SL whats ur routine like brah?
My routine is pretty fucking basic and bare bones. I work ~50 hours a week, plus juggle a girlfriend and other obligations. My time is crunched so I try to make the most of it.
I'll train three times per week and rotate through a four day split. I alternate upper/lower and typically take a day of rest between each day.
Day 1
Deads - 5's and 3's with the occasional single or high(er) rep back off set
DB walking lunges 3-4 sets of 8-12 reps per leg
Hanging leg raise 3-4 sets of 8-12 reps
I super set the lunges and leg raises to save time
Day 2
Military press - 5-6 sets of 8-3 reps
Dips 3-4 sets sometimes max rep BW and sometimes weighted low(er) reps
Chins - sets of 8-10 between every lift. My goal for this day is 60 total reps
face pulls or rear delt raises 3 sets until I can't stand the pump any longer hah
Day 3
Squats - 5-6 sets of 8-3 reps
weighted 45 degree back raise or weighted hypers. I focus more on my hams than low back here. Usually 3-4 sets of what ever reps lol
Weighted sit ups or pull down abs 3-4 sets, again I super set these with the back extensions to save time
Day 4
Incline DB press 4-5 sets of 8-12 reps
CGBP or Incline extension/press 3-4 sets of 5-8 reps
DB rows 3-5 sets of 8-15 reps
Chins, again I'll hit a set between all exercise until I get 40 reps. 100 reps total per week is the goal.
I might throw a set or two of curls and extension in on this day.
I do some sort of conditioning pwo every training day. Sprints, hill sprints, sled sprints, sled drags and sled pushes. I'll hit some pwo LISS too if the weather is crappy, which it has been the last few training days. My squats are in the shitter form all the conditioning. I hit 315 for 5 last week and it was a fucking true 5RM lol I'm hoping my squats will gradually rise, but I'm not betting on it until I cut back on the conditioning. My deads have not really suffered much strangely enough.
I'm on a slight caloric deficit too. I'm basically doing an intermittent fast a few times per week where I fast for 16 hours and eat for 8. I'm liking this so much I might start doing it every day.
Read about intermittent fasting here......
The Leangains Guide | Intermittent fasting diet for fat loss, muscle gain and health This shit is so fucking pimp. It really makes my life so much easier.
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