Day 18: To gym or not to gym? [The Workout Part II]

quote_5bThis post might be a bit dull for some since it practically goes through my workout program, but fuck you’re already here. So last post I wrote a brief introduction to Reverse Pyramid Training. Did you really think I would Zumba my way into shape, if you thought so, pause. Stop. Kill yourself. I believe that heavy compound lifting is the best way to reach my goals and the easiest way to document my progression.

Did you really think I would Zumba my way into shape? If you thought so, pause. Stop. Kill yourself.

The plan is to have three different workout days  that evolves around these four key exercises: Dead-lift, Squats, Bench-press and weighted chin-ups. My three day split look something like this:

"This routine is not for people that are new to barbell training." Like thats gonna stop me.

“This routine is not for people that are new to barbell training.” Like that’s gonna stop me.

Warm-up sets: 

  • 8 reps only with bar (focus on your form)
  • 4 reps 50 % of your top set
  • 4 reps 60 % of your top set
  • 4 reps 70 % of your top set
  • 3 reps 80 % of your top set

Workout 1 – “Get dat ass and shoulder action”

1. Deadlift

  • Warm-up sets
  • Top Set 4-6reps
    3mins rest
  • Set 2 (Remove 10-15% of your Top Set) 6-8 Reps
    3mins rest
  • Set 3 (Remove 10-15% of the Previous set) 8-10
    3mins rest

2. Weighted Chin-Ups

  • Warm-up sets
  • Top Set 4-6reps
    3mins rest
  • Set 2 (Remove 10-15% of your Top Set) 6-8 Reps
    3mins rest
  • Set 3 (Remove 10-15% of the Previous set) 8-10
    3mins rest

Cooldown 5-10mins cardio, stretch.

Workout 2 – Get those MAN-titties a.k.a “Moneymaker knockers”

1. Bench-Press

  • Warm-up sets
  • Top Set 4-6reps
    3mins rest
  • Set 2 (Remove 10-15% of your Top Set) 6-8 Reps
    3mins rest
  • Set 3 (Remove 10-15% of the Previous set) 8-10
    3mins rest

2. Rehab Shoulder/Legs/Imbalances

Cooldown 5-10mins cardio, stretch.

Workout 3 – Don’t forget leg day, bro. 

1. Squats

  • Warm-up sets
  • Top Set 6-8reps
    3mins rest
  • Set 2 (Remove 10-15% of your Top Set) 8-10 Reps
    3mins rest
  • Set 3 (Remove 10-15% of the Previous set) 10-12 Reps
    3mins rest

1. Shoulder Press

  • Warm-up sets
  • Top Set 4-6reps
    3mins rest
  • Set 2 (Remove 10-15% of your Top Set) 6-8 Reps
    3mins rest
  • Set 3 (Remove 10-15% of the Previous set) 8-10
    3mins rest

Cooldown 5-10mins cardio, stretch.

DAT ASS, nuff said

DAT ASS, nuff said

The warm-up and cool-down consists of a easy run on the treadmill until I get a slight sweat for about 5-10 min, I add aswell some easier stretch and joint exercises.  Here are a few additional tips from RippedBody.jp:

  • Go to failure on your ‘top-set’. For the ‘back-off’ sets, go one rep short of failure, but still push yourself REALLY HARD.
  • Drop the weights by 10-15% each time.
  • When you can reach the top of your decided rep range for a given exercise, move the weight up the next week.
  • Time your rest intervals and keep it strict.
  • Don’t train to failure on chin/pull-ups.

I will perform these three workout days in a 9 day cycle, so forget the usual 7 day (week) cycle. From previous experience working out 6 days a week overworked my body. So this time around, I give my body more time to rest, getting old, or getting wiser? This is how a 9 day cycle looks like:

  • Day 1 Workout 1
  • Day 2 Rest
  • Day 3 Rest
  • Day 4 Workout 2
  • Day 5 Rest
  • Day 6 Rest
  • Day 7 Workout 3
  • Day 8 Rest
  • Day 9 Rest

Since I don’t have a weekly 7-day cycle, I got to keep track when my workout days are. So those “Oh its Monday today, that means it’s yoga or Dodgeball”-day, won’t exist anymore. However, since I’m not a complete retarded cunt, this won’t matter, if you are though, you still got your smartphone calendar.

However, since I’m not a complete retarded cunt, this won’t matter, if you are though, you still got your smartphone calendar.

As for my strength goals I’m aiming for Martin B’s Intermediate  level (snatched from leangains.com):

Strength Goals: Intermediate

-Bench press: body weight x 1.2
-Chin-ups or pull-ups: body weight x 1.2 or 8 reps with body weight.
-Squat: body weight x 1.6
-Deadlift: body weight x 2

These numbers are for a raw (no straps, belt or knee wraps) single repetition.

According to Martin it takes about two years of consistent training for the average male to progress to these following max limits. In my case, I have less then a 100 days and I wouldn’t consider me as a “average male” when it comes to lifting weights. So I would say that these goals are fairly tough, but reachable.

 Alright now, enough talking let’s lift some iron.

Will 200 g of rice get me in shape? I'll write about it next week.

Will 200 g of carbs get me in shape? I’ll write about it next week.

Next week I’ll be discussing the importance of having a great diet plan.

Have a nice weekend.

/C

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2 thoughts on “Day 18: To gym or not to gym? [The Workout Part II]

  1. Pingback: Day 22: Walking like I dropped the prison soap [9-day cycle #1] | DO YOU EVEN LIFT, BRO !?
  2. Pingback: Day 99-2: Strength gains or just puny muscles? [Strength Goal Results] | DO YOU EVEN LIFT, BRO !?

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