Saturday, January 28, 2017

February March April 2017 Workout Plan






Daily
1 set bodyweight squats
1 set low band curls
BFR weighted treadmill walk

Post workout or evening cardio for 12-20 minutes (weighted vest)

Week 1 – 15-20 reps
Week 2 – 12-15
Week 3 – 8-12
Week 4 – 5-8

Or

Week 1 – 8x3 reps
Week 2 – Myo-reps
Week 3 – 8x3
Week 4 – Cluster Sets


8x3

Myo-Reps

https://myrevolution.no/blogg/myo-reps-del-1-en-evolusjon-og-revolusjon/




Cluster Sets Next time you’re training biceps, instead of your traditional three sets of 12, use the same weight for three reps, rest 15 seconds and repeat this sequence for five minutes straight. – Josh Bryant

1 rep every 30 seconds for 10, 20, 30 or 40 minutes

Greasing the Groove
Pavel Tsatsouline on GTG, optimal rep count and rest duration for strength

How many sets to do when 'greasing the groove'?

Off days.
Bodyweight occlusion curls, TRX rows and squats
Occlusion treadmills walk with weighted vest.



Assistance – Strength Band Exercises
Week 1 15 - 20 reps
Week 2 12 - 15 reps
Week 3 8 - 12 reps
Week 4 5 - 8 reps

Start with 50% of 10RM
Sets 3 = 3x
Saturday - Sunday - off - Cardio





Monday, January 16, 2017

Rest Periods Between Sets: Hypertrophy, Strength or PRs

The three types of rest intervals are ordinary, stress, and stimulating.

1.   Ordinary  – 3 to 5 minutes - allows for recover of your performance level prior to the next set
2.   Stress – less than 3 minutes – accumulates fatigue, the more sets you do the more tired the muscle will be

3.   Stimulating – 12 minutes or more – allows you to perform better on the next lift. Good for working towards new PRs.


Sources:

https://www.t-nation.com/training/how-to-warm-up-for-a-one-rep-max




RxBar Real Food Protein Bars Variety Pack, 5 Flavor, 1.83 Ounce Bars (Pack of 10)




Sunday, January 1, 2017

My January 2017 Workout Plan


"Your mind will take the shape of what you frequently hold in thought, for the human spirit is colored by such impressions." – Marcus Aurelius



Having trouble with my left knee so will be doing occlusion training on leg exercises until healed.

Training Rules:

Hypertrophy
        Load (% of 1 Rep Max – 1RM) 50-80%
        Reps 6-12
        Sets 3-10
        Rest between sets 1 – 3 minutes

Power
        Load (% of 1 Rep Max – 1RM) 40-60%
        Reps 1-5
        Sets 3-5
        Rest between sets 2 – 6 minutes

Strength
        Load (% of 1 Rep Max – 1RM) 80-90%
        Reps 1-5
        Sets 4-7
        Rest between sets 3 – 6 minutes

Endurance
        Load (% of 1 Rep Max – 1RM) 30-50%
        Reps 20-50
        Sets 2-4

        Rest between sets 1 – 2 minutes

People often say that motivation doesn't last. Well, neither does bathing. That's why we recommend it daily. –Zig Ziglar