"Old WoW injury, yeah, it flares up sometimes. "
Done! After feverously working last night and this evening away, I have developed my new training regiment.
You're gonna love this, John.
Him and I worked out at the Wellness Center at PRCC today. Great workout. We did some serious damage to our arms and chest, with a few other goodies tossed in for good measure.
Going there was great. There were about 8 people there, and about 5 or 6 of them were the SAME people who worked out there when I did 2 years ago. It was like stepping back in time and it felt comfortable. There was Mr. Kimball, big old guy, bald guy who uses the treadmill alot, and this nice, older gentlemen who is the parent of someone I went to highschool with but I just can't remember now and a few others I can't remember now. Working out between 4-6 seems like a great idea. So much easier to get things done than at the Payne Center. This one girl kept staring at me while she was working out and it was funny/weird because I thought " You are probably waay too young for me."
I went back into my Nazi trainer routine. John chose his dumbells and I told him to hurry because the old lady working out next to us would be needing them soon. He tried really hard though, and he's going to make awesome gains and we're gonna pile on the muscle. He's just got to get his stamina up. He hasn't been working out like I have so he shouldn't feel bad at all.
Until the summer gets here it's going to be really hard for me, Robert and John to work out together, but I figure since Robert is going to be my neighbor it shouldn't be too hard for me to get ahold of him without a cell phone. Which I need one so badly now, btw. It's driving me crazy. I'm going to get a pre-paid while I build up credit to get the one I really want.
Mmm, the workout was awesome. I felt great afterwards. When we finished I went and laid in John's yard and soaked up some sun. I'm really excited about all this. Most of my strength is really intact from before, which is amazing given how much neglect I faced and being injured at one point.
We were so silly on the interstate too. I went to throw my gum out the window and John was like "Don't do that!" and I was like " It's okay! It's flame retardant. Deer eat gum and s#1t. Ever watched a deer blow a bubble? "
Then I had a J.D. moment where I imagined throwing my gum out and the motorcycle behind us flipping when it ran over it.
Today at work this customer walked in who had a build that I've been looking for. It's a matchup for something I'm measuring myself against, so I went up and talked to him for a while. The great thing about people who workout is they love to talk about working out. There's a sense of comradery to the whole thing, and I can always strike up a conversation about training with other people. He actually trains as a tri-athlete so it was interesting. He did some serious cardio training. I didn't like the split he used but I imagine it's because of time issues. He does allow an entire week off for rest though, which is good.
Anywho, without further ado, here is the completed program.
Monday - Chest, Forearms*
Tuesday - Back, Abs
Wednesday - Arms,
Thursday - Legs, Abs
Friday - Shoulders, Forearms*
Saturday - Abs
Sunday - Rest
* = Subject to Scheduling Change after trial
With that split, each body part gets worked hard once a week, with plenty of focus and time off to recover. Most bodyparts play a secondary role in the training of other body parts, so it's important to let them rest. Arms is going to be bad, because I like to keep them together, instead of seperating them like most people do. I may really regret this later, and have to split them up. We'll see. Legs as always will be murder, but that's just how that goes.
Each body part gets 20 sets total, with a few exceptions. Arms = 24 sets, or 12 for the biceps and 12 for the triceps. Gotta keep them equal. I like to alternate between the two so they can rest between and allow to make the most of time.
We're gonna be training heavy, with low repetitions, something that I know we've never done before. All sets are gonna be 4-6 reps.
Monday - Chest
Dumbell Declined Butterfly X 2
Dumbell Inclined Butterfly X 2
Dumbell Butterfly X 2
Pushups ( Warmup )
Dumbell / Bar Declined Bench X 3 Sets
Dumbell / Bar Inclined Bench X 3 Sets
Dumbell / Bar Bench X 3 Sets
Dips X 2
Straight Arm Pullovers X 2
Cable Crossovers X 2
Pushups
Tuesday - Back
Straight Arm Cable Pulldowns X 3
1 Arm Cable / Dumbell Row X 3
Hyperextensions X 3
Lat Pulldowns X 3
Seated Cable Row X 4
Pullups X 4
Wednesday - Arms
Biceps
Hammer Curls (Warmup) X 2
Reverse Curls (Warmup) X 2
Preacher Curls X 3
Concentration Curls X 2
Zoltman Curls X 3 (Exhaustion)
Triceps
1 Arm Overhead Extensions X 2
1 Arm Kickbacks X 2
'Skullcrushers' X 3
Cable Pressdown X 2
Close Grip Bench X 3 (Exhaustion)
Thursday - Legs, Abs
Lunges X 3
Calf Raises X 2
Leg Raises X 3
Leg Curls X 3
Deadlift X 2
Calf Raises X 2
Squats X 3
Calf Raises X 2
Friday - Shoulder
Arnold Presses X 2 ( *I* also invented these but he did it first )
Upright Row (Cable or EZ Bar) X 2
Rear Shoulder Raise X 3
Side Shoulder Raise X 3
Front Shoulder Raise X 3
Reverse Over Laterals X 3
Shoulder Press X 3
Dumbell Shrugs X 3
Farmers Walk (exhaustion)
I'm still working on the Abs program. We're training abs now, but I'm going to develop a better program in the next couple of days.
