- Joined
- Jul 13, 2004
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- Age
- 51
- Location
- In a van, down by the river...
I thought about giving my new journal the title of "Crap", but I think I've already got a thread floating around here with that name...
Okay, the goal of this routine will be to improve both my general strength and, more specifically, my core strength. So what you'll see is a lot of the big compound exercises, core specific exercises, unilateral exercises, and bit of speed.
I'm including some exercises that I've never done before; such as Snatches, Speed Benching, Unilateral Benching, Unilateral Military Press, and the DB Side Lunge. I'm also going to do Pull-ups. I'll replace the Yate's Rows with them as soon as the morons ship my product! Which should be by the 23rd. I'm also including some exercises that I haven't done in a long time; such as Overhead and Jump Squats.
There's one interesting twist on the core days, instead of upping the weights, I'm going to add sets until I get to 5 full sets, then I'll add weight and reset to three sets.
Upper Power
I want to include some plyos at the end of my workouts, but I'm still trying to figure out what I should add. Any recommendations would most welcome. I also want to include dragonflies. I need to pick up some bands so that I can try out Core Statics (thanks Cowpimp!). I want to include regular stretching session to. I have one written out that takes about 20 minutes. Here it is:
I'm also going to include two sprinting sessions each week
Just as importantly, this time around I have a meal plan. Jodi was very kind and wrote one for me. My goal is to lose 15 pounds of adipose tissue (that sounds better than "fat"). Here is the meal plan:
Keep in mind that my routine isn't set in stone yet. I don't know anyone in person that I can get advice from, so, other than IM, I do weight training in a vacuum. So, if you're so inclined, I'd like your feedback on what you've seen so far and anything that I can do to make my workout better.
Okay, the goal of this routine will be to improve both my general strength and, more specifically, my core strength. So what you'll see is a lot of the big compound exercises, core specific exercises, unilateral exercises, and bit of speed.
I'm including some exercises that I've never done before; such as Snatches, Speed Benching, Unilateral Benching, Unilateral Military Press, and the DB Side Lunge. I'm also going to do Pull-ups. I'll replace the Yate's Rows with them as soon as the morons ship my product! Which should be by the 23rd. I'm also including some exercises that I haven't done in a long time; such as Overhead and Jump Squats.
There's one interesting twist on the core days, instead of upping the weights, I'm going to add sets until I get to 5 full sets, then I'll add weight and reset to three sets.
Upper Power
- Bench Press
- Military Press
- T-Bar Row
- Yates Row (replace)
- Front Squat
- Leg Extension
- Romanian Deadlift
- Lying Leg Curl
- Speed Bench
- Unilateral Bench
- Snatch
- Unilateral Military Press
- Overhead Squats
- Jump Squats
- Zercher Good-mornings
- DB Side Lunge
I want to include some plyos at the end of my workouts, but I'm still trying to figure out what I should add. Any recommendations would most welcome. I also want to include dragonflies. I need to pick up some bands so that I can try out Core Statics (thanks Cowpimp!). I want to include regular stretching session to. I have one written out that takes about 20 minutes. Here it is:
Neck Rotation
Shoulder Stretch
Wrist Flex
Finger Press
Standing Quad Stretch
Calf Stretch
Arch Stretch
Butterfly
Seated Torso Twist
Toe Touch
Ankle Rotation
Lateral Chest Opening
Cross Knee Pull
Elongation Stretch
Shoulder Stretch
Wrist Flex
Finger Press
Standing Quad Stretch
Calf Stretch
Arch Stretch
Butterfly
Seated Torso Twist
Toe Touch
Ankle Rotation
Lateral Chest Opening
Cross Knee Pull
Elongation Stretch
I'm also going to include two sprinting sessions each week
Just as importantly, this time around I have a meal plan. Jodi was very kind and wrote one for me. My goal is to lose 15 pounds of adipose tissue (that sounds better than "fat"). Here is the meal plan:
Meal 1:
3 Whole Eggs
3 Egg Whites
2 oz. Ground Beef
1 C. Spinach
Scramble that all up and it's very yummy!
1 Apple
Meal 2:
2 Scoops Protein
1/2 Cup Oats
2 tsp Flax Oil
1 T. Ground Flax Seeds
Meal 3:
6 oz. Chicken Breast
Romaine, Celery, Peppers, Cucumbers
1 Small Box Raisins or cranberries
1 Tbls Olive Oil
1 Tbls Lemon Juice or Apple Cider Vinegar
OR
6 oz. Chicken Breast
2 Slices Whole Grain Bread (sprouted grain is best)
1 T. Safflower Mayo
Small Side Salad with Olive oil and Lemon Juice or Vinegar
Meal 4: PWO
1.5 Scoops Protein
1/2 C. Nonfat Plain Yogurt
1 Medium Banana
1/4 C. Oats
OR
Non-workout Day
2 Scoops Protein
1 Banana
2 tsp. Flax Oil
1 T. Ground Flax (grind them in a coffee grinder)
Meal 5:
7oz Fish or Beef
6 Fish Oil Capsules
3/4 C. Brown Rice
1 C. Green Beans
Meal 6:
1.5 C. 1% Cottage Cheese (add cinnamon and splenda)
1/2 Scoop Protein Powder (mix it in)
1 oz. Almonds
I'm not going to treat my diet secondary to my lifting.3 Whole Eggs
3 Egg Whites
2 oz. Ground Beef
1 C. Spinach
Scramble that all up and it's very yummy!
1 Apple
Meal 2:
2 Scoops Protein
1/2 Cup Oats
2 tsp Flax Oil
1 T. Ground Flax Seeds
Meal 3:
6 oz. Chicken Breast
Romaine, Celery, Peppers, Cucumbers
1 Small Box Raisins or cranberries
1 Tbls Olive Oil
1 Tbls Lemon Juice or Apple Cider Vinegar
OR
6 oz. Chicken Breast
2 Slices Whole Grain Bread (sprouted grain is best)
1 T. Safflower Mayo
Small Side Salad with Olive oil and Lemon Juice or Vinegar
Meal 4: PWO
1.5 Scoops Protein
1/2 C. Nonfat Plain Yogurt
1 Medium Banana
1/4 C. Oats
OR
Non-workout Day
2 Scoops Protein
1 Banana
2 tsp. Flax Oil
1 T. Ground Flax (grind them in a coffee grinder)
Meal 5:
7oz Fish or Beef
6 Fish Oil Capsules
3/4 C. Brown Rice
1 C. Green Beans
Meal 6:
1.5 C. 1% Cottage Cheese (add cinnamon and splenda)
1/2 Scoop Protein Powder (mix it in)
1 oz. Almonds
Keep in mind that my routine isn't set in stone yet. I don't know anyone in person that I can get advice from, so, other than IM, I do weight training in a vacuum. So, if you're so inclined, I'd like your feedback on what you've seen so far and anything that I can do to make my workout better.