- Joined
- Aug 28, 2003
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- 3,388
- Reaction score
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- Age
- 45
Change in plans.
Going to ditch the 5x5 because of a change of plans as far as my plans to compete next year. Im making a long term plan here, so after talking with my brother, were gonna go DC again.
First time back into DC again after a 2 month pure power phase.
Higher rep ranges were a little tough, numbers a little down, but nothing to be overly concerned about.
I will also be getting down to about 10 percent bodyfat by April. So I am reducing my carb intake, keeping my protein and fat consumption high.
Protein 300-400 grams per day (Depending on training day or not)
Carbs- 200-225 daily. 100 of these coming post workout or at breakfast.
Fats 120-150 daily.
about 1000 fat calories
800-1000 or so carb calorie and 1200-1600 protein cals
Grand total around 3500 calories per day. Carb cutoff is at 7:30.
30 minutes cardio on off days for a moderately intense session.
Im also concentrating on hitting the 11-15 rep range on ALL exercises save a few like deadlifts and squats.
So my weights may be lighter, but this will be easier on my joints and allow me to re-build my tolerance to moderate reps.
Fridays Workout
Incline Smith Press 250 x 8 rp x 3 rp x 2
Hammer Overhead Press 325 x 6 rp x 3
Lying Tricep Extentions with Cambered Bar (55 on both sides) x 8 rp x 3 rp x 1
Pulldowns (300lbs) x 6 rp x 2 rp x 2 (felt very heavy)
T/Bar Rows 6plates x 8 2nd set x 5
Going to ditch the 5x5 because of a change of plans as far as my plans to compete next year. Im making a long term plan here, so after talking with my brother, were gonna go DC again.
First time back into DC again after a 2 month pure power phase.
Higher rep ranges were a little tough, numbers a little down, but nothing to be overly concerned about.
I will also be getting down to about 10 percent bodyfat by April. So I am reducing my carb intake, keeping my protein and fat consumption high.
Protein 300-400 grams per day (Depending on training day or not)
Carbs- 200-225 daily. 100 of these coming post workout or at breakfast.
Fats 120-150 daily.
about 1000 fat calories
800-1000 or so carb calorie and 1200-1600 protein cals
Grand total around 3500 calories per day. Carb cutoff is at 7:30.
30 minutes cardio on off days for a moderately intense session.
Im also concentrating on hitting the 11-15 rep range on ALL exercises save a few like deadlifts and squats.
So my weights may be lighter, but this will be easier on my joints and allow me to re-build my tolerance to moderate reps.
Fridays Workout
Incline Smith Press 250 x 8 rp x 3 rp x 2
Hammer Overhead Press 325 x 6 rp x 3
Lying Tricep Extentions with Cambered Bar (55 on both sides) x 8 rp x 3 rp x 1
Pulldowns (300lbs) x 6 rp x 2 rp x 2 (felt very heavy)
T/Bar Rows 6plates x 8 2nd set x 5
.......Are you doing the 60 second stretching at the end of your sets???