- John
You're gonna love this, John.
Him and I worked out at the Wellness Center at PRCC today. Great workout. We did some serious damage to our arms and chest, with a few other goodies tossed in for good measure.
Going there was great. There were about 8 people there, and about 5 or 6 of them were the SAME people who worked out there when I did 2 years ago. It was like stepping back in time and it felt comfortable. There was Mr. Kimball, big old guy, bald guy who uses the treadmill alot, and this nice, older gentlemen who is the parent of someone I went to highschool with but I just can't remember now and a few others I can't remember now. Working out between 4-6 seems like a great idea. So much easier to get things done than at the Payne Center. This one girl kept staring at me while she was working out and it was funny/weird because I thought " You are probably waay too young for me."
I went back into my Nazi trainer routine. John chose his dumbells and I told him to hurry because the old lady working out next to us would be needing them soon. He tried really hard though, and he's going to make awesome gains and we're gonna pile on the muscle. He's just got to get his stamina up. He hasn't been working out like I have so he shouldn't feel bad at all.
Until the summer gets here it's going to be really hard for me, Robert and John to work out together, but I figure since Robert is going to be my neighbor it shouldn't be too hard for me to get ahold of him without a cell phone. Which I need one so badly now, btw. It's driving me crazy. I'm going to get a pre-paid while I build up credit to get the one I really want.
Mmm, the workout was awesome. I felt great afterwards. When we finished I went and laid in John's yard and soaked up some sun. I'm really excited about all this. Most of my strength is really intact from before, which is amazing given how much neglect I faced and being injured at one point.
We were so silly on the interstate too. I went to throw my gum out the window and John was like "Don't do that!" and I was like " It's okay! It's flame retardant. Deer eat gum and s#1t. Ever watched a deer blow a bubble? "
Then I had a J.D. moment where I imagined throwing my gum out and the motorcycle behind us flipping when it ran over it.
Today at work this customer walked in who had a build that I've been looking for. It's a matchup for something I'm measuring myself against, so I went up and talked to him for a while. The great thing about people who workout is they love to talk about working out. There's a sense of comradery to the whole thing, and I can always strike up a conversation about training with other people. He actually trains as a tri-athlete so it was interesting. He did some serious cardio training. I didn't like the split he used but I imagine it's because of time issues. He does allow an entire week off for rest though, which is good.
Anywho, without further ado, here is the completed program.
Monday - Chest, Forearms*
Tuesday - Back, Abs
Wednesday - Arms,
Thursday - Legs, Abs
Friday - Shoulders, Forearms*
Saturday - Abs
Sunday - Rest
* = Subject to Scheduling Change after trial
With that split, each body part gets worked hard once a week, with plenty of focus and time off to recover. Most bodyparts play a secondary role in the training of other body parts, so it's important to let them rest. Arms is going to be bad, because I like to keep them together, instead of seperating them like most people do. I may really regret this later, and have to split them up. We'll see. Legs as always will be murder, but that's just how that goes.
Each body part gets 20 sets total, with a few exceptions. Arms = 24 sets, or 12 for the biceps and 12 for the triceps. Gotta keep them equal. I like to alternate between the two so they can rest between and allow to make the most of time.
We're gonna be training heavy, with low repetitions, something that I know we've never done before. All sets are gonna be 4-6 reps.
Monday - Chest
Dumbell Declined Butterfly X 2
Dumbell Inclined Butterfly X 2
Dumbell Butterfly X 2
Pushups ( Warmup )
Dumbell / Bar Declined Bench X 3 Sets
Dumbell / Bar Inclined Bench X 3 Sets
Dumbell / Bar Bench X 3 Sets
Dips X 2
Straight Arm Pullovers X 2
Cable Crossovers X 2
Pushups
Tuesday - Back
Straight Arm Cable Pulldowns X 3
1 Arm Cable / Dumbell Row X 3
Hyperextensions X 3
Lat Pulldowns X 3
Seated Cable Row X 4
Pullups X 4
Wednesday - Arms
Biceps
Hammer Curls (Warmup) X 2
Reverse Curls (Warmup) X 2
Preacher Curls X 3
Concentration Curls X 2
Zoltman Curls X 3 (Exhaustion)
Triceps
1 Arm Overhead Extensions X 2
1 Arm Kickbacks X 2
'Skullcrushers' X 3
Cable Pressdown X 2
Close Grip Bench X 3 (Exhaustion)
Thursday - Legs, Abs
Lunges X 3
Calf Raises X 2
Leg Raises X 3
Leg Curls X 3
Deadlift X 2
Calf Raises X 2
Squats X 3
Calf Raises X 2
Friday - Shoulder
Arnold Presses X 2 ( *I* also invented these but he did it first )
Upright Row (Cable or EZ Bar) X 2
Rear Shoulder Raise X 3
Side Shoulder Raise X 3
Front Shoulder Raise X 3
Reverse Over Laterals X 3
Shoulder Press X 3
Dumbell Shrugs X 3
Farmers Walk (exhaustion)
I'm still working on the Abs program. We're training abs now, but I'm going to develop a better program in the next couple of days.
- John