new gym plan
probably not interesting for anyone other than onesti, but nobody is making you read this so don't moan!
here is the program, i am following the part that is geared towards strength http://www.ultimate-hypertrophy.com/UHT/Chapter_7.html
it is lower down, you get hardgainers first.
the actual program was designed by a former powerlifter and strongman and now bodybuilder in the advance age category (over 40s).
every piece of advice i have taken from him has worked great for me in both diet, training and generally becoming more manly and strong!!
so i have worked 3 days back to back for the first time in a year now and let me tell you this HURT!
this is what i have done, pasted from my log so some rambling no doubt:
ok so hit first phase of UHT for strength and this is how it went
shoulder press 50kgs 10-10-10 3 mins rest between
assisted dips -25kg on machine 10-10-10 3 mins rest
tricep pushdown had to play with the weight for this so 20kg rope grip 10 too easy 25kg rope grip 10 reps harder although the rope made this harder than the weight, metal V grip 25kg too easy again so will probably play around with this exercise, never really done it before
skull crushers 20kg dbell 10-10-10 this was a hard move due to the mechanics for me, plus not done before
feeling sore today though, arms were well pumped after session. the shirt i wore to work did not fit my arms so well on leaving compared to when i arrived at gym!
pull day
assisted pull up machine as i can only bust out singles at my weight -40kg 10-10-10 these were hard
bent over rows 50kg barbell 10-10-10 first set v hard rest actually a bit easy
close grip pull downs 50kg 10-10-10 these were too easy
one arm dumbell rows 12.5kgs 10-10-10 again with the easy
tomorrow i am doing squats deadlifts front squats and probably lunges as i cannot think of another lower body move.
might do some core work like dumbell swings too using the same plan.
today i remembered somethings:
1 pull day should not be before my legs day. i find pull ups and similar really make my lumber tight and sore so hitting legs the day after is a poor plan. maybe this is just me?
2 lunges give me issues due to knee instability on the left knee.
squats 110kg 10-10-10
deadlifts 110kg 10-10-10
front squats 60kg 5 (oops) 50kg 10-10-10
lunges 5 reps with 2x15kg dumbells then stopped due to above
i stopped here as my core was well thrashed.
front squat was weird think i should've warmed up a bit more before jumping onto 60kg maybe...think 50kg is too light will do this next session and see.
obviously DL was all mixed grip, lats and lumber were tight for squats and deadlifts so am going to do this as pull/push/legs for rest of phase 1.
phase 2 is upper/lower might do this as lower/upper...not sure yet.
last few days have kicked my ass, moving from 5 or less reps over several sets for so long onto this has really hurt.
hunger is through the roof and my waist is already slimmer. sure this will pass soon, or i'll need more new jeans!
had 3 minutes rest between each set.
so been interesting and very tiring. may actually get a power nap in today before rachael gets home from cash n carry with russell! maybe not i get to play computer games now!!
next few sessions i am going to do : saturday pull day, sunday push day, monday leg day. all same weight reps etc but 2:15 rest
weds pull, thurs push, fri legs only 1:30 rest. then satday and maybe sunday off.
phase 2 monday upper work only same moves weight and rest but add 3 sets(!!), tuesday legs as the day before (might swap upper and lower), weds off, thurs as monday, friday as tuesday. end this phase and have one week off.
then i hit phase 3 which is in the attached link. looking forward to this part most although feeling stronger at high reps from last few days work.