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Done with the Smolov program as it's just to taxing on my lower back. I never got to finish the second mesocycle or test out my max rep , but I do know it's gone up. Who knows maybe I'll do something within the next 6 weeks and get a nice solid number.
Close Grip Bench Press ( suicied grip , Index finger 1/2" away from smooth area )
135 x 10
135 x 10
185 x 8
185 x 8
225 x 8
225 x 8
Skull Crushers
135 x 3 x 8
Curls ( Sore right elbow )
135 x 3 x 8
Push ups
3x15
Chin Ups
3x8
Crunches.
Starting to bring cardio back into the mix. I haven't weighted myself lately , but after a few weeks of not lifting ( maybe once a week ) and being on holidays not eating very well and enjoying summer a bit too much , cardio will be just walking but done 3 times a week.
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Shoulder / Bicep
20 minute warm up / dynamic stretches and rolling - Hamstrings and lower back are extremly tight http://www.canadabodybuilding.com/im...s/icon_mad.gif
Seated Presses
bar x 10
95 x 10 x 2
135 x 8 x 2
Banded Pull aparts - Right side ( AC joint ) can not handle any weight.
Front Raises ( with curl bar )
45x10x2
55x10x2
Curls
65 x 12 x 3 ( inside elbow pain , need to keep the weight low )
Shrugs with static holds
225x10
wanted to do some gippers but i left them at home.
Night time weight 235 - Morning Weight is 230 -
I'm going to try and get back into see the accupunturest soon to fix this shoulder and possibly a few deep tissues for my back.
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Suggestion is to do all these without stopping then rest 60-90 sec between sets. Total is 4 sets.
Deadlift - 135 x 6 reps
Romanian Deadlift - 135 x 6 reps
Bent over rows - 135 x 6 reps
Power clean - 135 x 6 reps
Front squat - 135 x 6 reps
Push press - 135 x 6 reps
Back squat - 135 x 6 reps
Good morning - 135 x 6 reps
Could not do it all in one session , took small 10 sec breaks between RD and BOR , FS and PP, BS and GM.
Also waited a lot longer than then 60-90 seconds. It took me over 2 minutes to catch my breath. Waited 5 min betwen sets.
This is going to be ruff , but I'm focued on improving rest times. God I could only imagine how shitty I would feel if I smoked http://www.canadabodybuilding.com/im...on_e_smile.gif
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I pretty much only do complexes for cardio now. For my goals anything else is just a waste of time.
One of my favorites is the Randy Couture super set. You can google it but it is.
Upright row x8
bent row x8
overhead press x8
Good morning x8
Split squat x8 (both sides)
Squat + Push Press x 8
Deadlift x8
I have recently modified the above and made it longer and harder. Even one set is sufficient to boost cardio and recovery ability.
Where did you get that complex from? Not sure I like the order of exercises in it. If you are using that much weight I would think that the more technically difficult and ballistic exercises like the power clean and push press should be done first so you don't injure yourself as you tire. Then maybe the ones that are most taxing for that weight like bent rows, then get into the other stuff. Also 4 sets seems like a lot. I usually add 1-2 sets on the end of a normal workout and it works good.
Just a suggestion as am not sure what you are using the complex for.
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Looking at the complex again it would appear they ordered the exercises that way for the smoothest transition from one exercise to the next which in one way is good. I would at least do the Bent rows first when you are fresh. It won't mess with the exercise transitions at all.
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I've just been doing it as is and it seems to work nice . It's not an easy program.
Done 3 of these , but the weight has dropped to 95lbs so that I could cut the wait time down. Able to go throught 100% , but still taking about a 2-3 min break between sets.
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Going to start doing a small bench program found in one of my efts books.2 days a week switching between ME, DE, and Repetition .
Today worked up to 365 x 1 with sling shot ( did 275 without ) - I'm weaker and my arms have gone done ( more forearm ) in size.
Followed up with dumbbell kick backs , dumbbell curls and chin ups .
I will be switching up my ME exercises more than anything else, using bands , chains , boards , etc...
Felt good to be in The gym again , but my elbow is hurting still ( golf elbow ) .
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It would be really nice to compete in June , but if I'm not back to squatting 500 or more by then I'm not going to bother.
Physio has started now ( 3 week mark ) but it's going to be a long and slow process. Range of motion is coming along , just need to make sure it's 100% before I add weight.
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Still only working upper body - Doing a ME / DE / RE split for bench , adding is shoulders , back , biceps , tricpes for extra's.
Diet has been shit - Didn't mind the 20/4 , but going to switch it over to a 16/8 once all the christmas stuff is over with and I can manage a good system.
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Tried max bench ( 3 rep range ) but that didn't work out to well. 315 felt like 405 so I didn't push it .
Diet has been off since coming off the 20/4 fast. Not that I didn't want to jump right into the 16/8 , but I thought **** it , it's christmas so eat whatever and whenever. Not the best idea , but oh well.
Anyways I am starting the 16/8 IF today and will try to keep it up for the month of January. Unsure how many cals I'm going to eat , but I will be recording everything I eat so that I can do some adjustments from there.
After todays workout at 11:15 I had my first meal ( still eating )
12 california rolls
plate of mix veg ( celery , carrots, broc and cal )
10 oz chicken - spiced up with buffalo dry spice
25g whey
This is all just a test to see how my body reacts to fasting with more calories and meals than the other 20/4 . Most likely I will end up going back to a keto in Feb as i know that works , but who knows :)
