Current
I've been following StrongLifts 5x5 program since June 2017. Loving this.
Was counting calories pretty strictly at 1,500 a day, but have loosened up as the weights increase on my 5x5 program.
Just watched John Meadows video on fasting. He recommends a 24-hour fast once per week. Look for the video on his channel.
Archive
Lots of reps and sets, little to no rest between most sets, 30 seconds between heavier sets, lots of strip sets, super and giant sets and up and down the rack sets.
Monday
Quads
Squat 4x12,10,8,6
Hack squat 4x12,10,8,6
Db step up 4x12,10,8,6
Biceps
Chin up 4x10
Db incline curl 3x10,8,6
Alternating Hammer curls 3x10,8,6
Tuesday
Chest
Incline db bench 4x12,10,8,6
Chest dips 4x10
Cable crossover 4x12
Flat db flyes 4x12,10,8,6
Calves
Seated calves 4x10,8,6
Standing calves 3x15
Thursday
Hamstrings
SLDL 4x12,10,8,6
Leg curls 4x12
Back
Underhand bb rows 4x12,10,8,6
Pulldowns 4x10
One arm db rows 4x10
Wide grip cable row (overhand grip) 4x12,10,8,6
Friday
Delts and Traps
Barbell press 4x12,10,8,6
Db upright rows 4x12,10,8,6
Prone reverse db raise 4x12,10,8,6
Behind-the-back shrugs 4x12,10,8,6
Triceps
CGBP 4x10
Single db two-hand overhead triceps press 3x10,8,6
Rope triceps extensions 3x12,10, 8
Meal Plan: Keto
Focusing on grilled chicken breasts, eggs, peanut butter, salads of lettuce and spinach, and ye olde Double Stacks courtesy of the local Wendy's. Occasional steak at Applebee's. Black coffee and zero-calorie drinks as well as a healthy number of IronMagLabs protein shakes.
NEW
Day 1 Tuesdays
Chins
Superset:
Pulldowns
Seated rows
Superset:
Deadlift
Dumbbell rows
Day 2 Wednesdays
Superset:
Reverse flyes
Dumbbell presses
Superset:
Dumbbell lateral raises
DB front raises
Day 3 Thursdays
Superset:
DB bench
Pec deck
Superset:
Pushups
DB inclines
Day 4 Fridays
Squats
Superset:
Leg curls
Leg extensions
Calf raises
Day 5 Saturdays
Superset:
Barbell curls
Triceps pushdowns
Superset:
Seated dumbbell curls
Single DB two-hand overhead triceps press
Pyramid reps: 12, 10, 8, 8 or similarMeal Plan
Meal 1: Protein Shake, Oats, and 8 Egg Whites
Meal 2: (Postworkout) Protein Shake
Meal 3: Rice Cakes with Cottage Cheese and Salmon
Meal 4: Chicken/Fish with Broccoli/Green Beans and Brown Rice
Meal 5: Protein Shake, Nuts, Banana or Rice Cakes
Meal 6: Rice Cakes with Cottage Cheese and Salmon
Meal 7: Chicken/Fish or Steak with 2 green Vegetables and Brown Rice/Sweet Potato
Start Date:
End Date:
Workouts A & B
Workout A
3 X 5 Squats
3 X 5 Bench
1 X 5 Deads
2 X 8 Dips
Workout B
3 X 5 Leg press
3 X 5 Standing military press
3 X 5 DB rows
2 X 8 Chins
Week 1
Monday - Workout A
Wednesday - Workout B
Friday - Workout A
Week 2
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
Start Date: Monday, August 6, 2012
End Date:
Day 1
Leg Press 2 X 15-20
Dumbbell Rows 2 X 15
Push-ups 2 X 12-15
DB shrugs 2 X 12-15
Day 2
Dead Lift 2 X 8-10
Chin ups 2 X 8-10
Incline Bench 2 X 8-10
DB Curls 2 X 8-10
Day 3
Squat 2 X 5-6
Pull-ups 2 X 5-6
DB Press 2 X 5-6
Close Grip Bench 2 X 5-6
Start Date: TBD
End Date:
Monday: Chest/Calves
*Flat Bench 4?10
Incline Bench 4?10
Incline Flyes 4?10
Cable Flyes 4?10
Seated Calf Raises 4?30 (superset)
Standing Calf Raises 4?30
