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2005/05/23, 09:10 AM
Ok guys, took about a 12 week break from lifting and running after having lost a tremendous amount of weight. I was just burned out and now Im ready to get back on track.
I did 2 BFL Challenges back to back, but I decided to do my own studies and came up with the following routine for my next 12 weeks (starting today).
My diet is pretty standard, On days I dont run I just eat every 3 hrs (starting as soon as I wake up)... usually a half a chicken breast and a half a potato. I use ISO Low Carb as a MRP (3 times a day).
On days I do run, I skip the morning meal and allow my HIIT routiune to bun fat before I eat (Only 5 meals on cardio days skipping the wakeup meal).
I do a 7 days split... before you freak out, hear me out...
I assign all my major body groups an amount of rest days as follows.
Arms : 3
Back: 4
Legs: 4
Abs: 2
Shoulders: 3
Chest: 3
Buttocks: 3
My Reps/Sets are usually:
12 @ 75% Body Weight
10 @ 85% Body Weight
8 @ 95% Body Weight
6 @ 120% Body Weight
12 @ 60% Body Weight
?? @ 50% Body Weight Till Exhaustion
I mark the bodygroup and when the rest days have expired from the previous workout... I do it again.. simple right?
All in all, I dont see any problems here but would like some input from any of you guys. See any problems with this? Anything I could improve on? Anything Im doing just plain wrong?
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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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