December-January 2017 Training Program

This month it’s three days per week, and I may take it into next year.

**Maximum Overload Sets**

There are three types of sets, but I only list “Working Sets” or “Muscle Building Sets” which are usually around 2 sets of 4-8 reps.  Before each working set are: 1) warm-up sets, 2) weight acclimation sets and finally 3) muscle-building sets as seen in the example below.

  1. Warm-up Sets are never listed.  They’re done using 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 heavier weight that you can handle for 1 to 3 reps (not to failure). 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.   In other words, you attempt another rep with appropriate form and tempo and it doesn’t happen.
**Rest Pause or “DoggCrapp” Set**

“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.

**On Going to Failure and  Safety**

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 go to “positive failure”–going until the last proper rep can be performed.  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.

Monday–Workout (A1)–Chest, Back, Delts

50 Pull-Ups: As many sets necessary (some of these can be done in between as you move into chest warmup sets)
Smith Machine Incline: 2×4-8 reps
Deadlifts: 1×4-8 reps, 1×10-15 reps
Close-Grip Pulldown: 1×15-25 reps *rest pause*
Military Press: 2×4-8 reps
Dumbbell Side Raise: 1×15-25 reps
Cable Rear Delts: 1×15-25 reps

Tuesday–30-45 Minutes Cardio, Abs
Wednesday–Workout (B)–Hamstrings, Calves, Arms

Tri-set: 3 rounds, 0 rest between exercises, 1 minute between rounds
Seated Leg Curl: 3×15-35
Romanian Deadlift: 3×6-12
Leg Press Feet High and Wide: 3×25-50

Seated Calf Raises: 15-25 *rest pause*

Arms: 100 rep sets x 3 rounds, 2 min rest between rounds
Barbell Curls: 45lb bar 1x failure (goal 100 reps)
20 reps of Rope Wide Grip Tricep Pushdown
20 reps of Rope Close Grip Tricep Pushdown
20 reps Easy Bar Reverse Grip Tricep Pushdown
20 reps Easy Bar Tricep Pushdown
20 reps of Overhead Tricep Press with a Rope (Facing away from high positioned pulley)

Thursday–30-45 Minutes Cardio, Abs
Friday–Workout (A2–Chest, Back, Delts

50 Pull-Ups: As many sets necessary
Barbell Incline Press: 2×4-8 reps
Barbell Row: 1×4-8, 1×10-12
Dumbbell Pullover: 1×25-35 *rest pause*
Machine Shoulder Press: 1×15-25 *rest pause*
Rear Delt Raise: 1×15-25
Side Raise: 1×15-25

Saturday–30-45 Minutes Cardio, Abs
Sunday–Rest
Monday–Workout (B2)–Quads, Calves, Arms

Tri-set: 3 rounds, 0 rest between exercises, 1 minute between rounds
Leg Extension: 3×15-25
Squat: 3×6-12
Leg Press Feet Close: 3×25-50

Standing Calf Raise: 1×25-35 *rest pause*

Arms: 100 rep sets x 3 rounds, 2 min rest between rounds
Barbell Curls: 45lb bar 1x failure (goal 100 reps)
20 reps of Rope Wide Grip
20 reps of Rope Close Grip
20 reps Easy Bar Reverse Grip Tricep Pushdown
20 reps Easy Bar Tricep Pushdown
20 reps of Overhead Tricep Press with a Rope

Incline Dumbbell Curls: 1×15-30 reps
(repeat triceps round 18 reps)

Machine Preacher Curls: 1×15-30 reps
(repeat triceps round 16 reps)

Tuesday–30-45 Minutes Cardio, Abs
Wednesday–Repeat (A1)

 

 

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