August 2016 Training Program

I’m turning 39 this month so I’m training extra hard out of depression.  I’m also doing 15 minutes of cardio before each session on either the bike, stair climber, or incline walk.

My goals are always in three categories when perform exercises: 1) Strength, 2) Endurance, and 3) Flexibility.  These records are strictly STRENGTH related.

IMPORTANT NOTES:

**THESE WORKOUTS ARE NOT FOR EVERYONE**

These are my personal training routines that are designed for myself.  Some of the movements are advanced and can be very dangerous should one happen to get strong enough to hurt themself.

 

**Regular sets are done following the “Max OT” protocol**

There are three types of sets: 1) warm-up sets, 2) weight acclimation sets and 3) muscle-building sets as seen in the example below.

  1. Warm-up Sets are done with a weight you can handle easily in a 6 to 12 rep range. Warm-up sets make up the first 2 or 3 sets of your warm-up sequence.
  2. Weight Acclimation Sets are done with a weight you can handle      for 1 to 3 reps. Weight acclimation sets make up the last 2 sets of your warm-up sequence and are designed to prepare your mind and body for overload.
  3. Muscle Building Sets are done to absolute failure.  That is when you attempt another rep with appropriate form and tempo and it doesn’t happen.

**On muscle-building set safety**

These are done with maximum overload to FAILURE.  Several exercises cannot be done to absolute failure (Deadlifts, Squats, or anything without a “spotter” that would result in one being trapped or killed).  On exercises like this I go to “positive failure”–going until the last proper rep can be performed.  I take 2 or 3 minutes rest in between regular sets unless noted.  On heavy compound movements that I am very strong on I implement a 4 second negative in order to handicap my 39 year old self from throwing things over several hundred pounds.

**A *rest pause* is described as it is in DoggCrapp training**

“Every rest-pause set is done with three failure points. A hypothetical incline bench 11- to 15-rep set would start with eight reps to failure, rack the weight, take 15 deep breaths, unrack, two to four reps to failure, rack the weight, 15 deep breaths, unrack, and a final one or two reps to failure.”

**Log Book Mentality**

All workouts must be logged in order to make continuous progress.  Progress is doing either more reps or more weight than last week ONLY USING THE SAME FORM AND TEMPO.

8-1-2016

Abs and Delts

Lying Leg Raise: 2×12-15 reps *weighted*

Swiss Ball Crunches: 2x to failure

Seated Dumbbell Press: 2×4-8 reps

Military Press: 2×4-8 reps

Side Raise: 40×15-25 reps *rest pause*

Seated Bent-over Rear Raise: 1×15-25 reps

8-2-2016

Hams, Quads, Calves

Seated Leg Curl: 1×15-25 reps

Romanian Deadlift: 2×4-6 reps

Leg Press: 1×15-20, 1×12-15, 1×10-12 *increasing weight each set, going to positive failure*

Barbell Squat: 1×20-30 reps

Leg Press Machine Calf Raise: 1set 15-25 *rest pause*

8-3-2016 or 8-4-2016

Pecs, Arms

Smith Machine Incline: 3×4-8 reps

Dumbbell Bench Press: 2×4-8 reps

Weighted Dips: 1×15-25 reps

Barbell Curl: 1×15-25 reps *rest pause*

Lying Triceps Extension: 1×15-25 reps *rest pause*

8-5-2016

Back, Rear Delts

Dumbbell Pullover: 1×15-25 reps

Reverse-grip Pulldown: 2×4-8 reps

Seated Cable Row: 2×4-8 reps

Rack Pull: 1×10-12, 1×4-6 reps

Rear Delt Machine: 1×20-30 reps

I will stick with this routine for the next 3-4 weeks.  I’ll Log  my weight and reps and slowly eek out progress each week.

 

Sign up for updates via email!

Leave a Reply

Your email address will not be published. Required fields are marked *