Rethinking New Years resolutions.
This is a bit late, considering I performed this workout on Friday of last week. But with the holidays, it has been hard getting in front of my computer. This workout was brutal and probably the most mentally demanding. Maybe because it was the last workout of the week and I was drained from the previous workouts. Here it is.
Wave Loading Front Squat
A: BB Front Squat: 6 sets of 8, 6, 4, 8, 6, 4 reps. 40X0 tempo, rest 180 seconds.
I used lifting straps to help with the front rack position. I will post a video shortly of the technique. It makes it easier to support the load for heavier loads and higher reps. It is also easier on the wrist and fingers as well.
B-1: Inertia Squats: 4 sets of 6-8 reps, 22X0 tempo, rest 90-120 seconds
B-2: Toes Pointed In Leg Curls: 4 sets of 6-8 reps, 50X0 temp0, rest 90 seconds.
C-1: Seated Leg Curls: 3 sets of 10-12 reps, 30X1 tempo, rest 60 seconds.
C-2: 45 Degree Back Extensions: 3 sets of 10-12 reps, 30X0 tempo, rest 60 seconds.
The volume was really high for this workout and I also introduced different exercises as well. I will post a video this Friday of the workout.
This is the workout I have been looking forward to all week, mainly due to the fact it has arm work in the workout. This workout is centered around the pull up. I must say as a disclaimer that I performed 50 strict chin ups after Muay Thai on Monday night, so I was pretty sore. Enough banter, here’s the workout.
A: Neutral Grip Chin Up: 6 sets of 8, 6, 4, 8, 6, 4 reps, 40X0 tempo, rest 180 seconds.
B-1: Weighted Dips: 4 sets of 8-10 reps, 40X0 tempo, rest 90 seconds. I used 30 lbs. between my legs for this.
B-2: Incline DB Curl: 4 sets of 8-10 reps, 40X0 tempo, rest 90 seconds.
C-1: OH Rope Tricep Extensions: 3 sets of 12-15 reps, 30X0 tempo, rest 75 seconds.
C-2: Straight Bar Curls: 3 sets of 12-15 reps, 30X0 tempo, rest 75 seconds.
I was pretty wrecked for this workout. I performed this on Thursday and the holiday spread did anything but optimize my performance.
I just had a Rockstar energy drink with this new supplement I am trying out called Ciltep, http://naturalstacks.com/products/ciltep, just in case your interested in trying. Anything that increases brain function will increase your workout drive and performance. I am always experimenting with new supplements and let me say this, most of them don’t work. Just in case you care, here is the supplements I take.
I prefer topical over orals when it comes to things that support hormone function. I actually use these supplements to help with sleep. It may seem like a lot but the topical’s last longer than oral versions.
Pregnenlone (Allergy Research)
B-6 Complex (Pure Encapsulations)
Magnesium Glycinate (Pure encapsulations)
Hope this helps. I have decreased the amount of supplements I use in the last year. I try to get most of my needs met with food.
I am definitely on the right track with this new cycle that I am on. I woke up sore in all the right places. Before going forward with what I did in the gym today, I would like to say a few things. This is a great cycle for promoting strength and developing work capacity. A lot of individuals, especially body builders, tend to favor high volume throughout the year. High volume is necessary for hypertrophy, but eventually, your results will stagnate. This cycle will give a slight pump, but it is not the focus of the program. Building strength is the missing link in most gym goer’s arsenal. Increases in relative or absolute strength increases hypertrophic potential in two ways; one, it will recruit fast twitch muscle fibers that won’t get recruited with standard high volume cycles. secondly, by increasing overall strength, you can use heavier loads when you switch back to a high volume cycle. Heavier loads= greater tension placed upon a muscle.
Here is today’s workout:
A: BB Incline Chest Press, Mid grip: 6 sets of 8, 6, 4, 8, 6, 4 reps. 40Xo tempo, rest 180 seconds.
