Hey Sorry for being MIA lately .. I'll be honest, I just haven't wanted to log anything lately
Right now I'm on a deload week, my new routine isn't starting until Monday so I won't start loggin again until then.
Here's the new routine I put together - Push / Pull
Sun: REST
Mon: Heavy Pull
Tues: Cardio (60 minutes) +/- Rotator Cuff
Wed: Light press
Thurs: Light Pull
Fri: Cardio (60 minutes) +/- Rotator Cuff
Sat: Heavy Press
Heavy Pull: 4-6reps (2:00RI), 6-8reps (1:30RI)
Deadlift - 4 sets, 4-6 reps
One Arm DB Row - 4 sets, 4-6 reps
Reverse BB Lunge - 3 sets, 6-8 reps
WG Lat Pulldown - 4 sets, 6-8 reps
Seated Cable Row - 3 sets, 6-8 reps
Cable Curl - 1 set, 4-6 reps
BB Curl - 2 sets, 6-8 reps
+3 sets of Core Trunk Flexsion Movements
Light Press: 8-12 reps (1:00RI) 12-15 reps
45RI), 15-20reps
30RI)
Incline DB Fly - 3 sets, 8-12 reps
DB Bulgarian Squats - 3 sets, 8-12 reps
Seated Side Lateral Raises - 4 sets, 8-12 reps
Cable Flies - 3 sets, 12-15 reps
- 2 sets, 15-20 reps
Leg Press - 3 sets, 12-15 reps
- 2 sets, 15-20 reps
Tate press - 2 sets 12-15 reps
V-bar or Rope Pulldown - 1 set 15-20 reps
+ 3 sets of Core Stability
Light Pull: 8-12 reps (1:00RI) 12-15 reps
45RI), 15-20reps
30RI)
Straight Arm Pulldown - 4 sets, 8-12 reps
Glute Ham Raises - 3 sets, 8-12 reps
Reverse Cable Flies - 3 sets, 8-12 reps
High Cable Bar Row - 3 sets, 12-15 reps
- 2 sets, 15-20 reps
Lying Leg Curl - 3 sets, 12-15 reps
- 2 sets, 15-20 reps
DB Preacher Curls - 2 sets, 12-15 reps
High Incline DB Curl - 1 set, 15-20 reps
+3 sets of Core Rotation
Heavy Press: 4-6reps (2:00RI), 6-8reps (1:30RI)
Squat: 4 sets, 4-6 reps
Incline DB Press - 4 sets, 4-6 reps
DB Step Ups - 3 sets, 6- 8 reps
Military Press - 4 sets, 6-8 reps
Decline Bench Press - 3 sets, 6-8 reps
Decline Close Grip Bench To Skull Crusher - 1 set, 4-6 reps
Lying supine one arm Tri Ext. - 2 sets, 6-8 reps
+3 sets of Core Trunk Flexsion Movements
For this Rotuine I'll be experimenting with my diet ... doing IF on The Cardio / Rest days (1400-1500 calories) and then on Weight days I'll be doing higher calories (3300-3400 calories) with a PWO refeed (eg Tub of Marshmallow Fluff &/or rice cakes) and every saturday will be drinks + HUGE ass cheat meal, with calories allowed to go as high as 8000 . I wanna see how more frequent huge cheats will affect my body composition ...