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Abandoned my amateur self-designed split workout, and decided just to go with McDonald's full-body routine 2x per week with a little cardio and Ab Ripper X on the off days.
Tried it out for the first time tonight - took too long and was ugly, in part because I don't have a proper squat rack, and I had to experiment on the sets to find the right weights.
And Oh. Lord. am I feeling wrecked right now. It's like day 1 of P90X all over again, except I'm more fit than I was then.
This full-body routine with combo moves and free weights is no joke!
Squats 3x10
Overhead Press 3x8-10
Deadlift 3x8-10
Chinups 3x8-10
Bench Press 2x8-10
The part that confuses me a little is...everything I'd read until now led me to believe that the best approach for strength/hypertrophy is picking weights that lead to failure after 6-8 reps, and McDonald recommends more reps at lower weight - about 60% of your 1 rep max. That seems totally inconsistent with everything else I'd heard, but a) it feels like I got a punishing workout, and b) he really seems to know the research.
Guess we'll find out.
Diet Calendar Entry for 20 June 2011:
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1799 kcal
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Fat: 36.95g | Prot: 172.87g | Carb: 162.37g.
Breakfast: carlson fish oil, blackberries, 100% Casein Protein Powder Gold Standard - Cookies & Cream, quaker oats, Flaxseed Seeds, coffee, unsweetened vanilla almond milk, EB egg. Lunch: cocoa roast almonds, pure protein bar, Flavor & Fiber Bars - Cinnamon Raisin, EB egg, castle wood reserve herb roasted turkey. Dinner: carlson fish oil. Snacks/Other: meijer nonfat cottage cheese, dymatize, Body Fortress whey isolate powder - Vanilla Creme flavor, skim milk, Custom Carb Mix, meijer nonfat cottage cheese, guinness, pineapple, Nonfat Plain Greek Yogurt (Chobani), Beef Jerky, carrots. more...
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