Loads: 8 x 165 lbs. 6 x 175 lbs. 4 x 185 lbs. 8 x 170 lbs. 6 x 175 lbs. 2 x 185 lbs. I bonked out the last working set. I know once my sleep improves, my strength numbers will be more consistent.
B-1: DB Flat Bench, Neutral Grip: 4 x 8-10 reps, 40X0 tempo, rest 90 seconds. (60 lbs. each hand)
B-2: Wide Grip Lat Pull Down: 4 x 8-10 reps, 40X0 tempo, rest 90 seconds. (155 lbs.)
C-1: Pec Dec Rear Delt Fly: 3 x 12-15 reps, 30X0 tempo, rest 75 seconds. (85 lbs.)
C-2: Cable Single Arm Row: 3 x 12-15 reps, 30X0 tempo, rest 75 seconds. (55 lbs.)
Loads felt more accurate than my loads for the lower body. I will increase the sets and decrease the rest as I increase my work capacity.
I just had 12 oz. of orange juice and 1 scoop of protein powder in the morning. I had a green apple slush from Quickly last night, so I was not worried about low glycogen levels for today’s workout.
6 dates and 2 cans of smoked oysters. I am trying to improve my copper and zinc levels, so this is where I choose to get it from. As my workouts become more challenging, I will use ice cream post workout with steak. Just based off of preference.
I am now back in full gear and ready to dominate. I have taken a 4 month hiatus from working out due to some health issues and now I am ready to hit it hard. I will be documenting the cycle, loads, rest and diet for each cycle. Feel free to use the following cycle for yourself as well.
Wave loading is a cycle that uses different loads and reps from workout to workout. The idea is to challenge the body by cycling intra workout intensities. You will start with higher volume/medium intensity and work up to low volume/ high intensity. I have used this form of training with fighters coming off of lay off’s to boost relative strength and work capacity. I picked assistant exercises based off of my own weaknesses and it also helps add volume. Well, enough rambling, here it is.
Workout 1/Wave cycle-8,6,4,8,6,4
A: BB Back Squat: 6 sets of 8, 6, 4 x2, 40X0 temp0 (this order of numbers to the lay person pretty much means lower your self for a 4 second eccentric), rest 180 seconds.
Loads for A: 8x 165 lbs. 6x 185 lbs. 4x 205 lbs. 8x 175 lbs. 6x 195 lbs. 4x 215 lbs. The weights felt good but my capacity is really low. I will definitely starting my 8 reps at 180 lbs. in week 3.
B-1: DB walking lunges: 4 sets of 8 reps each leg, X0X0 (as explosive as possible), 45 lbs. rest 90 seconds
B-2: Lying Leg curls: 4 sets of 6-8 reps, 40X0 tempo, 130 lbs. rest 90 seconds
I will use much heavier weight for the lunges next week, probably 60 lbs. I will also decrease the rest each week to raise work capacity.
C-1: Poliquin Step up: 3 sets of 20 reps, 20X0 tempo, rest 90 seconds
C-2: Standing Calf Raises: 3 sets of 20 reps, 2010 tempo, rest 90 seconds.
My quads were fried by the time I got to the step ups. I will use 20 lbs. next week but did not use weight for this workout. I will also decrease the rest as well.
The workout felt good and tomorrow will be a wave cycle centered around the Incline Chest Press.
I actually dropped the low carb lifestyle I was on because it wrecked me and my recovery. I try to hit anywhere from 250-300 grams of carbohydrates a day. I just had 12 oz. of orange juice, 1 scoop of Jay Rob’s protein mix (25 grams of protein), 1 Tbsp. of sugar, 1/8 tsp. of Celtic Sea Salt and some coffee. I used a rockstar energy drink for Preworkout. My main source of carbohydrates comes from fruits (dates, OJ, cooked apples, berries and grapes) and rice. You do not want to train with low glycogen, especially if you are trying to increase lean mass.