Sorry for the lack of the posts these last two weeks. I started my summer strength and conditioning internship two weeks ago, and that has taken up a lot of my time. But anyways, last week was a de-load period for me. As helpful as a de-load week was, it was EXTREMELY boring. Going through the motions just isn't fun.
This morning began the next phase in my strength program. All compound exercises will now be performed for three sets of three, while the assistor exercises will be three sets for eight to ten repetitions. Since my goal for my back and biceps are hypertrophy, all exercises for these muscle groups will be in the eight-ten repetition range.
Because the lifting gets more intense over these two weeks, I feel that increasing my calorie intake at least by 200-300 (3,200 to 3,500-3,600) will be needed in order to lift more weight. Almost two weeks ago, I was able to bench 205 for four reps, but this morning I could barely hit it for three. This could have been because I lifted very light all last week, but I think it is more because I have been under my calorie goal for the last couple days.
Lastly, I felt the need to add 10 minutes of HIT to the end of my training sessions, just to make sure that not too much fat is being added during this bulk. An extra 10 minutes of cardio shouldn't impede strength gains right?
Week 8/9
Monday (Chest/Tris)
| Bench Press (3x3) |
| Incline Bench (3x6-8) |
| DB Flys (3x8-10) |
| Tricep Skull Crusher/Close Grip Combo (3x8-10) |
| Overhead Pulley Tricep Exts (8-10) |
| Dips (3xF) |
| Leg Raises/Russian Twists (2x25) |
10 min of HIT
Tuesday (Back/Biceps)
| Bent Over BB Rows
(4x8-10) |
| Lat Pulldowns (3x8-10) (2x5) |
| One-Armed DB Rows (3x8-10) (Controlled) |
| Barbell Forehead Curls/BB Reg Curls
(2x8-10) (2x8-10) |
| Dumbbell Hammer Variations (3x8-10) |
| DB Concentration Curls (Incline) (3x8-10) |
Decline Situps (3x25)
10 min of HIT
| Wednesday
(Legs/Shoulders) |
| Barbell Squats (3x3) |
Hex Bar Deadlifts (3x3)
| Leg Extensions
(3x8-10) |
| Leg Curls (3x8-10) |
| LP Calf Raises (3x25) |
| Barbell Clean and Press (4x8-10) |
| DB Shoulder Press (3x8-10) |
| DB FR/LR (3x8-10) |
| Rear Delt Machine (3x8-10) |
Cable Curls (3x25)
10 min of HIT
| Thursday
(Chest/Tris) |
| Bench Press (3x3)+ (DS) |
| Incline Bench (3x3) + (DS) |
| Machine Flys (3x8-10) |
| Cage Bench (Tricep Sticking Point)
(3x8-10) |
| Dumbbell Skull Crushers (3x8-10) |
| Tricep Rope Pulldowns (3x8-10) |
Leg Raises/Russian Twists (2x25)
10 min of HIT
| Saturday
(Back/Bis) |
| BB Bent Over Rows (4x8-10) |
| Lat Pulldowns (3x8-10) (DS) |
| DB One-Armed Rows (3x8-10) |
| Barbell Curls (4x8-10) |
| Incline Dumbbell Curls (3x8-10) |
| Concentration Curls (3x8-10) |
| DB Forearm Holds (3 for 45 seconds) |
AB Machine (3x25)
10 min of HIT
| Sunday
(Legs/Shoulders) |
| Hex Bar Deadlifts (3x3) |
| Front Squats (3x8-10) |
| Leg Extensions (3x8-10) |
| Leg Curls (3x8-10) |
| DB Calf Raises (3x25) |
| Military Press (3x3) |
| DB Bradford press (3x8-10) |
| DB Isolated FR/LR (3x8-10) |
| Bent Over Rear Delt Raise (3x8-10) |
| Cable Crunches (3x25) |
|
|
|
|
|
|
No comments:
Post a Comment