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Old 12-30-2013, 05:16 PM   #1
Adamite1114
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Default Adamite's Quest for Consistency

Times They Are a-Changin
So in the past usually I can't go very long without changing my workout due to boredom or whatever it may be. This year I look to change a lot of things. This year I look to stay consistent with one training regimen and only every so slightly tweaking it when it is absolutely necessary. This year I plan of gaining strength, health, and a better looking physique. So here it is.

Monday's will consist of the three big lifts. Squat and bench will be three sets of ten reps. And deadlift will be two ramping sets and only stabilizer set of five reps. Followed by three sets of ab roll outs.

Either after Monday's training or on Tuesday's off day a Dumbbell/Kettlebell HIIT workout will be performed. (http://www.muscleandstrength.com/wor...l-hiit-workout)

Wednesdays will be my day in the near by public park. I'll start with bodyweight calisthenics such as muscle ups (lucky for me my local park has a set of gymnastics rings, for whatever reason) pullups, dips, pushups, leg raises, etc. I will then proceed with a 45-60 minute run/jog. Over the course of the year I will work on my distance and mile time for these runs.

Thursdays will be off days consisting of rest and the HIIT workout once again.

Fridays will be another day in the gym with clean and push press and regular cleans and additional exercises my might fit in if I see fit. Followed by a weighted ab exercise of some sort.

Weekends will be rest days unless I get bored or anxious I will go for a run.

I'm really looking forward to this year and the changes I'm going to make. I hope plenty of you follow me and encourage a fellow lifter. Thanks guys!
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Old 12-30-2013, 05:18 PM   #2
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Old 12-30-2013, 05:20 PM   #3
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Monday/12-30-2013


Squat
215 x 9
215 x 8
215 x 7

Bench
165 x 7
165 x 6
165 x 7

Deadlift
245 x 2

Ab Bar Roll Out
10
10
8
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Old 12-31-2013, 01:47 PM   #4
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Tuesday 12/31/2013

Attempted the Dumbbell HIIT Workout today. And even though it got my blood pumping and my heart rate up and found it to be pretty strenuous on my lower back especially after just performing squats and deadlifts the day before.

So I cut the workout short in order not to strain my lower back. Thursday I will be going back to sprints for my HIIT Workouts like I used to do. Started with a quick warm up of extreme stretching followed by 30 second walk to 30 second all out sprint. Repeated for a total of 7 minutes. Every two weeks I will increase the total amount of time sprints are performed.
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Old 12-31-2013, 03:09 PM   #5
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Good goals. 2014 will be a big year for you I predict.

Every new program has a hiccup or two until you settle in.

Keep crushing.
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I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

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Old 01-01-2014, 12:27 PM   #6
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Quote:
Originally Posted by Adamite1114 View Post
Monday/12-30-2013


Squat
215 x 9
215 x 8
215 x 7

Bench
165 x 7
165 x 6
165 x 7

Deadlift
245 x 2

Ab Bar Roll Out
10
10
8
Solid work!
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Old 01-01-2014, 01:50 PM   #7
Adamite1114
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Join Date: May 2013
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Training Type: Powerlifting
Fav Exercise: Deadlift, Squats
Fav Supp: Phosflex
My Mood: Mellow
Reputation: 15597
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Happy New Year MAB! Will be back to logging tomorrow.


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Old 01-03-2014, 03:01 AM   #8
Adamite1114
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1/2/2014

It's been quite some time since I have done any sort of cardio and plus I have also been smoking a lot more than I would like to be. So working up to par on my cardio may take some time. But considering the weight I have put on, the amount of drinking and smoking I have been putting my body through, I think that I did alright today for hitting cardio for the first time in a long time.

Sprints w/ 30 second walking rests
6 x 30 second sprints completed
Current Sprint Goal: 8 x 30 second sprints
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Old 01-03-2014, 05:39 PM   #9
Adamite1114
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Join Date: May 2013
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Training Exp: on and off 5 years
Training Type: Powerlifting
Fav Exercise: Deadlift, Squats
Fav Supp: Phosflex
My Mood: Mellow
Reputation: 15597
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1-3-2014

Cleans
95 x 8
95 x 5
95 x 6

Seated Dumbbell Press
50 x 10
50 x 5
50 x 6

Barbell Row
95 x 10
95 x 10
95 x 8
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Old 01-04-2014, 03:23 PM   #10
BendtheBar
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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