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| The Sweat Box |
FOCUS - Improve Foundation/Stability, Lean Muscle Mass, Cardiovascular Endurance
PLAN - 3 Day Splits; First - Power / Explosiveness. Second - Hypertrophy/Resistance
THEORY - As I begin to exit my Middle Age and find myself having the beginnings of mobility and stability issues it’s now past time to focus on things that I may have been taking for granted. Primarily balance, stability and the foundation of my strength and endurance. So each session will be a bit shorter in duration but will begin each day with dynamic stretches and core to warm up the whole body.
GOAL - Remain strong, fit and vital for another 25 years
NUTRITION - Approximately 3000 cals/day on the high side, prioritize Protein (250 ish gram/day), 5-10 cups of veggies and higher digestibility carbs / fats. I’m not trying to get any heavier, but without building more lean muscle mass I will have little chance of getting out of my 50s without more joint / back pain
SPLIT #1 - POWER / EXPLOSIVENESS
Back to Basics
Day 1 - Deadlifts
Day 2 - Incline Barbell Press
Day 3 - Leg Press
Each day will focus on ONE exercise and ONE Only. I will begin with 10 minutes of dynamic stretching and core work to begin. At which point I will begin my lifts. No more than 5-8 reps until I get into my working weight, whatever that ends up being. Once I reach the working weight (where I cannot get more than 8 reps) I will complete btw 3-5 sets before moving onto my cardiovascular training (either X-Trainer / Treadmill at a brisk pace - 115-135 bpm - for 30 minutes)
SPLIT #2 - HYPERTROPHY / RESISTENCE
The Almighty Smith Machine
Day 1 - Back / Biceps
Day 2 - Shoulders / Chest / Triceps
Day 3 - Hammies / Quads / Hips / Calves
These will be more of my traditional workouts where I can focus on more individual, smaller muscles to build upon the foundations of the heavier days. These workouts will be btw- 30-45 minutes with a focus on Full Reps, short ish rest breaks, a few super sets and just keeping the body moving. Like the previous split, I plan to hit 30 Minutes of Brisk cardio after.
Days will vary depending on time / equipment available on this split but that's fine. I’ll leave samples of what these days will look like below.
By the end of August I am hoping to be feeling both stronger and more stable in my foundation. I’ll track progress here and probably on my @warondadblog IG account for anyone who wants to follow along.
AK
SAMPLE HYPERTROPHY DAYS
1) Back / Biceps
Warm Up
Hammer Grip Pull Downs - 4 x 8-12
Meadows Row - 4 x 8-12
Bentover Row - 4 - 8-12
EZ Bar Curl - 4 x 10-15
DB Curls - 4 - 10-15
2) Shoulders / Chest / Triceps
Warm Up
Rear Delt Fly / Face pull - 3 x 15-20
Peck Deck / Cables - 3 x 15-20
DB Upright Clean - 3 x 10-12
DB Side Lat Raise - 3 x 10-12
Low Incline Smith Press - 3 x 10-12
Flat Smith Tricep Press - 3 x 10-12
Tricep Extension - 3 x 10-15
3) Hammies / Quads / Hips / Calves
Warm Up
Adductors - 2 x 20
Abductors - 2 x 20
Seated Ham Curl - 4 x 10-15
Quad Ext - 4 x 10-15
Standing Calf Raises - 4 x 15-20
