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Winters around the corner, time to cut the high rep concentrated movements and go for some bulk. This has got to be my favourite part of the year. Time to focus on compound movements, get under some heavy weight and giv'r. Just talking about it while I'm sittin here at work is getting me goin.
For those of you that are like me, that love the gym, that love being stuck under a barbell on the 8th rep when you were only gonna do 6, this is it. This is the best part of the year. It is the next few months that you will add on 20-40 pounds, that your bench will increase by 2 sets, or by 2 plates. Every hour spent at the gym is pure. You are there to gain muscle, and to gain weight. Your diet can slack, beacuse you really dont care now. You can eat a few mcDicks meals cause you know its only gonna give you more power. As long as your still getting that golden protein in your system, the carbs can hit the roof. Sure maybe your girl friend is gonna be unhappy that your abs are fading a bit, or that your waiste has gotten a few inches on it, but you just dont care. You feel better than youve ever felt, your stronger, your bigger and your more pumped than before.
I walk into the gym, and I stop at the door, I look around and take it all in. This is my place, my weights, and my time. This place was built for me, and for anyone else who is like me. The place doesnt feel like home, it feels much better than that. I dont walk in my front door every day knowing im going to walk out better than I came in. Thats why the gym is sacred.
The next few months, are the best months of the year. We all have our workouts, our own diets, our own ideas of what we want to become. Share your goals, your ideas and your new workout plans.
This is a toast to anyone who knows what I am talking about, who feels the same things I am feeling. Ill be there, trapped under too much weight, exhausted, and ready to quit.. but you know what, I'll think about this, I'll know that one of you is out there, doing the same damn thing, but instead, you just pushd out another rep. That will be my fire to keep going, I wont quit, because I know that you wont either.
Heres my winter program:
Mon Chest, Tris and Shoulders
Flat Barbell bench press 4x6
Incline Barbell Bench Press 4x6
Military Barbell Shoulder Press 4x6
Seated Dumbell Side Shoulder Lifts 3x6
Tricep Push down 3x6
Tricep Kick Backs 3x6
Flat Dumbell Flys 3x6
Incline Dumbell Flys 3x6
** I start with the compound movements to warm up my tris,shoulders and pecs then focus more on each direct muscle as the list goes down. First 2 excersizes use the chest, shoulders and triceps, next one uses the shoulders and triceps, next one just the shoulders, then just the triceps, then just the chest. **
Weds Back biceps forearms
Lat pull downs (wide grip) 4x6
Seated Rowing (v bar) 4x6
Barbell Pull ups 4x6
Barbell Bicep curls 4x6
Cable Bicep Curls 3x6
Forearm Dumbell curls 3x6
Reverse Forearm Curls 3x6
Back Hyperextentions 3x6
One handed Dumbell Shrugs 3x6
Fri Quads, hams calves
*** to ground Squats 4x6
Dead lift 4x6
Leg Press 4x6
Lunges 3x6
Calf press 3x8
Calf raise 3x8
Every day I do a high rep pushup/situp/pullup/tricep dip routine, but that does not effect my workout. It is high rep endurance training. Im trying to figure out if im overtraining my body with my workouts and then my every day routine, time will tell. The signs havent started rearing their ugly head yet.
I eat a ton of food, and each body part has a full weeks rest before its used again. It works amazingly. Mostly low volume high weight stuff. Each body part doesnt see more than 12 sets of intense direct movement. Im not used to compound movements, typicallydo the 5 day/one muscle a day routine. Usually see huge gains when i switch over to this program.
For those of you that dont workout and are interested, or those of you that do.. I'm sure having everyone discuss their workouts and the pro's and con's of them will offer a good place to gain some information.
Put up your workout, critique mine, offer advise, lets see what everyone else is doing...
For those of you that are like me, that love the gym, that love being stuck under a barbell on the 8th rep when you were only gonna do 6, this is it. This is the best part of the year. It is the next few months that you will add on 20-40 pounds, that your bench will increase by 2 sets, or by 2 plates. Every hour spent at the gym is pure. You are there to gain muscle, and to gain weight. Your diet can slack, beacuse you really dont care now. You can eat a few mcDicks meals cause you know its only gonna give you more power. As long as your still getting that golden protein in your system, the carbs can hit the roof. Sure maybe your girl friend is gonna be unhappy that your abs are fading a bit, or that your waiste has gotten a few inches on it, but you just dont care. You feel better than youve ever felt, your stronger, your bigger and your more pumped than before.
I walk into the gym, and I stop at the door, I look around and take it all in. This is my place, my weights, and my time. This place was built for me, and for anyone else who is like me. The place doesnt feel like home, it feels much better than that. I dont walk in my front door every day knowing im going to walk out better than I came in. Thats why the gym is sacred.
The next few months, are the best months of the year. We all have our workouts, our own diets, our own ideas of what we want to become. Share your goals, your ideas and your new workout plans.
This is a toast to anyone who knows what I am talking about, who feels the same things I am feeling. Ill be there, trapped under too much weight, exhausted, and ready to quit.. but you know what, I'll think about this, I'll know that one of you is out there, doing the same damn thing, but instead, you just pushd out another rep. That will be my fire to keep going, I wont quit, because I know that you wont either.
Heres my winter program:
Mon Chest, Tris and Shoulders
Flat Barbell bench press 4x6
Incline Barbell Bench Press 4x6
Military Barbell Shoulder Press 4x6
Seated Dumbell Side Shoulder Lifts 3x6
Tricep Push down 3x6
Tricep Kick Backs 3x6
Flat Dumbell Flys 3x6
Incline Dumbell Flys 3x6
** I start with the compound movements to warm up my tris,shoulders and pecs then focus more on each direct muscle as the list goes down. First 2 excersizes use the chest, shoulders and triceps, next one uses the shoulders and triceps, next one just the shoulders, then just the triceps, then just the chest. **
Weds Back biceps forearms
Lat pull downs (wide grip) 4x6
Seated Rowing (v bar) 4x6
Barbell Pull ups 4x6
Barbell Bicep curls 4x6
Cable Bicep Curls 3x6
Forearm Dumbell curls 3x6
Reverse Forearm Curls 3x6
Back Hyperextentions 3x6
One handed Dumbell Shrugs 3x6
Fri Quads, hams calves
*** to ground Squats 4x6
Dead lift 4x6
Leg Press 4x6
Lunges 3x6
Calf press 3x8
Calf raise 3x8
Every day I do a high rep pushup/situp/pullup/tricep dip routine, but that does not effect my workout. It is high rep endurance training. Im trying to figure out if im overtraining my body with my workouts and then my every day routine, time will tell. The signs havent started rearing their ugly head yet.
I eat a ton of food, and each body part has a full weeks rest before its used again. It works amazingly. Mostly low volume high weight stuff. Each body part doesnt see more than 12 sets of intense direct movement. Im not used to compound movements, typicallydo the 5 day/one muscle a day routine. Usually see huge gains when i switch over to this program.
For those of you that dont workout and are interested, or those of you that do.. I'm sure having everyone discuss their workouts and the pro's and con's of them will offer a good place to gain some information.
Put up your workout, critique mine, offer advise, lets see what everyone else is doing...
