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- Thursday Dec 30th
Contemplating a modified 'Dorian Yates' approach through the weekend to get restarted after this extra downtime. This would involve an adequate warmup followed by single, all-out failure sets of various exercises for each bodypart. May consider a chest/back, ham/quad/calve, shoulder/trap, bicep/tricep 4-day combo approach with high volumes of these single sets in order to get a complete body-shocker by Sunday night! Then I will restart on the normal high volume single bodypart scheme.
Calculated calorie intake estimate for 6-day hybrid eating scheme was ~44,000 calories (maybe +/- 5,000 based on over/under estimates). Goal was attained------maximum calorie overload!
**Bonus tonight** Tenn Bowl game starts at 6:40 pm, gym should be empty for a nice 3 hr session.
Postworkout update: The 'HIT PRINCIPLE' approach is straight NASTY! WOW! It kicked my ass and I had the best full pump in maybe the last 8-10 years. I almost went down a few times due to 100% exhaustion! I tried to go very heavy with high reps while alternating chest and back single-set exercises. This is a must if you want total, torturing intensity! I will update the full workout scheme later tonight. And by the way, only 8 sets of chest and 8 sets of back after a few light warmups to get the joints loose, just unreal!
Tonight's workout: I did not use any of the volume blast sets (5-10 sets of 10 reps mixed in randomly with the one-all-out-sets-to-failure). I only used the one-set failure approach tonight and alternated from a chest exercise to a back exercise and vice versa.
1. Flat bench dumbbell press: 100 lbs 16 reps
2. Hammer Strength neutral grip pulldowns: 2-45's each side 18 reps
3. Straightbar incline bench press: 225 lbs 12 reps
4. Lying incline Smith Machine close-grip bentover rows: 185 lbs 12 reps
5. Incline dumbbell press: 80 lbs 18 reps
6. Cable reverse-grip pulldowns: 165 lbs 18 reps
7. Hammer Strength iso lateral flat bench press: 1-45+1-25 each side 18 reps
8. One-arm dumbbell row off knee: 120 lbs 10 reps
9. Machine flys (pec dec) with cupped grip: full stack 200 lbs 12 reps
10. Machine wide-grip pulldowns: 200 lbs 12 reps
11. Incline dumbbell flys: 60 lbs 12 reps
12. Cable seated row with close-grip handle: 180 lbs 12 reps
13. Standing cable flys (set high- three from top): 60 lbs 15 reps
14. Kneeling cable straight-bar pullover (Jay Cutler): 135 lbs 15 reps
15. Kneeling cable flys (set lowest position): 60 lbs 10 reps
16. Kneeling cable wide reverse lat pulls: 45 lbs 12 reps
Beyond shot at this point!
Diet Calendar Entries for 30 December 2010:
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2341 kcal
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Fat: 37.11g | Prot: 320.29g | Carb: 201.55g.
Breakfast: Quinoa Flakes Ancient Harvest, blueberries, Syntha 6 Strawberry. Lunch: Steamfresh Broccoli, Gerber's Chicken Breast, Rose Matta Rice. Dinner: Almonds, Rose Matta Rice, Gerber's Chicken Breast. Snacks/Other: Apple, Optimum Nutrition Casein Creamy Vanilla, Rose Matta Rice, Gerber's Chicken Breast, Laura's Lean 96:4, SuperPump 250, Nectar Natural Orange, Syntha 6 Strawberry, Banana, Fage Total 0% Greek Yogurt. more...
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3369 kcal
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Activities & Exercise:
StairMaster 70 steps/min - 24 minutes, Sleeping - 7 hours, Resting - 14 hours and 21 minutes, Weight Training (moderate) - 1 hour and 45 minutes, Walking (slow) - 2/mph - 30 minutes. more...
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