KMAN's NEW Log- Time to "Get Big. Get Strong. Get Ripped."
I'm going to mix things up for a while. Until now my focus is has been on strength. I'm going to be focusing on getting "big and ripped". Although i'm focusing on my body comp, i'm still going to use strength gains as my way of gaining muscle, i will just do more high rep work. The biggest change will be MY DIET! I will be using what i've learned from the book Better Than Steroids. I'll add more detail to what i plan to do diet wise in the next post.
THIS WILL BE THE PROGRAM
DAY 1- Press 1- Focus on chest
Flat Bench- heavy low reps (as much rest as needed)
Incline Bench- 2x4-8 (2 minutes rest)
Military Press-3-5sets X 3 reps
Hammer Strength Seated Chest Press- 2x6-10 (if recovery is a problem or I’m short on time, this will go)
Pec Dec- 2x high reps of 12-15 to get pump/burn
DAY 2- Heavy Legs & Back
Squat- Heavy low reps however I want
Deadlift- will do this once every 1.5 weeks or so… but not everytime (kills my CNS)
RDLs will sometimes be rotated in when DL is not… focusing on form in the 4-6 rep range
BB ROWS- either 6*3 or 3x5 heavy weight
BB CURL- 2x5
HEAVY AB WORK!
DAY 3- PRESS 2- focus on shoulders & Tris
Seated Military Press- however I want working up to one heavy set and then another set of higher reps
DB Arnold Press- 3x5 pyramiding up to the top set and then a back off set of higher reps
Incline Neutral Press- 3*not sure what rep range… probably will vay all the way from 5-10.
Tri high rep work… I’d I wont do a shoulder burn since I’ll already do a burn set of seated MP and DB Arnolds
DAY- 4 Legs & Back (more emphasis on hypertrophy)
Seated Box Squat- HEAVY TOP SET and then a back of set @ 90% of the top set
Front Squat- higher reps
Leg Press- 2x10-12
(rotating) Pull ups or Lat Pull down 2x6-8 for LPD and 2x4 or so for pull ups
DB Rows- 2x4-8 or Seated Cable Row 2x6-8
High rep back Burn sets (2)
Hyper Extentions trying to work hammies 2x8
-I will take rest days on days where i cant make it to the gym.
1st of all i'm on vacation (doing this since it is raining), i'm on my ipod so things may not make since because its a bitch to type from.
I just read Better Than Steroids on my way down. I'm going to start implementing what i've learned from it.
I'm going to mainly do a "isocaloric" plan and focus on food timing. Basically, i'll just eat even carbs, protein, & fat. i'll knock off carbs at a certain point in the day and i'll make sure to plan out when i'll eat my food and what at what times.
-Sometimes i will use keto runs, zig zag dieting, or modified carb drop.
--when i get back from vacation i will probably try to do a short keto run or "modified carb drop".
To start i plan to eat 3000 calories a day & one cheat day. i'll see how this works and after a week or so (a week after i get back/start) i will reevaluate where i'm at and modify the plan from there.
also i'll be starting to use his pre and post workout meals
-estimated 14% bf
Lets get this going!!
I like that routine a lot Kman. I think you will do great on it's similar to mine. The only thing I see is why so much confusion with the diet? It's a lot easier to stick to something simple especially when you're going to be working and out with friends. best of luck though!
the diet really isnt all that hard... i just need to prepare ahead of time. if i'm out with friends i'll just make sure to pick something fairly healthy and close to the macros i need. if im at a point where i'm doing keto, that should be very easy to find. i really just want to commit to bulking some, but not gain much fat(and losing or maintaining would be great... i may cut for a short period before bulking)
the reason for the diet is, i want to commit to gaining size while losing or maintaining fat
what part seems overly complicated?
Good luck with your new goals Kman. Looking forward to see you progress here.
Great stuff kman, I think the diet is simple also. I need to start planning out my diet a little bit, I am trying to convince my entire family to use some of his methods as far as nutrient timing.
Do work kman!! This is going to be awesome
Program looks good man. Train like a BEAST :mad:
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