Ive been waiting for tonight since last Sunday, my favorite workout day of my week. Will carb up a bit during the day with some oatmeal, bananas for lunch; a late afternoon meal of chicken breasts and pasta; another banana or 2 in the evening; and then a high potassium carb drink with lots of water during workout to hopefully help flush the lactic acid; post workout I like to drink a protein shake followed usually by a protein heavy meal about a hour later.
This cycle I am doing push and pull muscles together same workout twice a week, legs on a seperate workout. (The last cycle I did push days and then pull days seperate with legs worked in between). Chest (push) and shoulders (push/pull) on the 1st workout day of the week, biceps (pull) and triceps (push) on the next, legs on the same day as arms but in a split, and then 3 boxing and martial arts (kicks) heavy bag workouts in between for cardio.
(I know I probably do stuff that is old skool but Im an old guy at 45 who just likes to workout because it still feels as good today to workout as it did when I was 15 or 30, I get high on it. 30 years of working out with the boxing and the weights off and on, mostly on, Ive never taken more than 6 months off total ever and that is just due to burn out or maybe an injury. I will still box tho a few times a week even if Im on a time out from the weights. And gladly my worst injury so far is just a beatup knee that I am working around trying not to have to have surgery on. I like my time offs getting all fat and lazy but then I look at myself and get disgusted and go right back to it fresh and eager. Thats why I try to build a different program and diet every 6-10 week cycle to combat stagnation and burn out. The good ones I will pull back out again later down the line if they worked.)
warmup, get blood flowing x pushups, pullups
flat bench press:
1 big plate (each side) x 10-20 reps x 1 set (inclines only with this weight)
2 plates (each side) x 7 x 1
3 ^ x 5 x 1
4 ^ x 3 x 1
> add only small plates for single reps in single sets up to my last weeks max, every other week add to max
4 x rep to failure x 1 set
3 " "
2 " "
1 " "
shoulders x BB:
deadlifts x same weights as bench press pyramiding x single reps, single sets each weight no adding small plates for max singles at the top just use the big plates up and down; BB x bent rowes, overhead presses x 1 plate each side as my base adding small weights while pyramiding up and down x single sets x reps as I feel em;
shoulders, chest x DB:
light-heavy-lite pyramid x incline bench flyes, bent rowes, overhead presses x one right after another no rest between x single sets x reps as I feel.
This cycle I am doing push and pull muscles together same workout twice a week, legs on a seperate workout. (The last cycle I did push days and then pull days seperate with legs worked in between). Chest (push) and shoulders (push/pull) on the 1st workout day of the week, biceps (pull) and triceps (push) on the next, legs on the same day as arms but in a split, and then 3 boxing and martial arts (kicks) heavy bag workouts in between for cardio.
(I know I probably do stuff that is old skool but Im an old guy at 45 who just likes to workout because it still feels as good today to workout as it did when I was 15 or 30, I get high on it. 30 years of working out with the boxing and the weights off and on, mostly on, Ive never taken more than 6 months off total ever and that is just due to burn out or maybe an injury. I will still box tho a few times a week even if Im on a time out from the weights. And gladly my worst injury so far is just a beatup knee that I am working around trying not to have to have surgery on. I like my time offs getting all fat and lazy but then I look at myself and get disgusted and go right back to it fresh and eager. Thats why I try to build a different program and diet every 6-10 week cycle to combat stagnation and burn out. The good ones I will pull back out again later down the line if they worked.)
warmup, get blood flowing x pushups, pullups
flat bench press:
1 big plate (each side) x 10-20 reps x 1 set (inclines only with this weight)
2 plates (each side) x 7 x 1
3 ^ x 5 x 1
4 ^ x 3 x 1
> add only small plates for single reps in single sets up to my last weeks max, every other week add to max
4 x rep to failure x 1 set
3 " "
2 " "
1 " "
shoulders x BB:
deadlifts x same weights as bench press pyramiding x single reps, single sets each weight no adding small plates for max singles at the top just use the big plates up and down; BB x bent rowes, overhead presses x 1 plate each side as my base adding small weights while pyramiding up and down x single sets x reps as I feel em;
shoulders, chest x DB:
light-heavy-lite pyramid x incline bench flyes, bent rowes, overhead presses x one right after another no rest between x single sets x reps as I feel.
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