Well, I'm going to start up a journal again. It's a little late since this prep really started at 16 weeks, but better late than never. So here it goes...I just got done with an 8 week recomp phase. This phase utilized My Doberman Training (Article is pending at bb.com sometime next year) which is basically a 3 day split that ramps up the intensity over a 4 workout period. The difference between this and most systems is that I stagger my intensity between training sessions. For instance I rate my intensity by levels (Levels 1-3+a deload level). If I'm on day 1 of my training I may be at a level 1 workout, Day 2 may be a level 2, and Day 3 may be a level in the deload phase. Each phase lasts for 1 workout except for the deload which is 2 workouts. With my UP DAY/DOWN DAY diet I trained every other day on my high calorie day. This went well and I went from 200 11% to 190 at 7%.
Now I'm still on the UP DAY/DOWN DAY DIET, but I'm utilizing a heavy light system which I'll be using for the next 5 weeks. I'm currently at 186 at 6%. I'll then switch to more of a FST-7 type workout. So with out further ado here was yesterday's session:
Heavy Chest and Triceps/Light Shoulders and Light Calves
Incline BB Bench "Intentions" (with these I push my hands together to contract the pecs as I press the weight up)
160x12 185x10 205x8 225x6 185x15
Flat BB Bench "Intentions" I normally use DB's here, but I trained at home and I have outgrown what I have.
160x15 190x12 215x10 245x6 (meant for 8) 185x15 (meant for 20)
Close grip bb bench
160x10 180x8 200x6 160x15
Dips
45x12 70x10 90x6 0x32
DB Upright rows 35x12,12,12,12,12 (20-30 seconds rest)
Rear laterals 15x15,15,15 (20-30 seconds rest)
Seated Calves 45x30,30,30,30,30
Leg raises x30,30,20,15
Now I'm still on the UP DAY/DOWN DAY DIET, but I'm utilizing a heavy light system which I'll be using for the next 5 weeks. I'm currently at 186 at 6%. I'll then switch to more of a FST-7 type workout. So with out further ado here was yesterday's session:
Heavy Chest and Triceps/Light Shoulders and Light Calves
Incline BB Bench "Intentions" (with these I push my hands together to contract the pecs as I press the weight up)
160x12 185x10 205x8 225x6 185x15
Flat BB Bench "Intentions" I normally use DB's here, but I trained at home and I have outgrown what I have.
160x15 190x12 215x10 245x6 (meant for 8) 185x15 (meant for 20)
Close grip bb bench
160x10 180x8 200x6 160x15
Dips
45x12 70x10 90x6 0x32
DB Upright rows 35x12,12,12,12,12 (20-30 seconds rest)
Rear laterals 15x15,15,15 (20-30 seconds rest)
Seated Calves 45x30,30,30,30,30
Leg raises x30,30,20,15
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