On the whole hows it feeling? Got the hang of it pretty well? I'm thinking in two weeks or so we should talk again and take it up a notch. Cool?
Yeah, it feels pretty good. Starting to find the right weight on most excersises. There's other notches? Oh Oh!.....
Your one rep max calculates out to 340. That is a very respectable weight for a barbell squat. You are training for martial arts, so you can't expect to be lifting the same kind of poundage a bodybuilder or power-lifter is. Amount of weight you lift is there to be increased so you are increasing your strength for your ma and as such, it is a secondary goal to your training.
3 sets of push ups to failure Bench press 12x170, 10x170,9x170 Flys 12x40, 12x40, 10x40 incline press 150x12, 150x10, 150x9 Tricep press 140x12, 140x11, 140x9 lying tricep extension 70x12, 70x10, 70x10 3.2 miles on the weight loss course on the eliptical.
4x30 leg raises on the seatless chair thingy 4x30 crunches 4x30 side crunches each side 4x30 back extensions 3x30sec planks. One on both feet and one on each foot. 5.8 miles on the eliptical cross country course 1
Chin ups - 3 sets 12,9,8 Close grip pull downs -140x12, 140x10, 140x10 Close grip with v handle 120x12 Shoulder press with 50lb Dumbells 12,10,9 Shoulder shrugs with 75lb dumbells 12, 10, 9 cable machine side raises 3 sets of 12 30 minutes on the eliptical cross country course 1 - 3.3 miles.
Squats 135x12, 185x12, 3x10 @255 leg extensions 3x12 @ 120 Leg press 3x12 @350 Leg curls 100x12, 100x10, 100x10 Standing calf raise 4x20 Seated calf raise 4x20 3.5 miles on the eliptical cross country course 2
I am truly amazed at the volume of your leg routine. Are you progressing with the amount of weight you lift, or are you static?
Well to be honest I had been lifting 3 x10 as a general work out at a weight that made me work but I wasn't trying to get bigger or stronger, just stay in shape. I am now starting to feel like I've lost a little muscle mass and strength. probably just from passing 40 and such so I asked for some advice and started changing up my work out to try and gain that back. So just recently I went up a couple of pounds. I am still getting the feel of this weight. Trying to make shure I'm getting down as far as I can go with it with out losing proper posture.
Anyone suggest to reduce the volume and increase the weight? I think you may be actually burning your muscles a bit with how much you are doing, especially with your post lift running and this could cause you to regress. Everyone is different and some people have the ability to train with the volume you are, so this is really just a thought on my part. If it were me, I would drop everything but the squatting and add some stiff leg deadlifts for your hamstrings. But also either increase the reps on the squats (20 rep program), or the weight. Did Big Mikey suggest anything beyond cutting back your run, he seems to know his stuff pretty well and would like to know his thoughts too?
I put the workout together for him as a starter to change things up from where he was. The goal is to keep stamina while increasing strength in movement. He's only doing 10 sets for quads which isnt much for someone who used to run for an hour AFTER legs. I used to do 16 sets as a rule. See thats the thing, for him, his legs are used to being pounded. As he's said, the workout is pretty easy. Had I changed it much more it might have proven straight up boring to him. When changing a workout I like to do that in stages. I decrease the workout in some areas adding stuff in others. I always want to take into account what they've already done. In this case I knew his legs could take the volume because in all honesty, in some ways, it was actually LESS than he was used to. The proof is in how he feels. Seems like he's thriving rather well thus far. Every time I've checked with him he's responded favorably. Next week I'll take it a step further, adding and tweaking a bit so that it stays interesting and keeps him moving forward.
