for 45s
Reverse Superman? (Dunno): Something like 30s, didn't keep track.
RDLs: 185lbs 5x1, 195lbs 5x1, 205lbs 5x1,215lbs 5x2
Dips: BW + 40lbs 5x2, BW + 50lbs 5x2, BW + 55lbs 5x1
Hyperextensions: BW + 55lbs 5x1, BW + 60lbs 5x4
DB Bench Press: 60lbs 5x1, 65lbs 5x4
Planks: 1x each side for 45s
Reverse Superman? (Dunno): Something like 30s, didn't keep track.
08/22/08 - Low Volume / High Intensity
RDLs: 205lbs 3x2, 215lbs 3x1, 220lbs 3x1, 225lbs 5x1
Dips: 55lbs 3x2, 60lbs 3x3
Hyperextensions: BW + 60lbs 5x2, BW + 70lbs 5x3
DB Bench Press: 70lbs 3x3, 75lbs 3x2
All in all a great freaking workout. I was so pumped for moving to two plates on the RDLs that I wasn't even tired, I felt like I could do another 5 reps. Every other lift moved up again this week as well.
I can't wait to start my bulk if this is the kind of progress I'm making on a cut/maintain.
RDLs: 205lbs 3x2, 215lbs 3x1, 220lbs 3x1, 225lbs 5x1
Dips: 55lbs 3x2, 60lbs 3x3
Hyperextensions: BW + 60lbs 5x2, BW + 70lbs 5x3
DB Bench Press: 70lbs 3x3, 75lbs 3x2
All in all a great freaking workout. I was so pumped for moving to two plates on the RDLs that I wasn't even tired, I felt like I could do another 5 reps. Every other lift moved up again this week as well.
I can't wait to start my bulk if this is the kind of progress I'm making on a cut/maintain.
08/25/08 - High Volume / Oh my god intensity.
Squats: 195lbs 5x2, 210lbs 5x3
Rolled Shirt Pullups: BW 5x4, 4x1
Walking Lunges: 45lb DBs 5x5 each leg
One Arm DB Rows: 80lbs 5x4
Oh my god. Just oh my god. I was falling over after those squats, and I still had freaking lunges to do. After two sets of lunges I started falling over after each set, it was horrible, felt like vomiting. I want more
The only way I got through that was by doing some serious psyching up before every set.
Rolled up shirt pullups are my pussy form of towel pullups. My grip isn't strong enough for the thickness of the towels that I have, so I'll start with tshirts for a month or two and progress on to towels.
Squats: 195lbs 5x2, 210lbs 5x3
Rolled Shirt Pullups: BW 5x4, 4x1
Walking Lunges: 45lb DBs 5x5 each leg
One Arm DB Rows: 80lbs 5x4
Oh my god. Just oh my god. I was falling over after those squats, and I still had freaking lunges to do. After two sets of lunges I started falling over after each set, it was horrible, felt like vomiting. I want more
The only way I got through that was by doing some serious psyching up before every set.Rolled up shirt pullups are my pussy form of towel pullups. My grip isn't strong enough for the thickness of the towels that I have, so I'll start with tshirts for a month or two and progress on to towels.
08/31/08 - Low Volume / High Intensity
Squats: 205lbs 3x1, 215lbs 3x1, 225lbs 3x3
Pullups: BW 7x5
Walking Lunges: 55lb DBs 3x5 each leg
One Arm DB Rows: 85lbs 3x5
Accomplished what I went there to do - graduated to two plates on the squats.
Squats: 205lbs 3x1, 215lbs 3x1, 225lbs 3x3
Pullups: BW 7x5
Walking Lunges: 55lb DBs 3x5 each leg
One Arm DB Rows: 85lbs 3x5
Accomplished what I went there to do - graduated to two plates on the squats.
08/31/08 - Rock Climbing
I did not know this could be so physically draining. I'm struggling to not pass out right now, my grip is shot completely. Initially I thought that this should be easy, I can do a lot of pullups and dips and whatnot, but oh god how wrong I was.
I did not know this could be so physically draining. I'm struggling to not pass out right now, my grip is shot completely. Initially I thought that this should be easy, I can do a lot of pullups and dips and whatnot, but oh god how wrong I was.
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Congrats on breaking 200 on the squats. Knew you could do it if you just pushed a bit harder.
I should really add some sort of insult here but I'll let someone else take the honour........
Update!!!!!!!
I should really add some sort of insult here but I'll let someone else take the honour........
Update!!!!!!!
Not a lot to update. I did hit 225 on both big lifts, but I peaked out and almost hurt myself doing 225lb squats when I knew I shouldn't have.
Right now I'm just trying to motivate myself to get shit going again (not that it ever stopped). At the suggestion of Vanessa I'm going to try dropping calories to 1900 or so/day for a couple of weeks to see how my body reacts to it - any progress would be welcome at this point. Once a week, probably Fridays, I'll do a higher calorie day probably more towards 2400-2500 cals.
I also think I'm going to cycle off of the Texas Method for a little while and focus purely on heavy lifts for this cut.
Right now I'm just trying to motivate myself to get shit going again (not that it ever stopped). At the suggestion of Vanessa I'm going to try dropping calories to 1900 or so/day for a couple of weeks to see how my body reacts to it - any progress would be welcome at this point. Once a week, probably Fridays, I'll do a higher calorie day probably more towards 2400-2500 cals.
I also think I'm going to cycle off of the Texas Method for a little while and focus purely on heavy lifts for this cut.
Sounds like a plan. Texas is gr8, a lot of members here have done awesome with it.
Workouts have been rather uninspired ever since I hurt my hamstring doing RDLs. It's just not the same without having brutal leg work, I just am not wiped out after working out like I used to be. It also has affected other lifts - until recently, I couldn't do weighted dips/pullups because I didn't want to put the weight on my leg. As a result, I'm doing only dips + 30lbs right now and struggling even with that. It sucks 
Anyway, enough bitching. Since I can't focus on hardcore training except for some upper body stuff, I'm going to refocus on my diet. Here's what I'm thinking, comment at will.
The reasoning behind it is simple enough. I feel that I cut better back in college when I was running a larger deficit, usually around 1900 calories. I'm also using Built's method of high protein and high fat with minimal carbs as she is completely right about them providing satiety. Carbs are only incorporated right before and after a workout.
Rest Days
Work Days
Anyway, enough bitching. Since I can't focus on hardcore training except for some upper body stuff, I'm going to refocus on my diet. Here's what I'm thinking, comment at will.
The reasoning behind it is simple enough. I feel that I cut better back in college when I was running a larger deficit, usually around 1900 calories. I'm also using Built's method of high protein and high fat with minimal carbs as she is completely right about them providing satiety. Carbs are only incorporated right before and after a workout.
Rest Days
Work Days