Tuesday: Bicep/Triceps
Standing Dumbbell Curls 4?10
Seated Incline Dumbbell Curls 4?10
Hammer Curls 4?10
Preacher Curls 4?10
Cable Pushdowns 4?10
Cable Rope Pushdowns 4?10
Incline Skull Crushers 4?10
Dips 4?10
Wednesday: Shoulders/Abs
Seated Dumbbell Shoulder Press 4?10
Seated Lateral Side Raises 4?10
Standing Barbell Lateral Raises 4?10
Military Presses 4?10
Cable Crunches 4?15
Sit-ups 4?20
Leg Raises 4?20
Thursday Quads/Calves
Leg Extensions 7?30 (low weight)
Squats 4?10 (heavy)
Leg Press 4?10 (heavy)
Seated Calf Raises 4?30 (superset)
Standing Calf Raises 4?30
Friday: Chest /Abs
Flat Bench 4?10
Incline Bench 4?10
Incline Flyes 4?10
Cable Flyes 4?10
Cable Crunches 4?15
Sit-ups 4?20
Leg Raises 4?20
Saturday: Back/Hamstrings
Lat Pulldowns Wide Grip 4?10
Lat Pulldowns Close Grip 4?10
Low Row 4?10
Deadlifts 4?10
Lying Leg Curls 4?10 (superset)
Standing Leg Curls 4?10
Stiff Legged Deadlift 4?10 (superset)
Hamstring Curls 4?10
Sunday: Rest Day
Recovery
*? = X
Start Date: 5/12/2012
End Date: 6/30/2012
Workouts A & B
Workout A
3 X 5 Squats
3 X 5 Bench
1 X 5 Deads
2 X 8 Dips
Workout B
3 X 5 Leg press
3 X 5 Standing military press
3 X 5 DB rows
2 X 8 Chins
Week 1
Monday - Workout A
Wednesday - Workout B
Friday - Workout A
Week 2
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
Start Date: 3/12/2012
End Date:
5 Day Training Split
Day - Bodypart
1 - Back & Biceps
2 - Chest & Triceps
3 - Legs
4 - Shoulders & Abs
5 - Cardio or Day Off
At the end of the 5 day rotation start back at day 1.
Day 1 - Back & Biceps
Back
Pulldowns 3 sets - 1 minute rest
Deadlift 5 X 12, 10, 8, 6, 5 - :45
DB rows 4 X 15, 12, 10, 8 - :45
Seated cable rows 4 X 12, 12, 10, 8 - :45
Biceps
Barbell curls 3 X 12, 10, 8 - 1 minute rest
Hammer curls 4 X 15, 8, 8, 8 - :35
Concentration cable curls - :35
Day 2 - Chest & Triceps
Chest
Pushups 2 X 10-20 bodyweight - 1 minute rest
DB bench 5 X 15, 12, 10, 8, 8 - 1 1/2 minute rest
Machine flyes 4 X 15, 12, 12, 10 - :45
Incline db bench 4 X 12, 10, 8, 6 - :45
Decline db flyes 3 X 10 - :45
Triceps
Lying triceps extensions 4 X 15, 12, 10, 8 - 1 minute rest
Single arm cable kickback 3 X 12, 10, 10 - :45
Rope extension 3 X 10, 15, 20 - :45
Day 3 - Legs
Legs
Leg extensions 4 X 15 - 1 minute rest
Icarian leg sled (horizontal hack) 5 X 15, 15, 10, 10, 8 - 1 1/2 minute rest
Leg press 3 X 8 - 2 minute rest
Calf raises 3 X 15 - :45
Stiff leg deadlifts 3 X 15, 12, 10 - 1 minute
Lying leg curl 3 X 12, 12, 10 - :45
Walking lunges 3 X 24 total steps - 1 1/2 minute
Day 4 - Shoulders & Abs
Shoulders
Barbell press 5 X 15, 10, 10, 8, 6 - 1 1/2 minute rest
One arm db press 2 X 15 - :40
Machine lateral raise 3 X 12, 10, 8 - :40
Seated db rear lateral raise 3 X 12, 10, 8 - :40
Barbell upright row 4 X 12, 10, 8, 8 - 1 minute
Barbell shrugs 4 X 12 - 1 minute
Abs
Hanging knee raise 4 X 10-20 - :40
Crunches 4 X 10-20 - :40
Day 5 - Cardio or Day Off
Meal Plan: Keto
Focusing on salmon, eggs, peanut butter, salads of lettuce and spinach, and ye olde Double Stacks courtesy of the local Wendy's. Occasional Ribeye at Ruby Tuesday and orange roughy at the Carlisle Diner. Black coffee and zero-calorie drinks as well as a healthy number of zero-carb protein shakes.
