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2004/02/04, 02:14 PM
I've been following the BFL lifting routine for 9 weeks now and have seen some good results (I must admit I am impressed). I totally did away with the diet, as I feel there is entirely to much carb intake with the plan.
Alas, I feel i've outgrown the weightlifting section, I feel like I could be doing so much more, Not "more weight" but more exercises spread out more frequently.
For instance, the first 4 weeks seemed great, I did chest and by the time it came around again I was no longer sore. But now I can do my chest and 2 days later, Im no longer sore (Usually not sore the next day, the day after I am, then the next im fine again) but on the BFL program I still have to wait 2 more days to do it again.
This board alwyas stresses "listen to your body" and I am, I just need help responding in the apporpriat way.
A friend Sugessted this schedule, any professional care to tell me what theu think about it.
Monday
HIIT Cardio
Abs
Tuesday - (Chest & Shoulders)
Bench press
Upright row (bar pull-ups)
Incline bench
Post delt machine
Flys
Shoulder Blaster
Military press
Cable crossover
Side raises
Bent-over Post Delt Flies with dumbbells
Wednesday
HIIT Cardio
Abs
Thursday - (Arms)
Dips
Straight bar curl
Skull crushers
Dumbbell hammer curl
Tricep pushdowns
Preacher curl
Seated tricep press
Incline dumbbell curls
Tricep kickbacks
Behind the back wrist curls
Friday
HIIT Cardio
Abs
Saturday - (Legs & Back)
Squats
Lat pulldowns
Prone hamstring curls
Reverse-grip bent-over-row on Smith Press
Leg press
Seated hamstring curls
Seated row
Standing calves
Shrugs
Seated calves
Pullovers
Dumbbell lunge
Dumbbell rows
Sunday
REST REST REST!!!!!
Do you guys see anything wrong with this schedule?
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If your muscle wont allow you to do the last few reps, make your mind and heart do it. Your muscles will thank them later.
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2004/02/04, 02:18 PM
Looks okay...give it a try and see how you feel/respond. Looks like a lot from the surface, but it's only a 3-day split and if you keep your total # of sets reasonable, you should feel fine.
Good luck!
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**_Robert_**
Pain is temporary; glory is forever!
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2004/02/04, 02:20 PM
If I do 3 or 4 sets of those...I'd end up in the hospital if I were lifting heavy. Looks like a lot on each lifting day. Where are the deadlifts?
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Its like herding cats.
Charlie
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2004/02/04, 02:25 PM
I see it more like a circuit (probably no more than 2 sets each, using no heavier than moderate weights in some cases). No, the pyramid scheme probably won't work here since there are just too many exercises.
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**_Robert_**
Pain is temporary; glory is forever!
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2004/02/04, 02:27 PM
Gotcha. That makes sense. What kind of weight would you use ??
Could you give me a ballpark percentage of 1RM to plug in?
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Its like herding cats.
Charlie
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2004/02/04, 02:36 PM
Everyone is different, but when I was doing circuit training, I used between 55-70%.
Clandress, not sure what you goals are, but I assume it is not mass. However, if it is, you are better off cutting out some of your exercises in favor of purely compound ones such as curls, lying tricep extensions, bench presses, military, deadlifts and squats. These are excellent mass-building exercises.
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**_Robert_**
Pain is temporary; glory is forever!
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2004/02/04, 02:55 PM
Whats a good rep number for circuit? I presume that rest periods should be short. I wanted to do this for about 3 weeks just to break up my current heavy routine and surprise my body.
Sorry clandress, I didn't mean to hijack. BTW, clandress do you ever look at the journals people keep here. They have been a great learning tool for me. Of coarse Robert is second to none and has the patience of Job and a keen sword collection.
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Its like herding cats.
Charlie
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