It's DIET time! Bitin' the bullet

[zedhed]

No man....LOL what Im asking is for you to put up just your workout as a reply to this, your 4 day split. I would like to see it to comment on it. Maybe some new thoughts for you.

 

[StRoNg_WoN]

OH! Hahahha... oh ok... and here I thought you were being a format Nazi! lol

Sure.. I'm actually using this template:

http://www.elitefts.com/ws4sb/WS4SB.pdf

Basically that's it... I wanna switch it up after July first though.. to something with more volume I think...

Currently it's:

Monday: Max Effort Upper Body

• Wide Grip Pull Downs - Work up to a max of 3 - 5 reps.. 5 sets
  
  
• Incline DB Presses - 2 sets of 15 - 20 reps
  
  Superset:
• Seated Cable Rows 4 sets of 8 - 12 reps
• Machine Chest Press 4 sets of 8 - 12 reps
  
  
• Barbell Shrugs - 3 - 4 sets of 8 - 15 reps
  
  
• Seated Incline DB Curls - 3 - 4 sets of 8 - 15 reps

Tuesday: Dynamic Effort Lower Body

• Broad Jumps (Distance Jumping)- 5 - 8 sets of 1 to 3 reps
  
  
• DB Step Ups - 2 - 3 sets of 8 - 10 reps
  
  
• DB RDLs 3 sets of 8 - 12 reps
  
  
• Weighted Abs 4 sets of 10 - 15 reps

Thursday: Repetitive Upper Body

• Incline Barbell Presses - 4 sets of 12 - 15
  
  Superset:
• Straight Arm Pulldowns 4 sets of 8 - 12 reps
• Face Pulls 4 sets of 8 - 12 reps
  
  
• L-Lateral Raises 4 sets of 8 - 12 reps
  
  Superset:
• DB Shrugs 3 sets of 8 - 10 reps
• Iso-hold DB curls 3 sets of 8 - 10 reps

Friday: Dynamic Effort Lower Body

• Deadlifts - Work up to 3 - 5 reps
  
  
• walking Lunges - 3 sets of 6 - 12 reps
  
  
• Pull Throughs - 3 sets of 8 - 12 reps
  
  
• D. GROUND BASED HIGH REP AB CIRCUIT – 3 sets of timed sets.

 

[zedhed]

Bro tell me what you think about this,

After lookin at your beginning pics and your latest pics I really wanna suggest that you move into more of weight lifting routine.
Right now you looking like your bod is ready to start putting on some good muscle, you have built yourself a very nice platform to start with.
Thoughts?

 

[StRoNg_WoN]

Yea man.. totally! I'm open to any and ALL suggestions.. what did you have in mind??

 

[bader85]

I'd definitely heed Zed's words. Man knows his stuff and I contribute my transformation to his wisdom and training 100%.

Looking good man. Definitely have shown some differences so far!

 

[zedhed]

Much thanks bro bader. Much appreciatin!

 

[zedhed]

Ok bro here we go then,

MON
Squats 5 x 8
Chins/Pull ups--alternate each workout. 5 x 5 but work up to 8 reps. When you hit this add weights.
Flat BBL bench. 5 x 8
Triceps push downs or extensions or alt every other workout. 3 x 8.

WED
Dead lifts 5 x 8.
Standing BBL Overhead Press 5 x 8
Power Shrugs 5 x 8
Dips Start at body weight, when you get all sets and reps add weight.

FRI
Squats 1 x 20
Flt BBL Bench 5 x 8
Bent Over BBL Rows 5 x 8
Curls 3 x 8. Either strt bar or single arm dbl. Or alt every other workout if you want.

SAT or SUN
Nice long slow run!


Start this out LIGHT!!!
Will say again
Start this out LIGHT!!

Your goal is to add weight to every excersize evey workout. Not more then 5 LBS!
It does not matter what weights you start out with, even if thats the empty bar bro.
All of this is free weights, no machines.
Your diet as is should suffice for you just fine.
The squats and dead lifts are the most important part of this workout. But you will get the most benefit out of it if you dont change anything.
This does not include warm up sets, that is up to you. But do warm up!
Omit the run if you want to.
Get plenty of rest as you gonna need it bro, this will kick your ass but you will gain muscle big time!
Thoughts?

 

[StRoNg_WoN]

AWESOME! I'm all yours (no bromo haha) Can't wait! I'm gunna get this shit goin'!!! Can't wait... I'll take an updated pic... then start this up!! for sure!

I was contemplating doing something more high volume JUST until Canada Day (July 1st) then I'm starting this RIGHT after that... Actually... fuck it.. I'll do this now... why not... Should be good... errr if you think that's a good idea.. ?

I can't wait to start up something new... this is gunna be sick... Ummm.. so when starting off 'light' use maybe like 60% - 80% I guess??

Thanks man....

 

[zedhed]

Might as well get into it now bro, Agree with you.

By light, maybe 50-60%. As you are adding weight to every exersize on every workout you really need to begin light. Maybe with even what seems redicilous to you. But trust me you progress better this way.
Whenever you decide to start it off, mark the calender. Then run it out for 12-15 weeks.
Then we will regroup and see where your at.

 

[StRoNg_WoN]

Ok cool.. sounds good.. I have my 1RM for most of those... so I'll start @ 50%, and go from there... I'm not proud... it'll be good to lift lighter.. (but harder...) for a bit there...

Thanks man..

Lemme get some numbers up... and see what's goin' on...