Start Date: 12/12/2011
End Date: 3/12/2012
Monday
Squat 4 X 12,10,8,6
Hack Squat 4 X 12,10,8,6
DB Step-up 4 X 12,10,8,6
Chin ups (emphasis on biceps) 4 X 10
DB Curls 3 X 10,8,6
Alternating Hammer Curls 3 X 10,8,6
Tuesday
Incl DB Bench 4 X 12,10,8,6
Chest dip (assisted) 4 X 10
Cable Crossovers 4 X 12
Flat DB Flyes 4 X 12,10,8,6
Seated Calf Raise 4 X 10,8,6
Standing one-leg calf raise 3 X 15
Thursday
SL Deadlift 4 X 12,10,8,6
Leg Curl 4 X 12
Machine Row 4 X 12,10,8,6
WG Pulldown 4 X 10
DB Row 4 X 10
WG Cable Row 4 X 12,10,8,6
Friday
Overhead BB Press 4 X 12,10,8,6
DB Upright Row 4 X 12,10,8,6
Machine Rear Delt 4 X 12,10,8,6
Behind the Back Shrug 4 X 12,10,8,6
Bench Dip 4 X 10
Lying Triceps Extensions 3 X 10,8,6
Rope Triceps Extensions 3 X 12,10,8
Workout: 4-day split
Monday: Off
Tuesday: Off
Wednesday: Chest
DB Bench
Incline DB Bench
Pec Deck
Pushups
Thursday: Back
Pull Ups
Smith machine rows
Pulldowns
Seated Rows
DB Rows
Friday: Legs
Squats
Leg Press
Leg Curls
Leg Extensions
Calf Raises
Alternating arms and delts. One week will do arms, next week will do delts.
Saturday: Arms (or Delts)
DB Curls
Triceps Pushdowns
Seated Incline DB Curls
Single dumbbell overhead triceps extensions
Saturday: Delts (or Arms)
Reverse Flyes
DB Press
Lateral Raises
Upright Rows
Sunday: OFF
Each exercise is completed in a 12, 10, 8, 8 pyramid. Abs and treadmill regularly.
May occasionally add a full body workout using all of the above listed exercises with a light weight for 25 reps for each exercise.
Meal Plan: Keto
Focusing on salmon, eggs, peanut butter, salads of lettuce and spinach, and ye olde Double Stacks courtesy of the local Wendy's. Occasional Ribeye at Ruby Tuesday and orange roughy at the Carlisle Diner. Black coffee and zero-calorie drinks as well as a healthy number of zero-carb protein shakes.
Workout: 5-day split
Monday: Chest
DB Bench
Incline DB Bench
Pec Deck
Pushups
Tuesday: Back
Pull Ups
Smith machine rows
Pulldowns
Seated Rows
DB Rows
Wednesday: Legs
Squats
Leg Press
Leg Curls
Leg Extensions
Calf Raises
Thursday: OFF
Friday: Arms
DB Curls
Triceps Pushdowns
Seated Incline DB Curls
Single dumbbell overhead triceps extensions
Saturday: Delts
Reverse Flyes
DB Press
Lateral Raises
Upright Rows
Sunday: OFF
Each exercise is completed in a 12, 10, 8, 8 pyramid. Abs and treadmill regularly.
May occasionally add a full body workout using all of the above listed exercises with a light weight for 25 reps for each exercise.
Start Date: ?
End Date: ?
Meal Plan:
Week 1
Meal 1- 50g whey, 1 slice Cinnamon raisin Ezekiel bread.
Meal 2- 7oz chicken (cooked weight) 1 oz nuts (almonds, cashews, walnuts)
Meal 3- 7oz chicken and 4oz yam
Meal 4- 50g whey and 1 tbs PB
Meal 5- repeat meal 3
Meal 6- repeat meal 4
Week 2
Meal 1- 50g whey, 1 slice CR Ezekiel
Meal 2- 7oz chicken, 1/2 cup oats
Meal 3- 7oz chicken and 4 oz yam
Meal 4- 50g whey and 1 slice CR Ezekiel
Meal 5- 7oz chicken fish or turkey and a large salad with red wine vinegar and 1 tbs of Extra virgin olive oil
Meal 6- 50g whey 1tbs PB
Week 3 and on
Meal 1- 50 g whey, 1 slice Ezekiel
Meal 2- 7oz chicken 1/2 cup oats
Meal 3- 7oz chicken and a 4oz yam
Meal 4- 50g whey and 1 slice of CR Ezekiel
Meal 5- 7oz red meat or salmon or burgers. Salad with 1 tbs EVOO and red wine vinegar
Meal 6- 50g whey and 1 tbs PB
Green veggies with every meal as an option.
Workout:
Tuesday
DB Bench
Incline DB Bench
DB Flyes
Pushups
Reverse Flyes
DB Press
Lateral Raises
Upright Rows
Thursday
Leg Press
Leg Curls
Leg Extensions
Calf Raises
Saturday
Pull Ups
Pulldowns
Seated Rows
DB Rows
DB Curls
Triceps Pushdowns
Seated Incline DB Curls
Skull Crushers
Each exercise is completed in a 12, 10, 8, 8 pyramid.
May occasionally add a full body workout using all of the above listed exercises with a light weight for 25 reps for each exercise.
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The Reader's Guide to Periodical Literature was my best friend. lol
