Sorry for the confusion everyone, I apologize for all of the confusing journals lately. I was honestly going back and forth about whether or not I should actually go with NHE (Natural Horomonal Enhancement) or not.
My goals are strength, and fat-loss.
I have decided that I am going to start NHE. "Natural Hormonal Enhancement" is a book by Rob Faigin. The diet in a nutshell is basically Atkin's style all of the time, and then roughy every 3rd or 4th day I will have a refeed. On a refeed day basically the day is normal for the most part and then at night I will refeed on low-fat, high-carb foods for 3-4 hours. It's basically a chance to pig out on carbs without eating a lot of fat at all. Usually its a lot of fun, to be completely honest. To those of you who want more info about NHE, info about the book and diet can be found here:
www.extique.com
The program that I am following is a modified version of Westside, basically. And here is a rough layout of what it looks like:
To those of you who have any questions, comments, suggestions, feel free to post away.
My goals are strength, and fat-loss.
I have decided that I am going to start NHE. "Natural Hormonal Enhancement" is a book by Rob Faigin. The diet in a nutshell is basically Atkin's style all of the time, and then roughy every 3rd or 4th day I will have a refeed. On a refeed day basically the day is normal for the most part and then at night I will refeed on low-fat, high-carb foods for 3-4 hours. It's basically a chance to pig out on carbs without eating a lot of fat at all. Usually its a lot of fun, to be completely honest. To those of you who want more info about NHE, info about the book and diet can be found here:
www.extique.com
The program that I am following is a modified version of Westside, basically. And here is a rough layout of what it looks like:
Lower Body 1 (deadlift)
Deads/GoodAMs (sometimes we'll do speed work): to a 1RM (always mix it up)
Compound Assist: high/low (pick any leg lift you like. leg press, SLDL, etc)
Legs: 4 sets of 6 (prefer hamstrings here, hypers maybe?)
Back: 5 sets of 5 (rowing or chinning, etc)
Biceps: whatever you want
Upper Body 1
Flat Bench (or variation): sets of 3 to a 3RM
Variety Pressing (JM's, CG Decline, Dips, etc): high/low like you do now
Triceps: 2-3 sets of 4-8 (skulls, etc)
Shoulders: 4 sets of 6 (heavy like a db press or uprights) (waves, this will change often)
Shoulders: 2 sets of 12 (side laterals or front raise)
Lower Body 2 (squat)
Squats/Good AMs (sometimes we'll do speed work): to a 1RM (always mixing it up)
Compound Assist: high/low (SLDL, Good AMs, etc)
Heavy Legs (something suspended, or even negatives): 6 sets of 4 (hypers, suspended AMs, etc)
Hamstrings: 4 sets of 6 reps
Heavy Back: 3-6 sets of 4-6 reps (rowing)
Heavy Back: 3 sets of 8 (chins, whatever)
Biceps: anything you want
Upper Body 2
Close-grip Bench (or variation, treated as a warmup): sets of 5 to a 5RM
Rack Lockouts: to a 1RM (vary the lockout, 4", 6", etc)
Triceps: 8 sets of 4-6 (skulls, oh db press, etc and go HEAVY)
Triceps: 4 sets of 6 (pushdowns, dips, etc)
Shoulders: 4 sets of 6 (side laterals or front raises)
To those of you who have any questions, comments, suggestions, feel free to post away.
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