 Back Squat |
This was the first week at my new job, getting used to my new schedule, so I stuck mostly with kickboxing this week. There really wasn’t much time for anything else, although I did check out the gym on campus but they don’t have what I need. There’s no squat rack, power rack, or a place to deadlift. The guy I talked to also said that if I tried to deadlift there, I would set off the broken glass alarms or something. I’ll stay at Gold’s with the meatheads for now.
Monday was a dojo kickboxing day. Wednesday was an at-home kickboxing day. Friday was a day that not much happened at all. A little bike riding occurred over the weekend. Not much else happened.
The New Workout
On a positive note, I now know what I will be doing for a workout when I start weight lifting again next week. Essentially, I’ve broken it down into a 4 day split, although I will only be lifting twice a week.
Day 1:
Standing barbell back squats superset with calves
Incline dumbbell bench press superset with more calves
Bent over barbell rows superset with lateral dumbbell raises
Day 2:
Flat bench press superset with calves
Stiff leg deadlift superset with bis
Deads into hang clean into push press
Day 3:
Deadlifts superset with calves
Pull Ups superset with more calves
Flat dumbbell bench superset with bis
Day 4:
Standing overhead press superset with calves
Jump squats superset with supinated cable rows
Close grip bench superset with bis
So my week will look like:
Monday – PM kickboxing
Tuesday – AM/PM lifting
Wednesday – PM kickboxing
Thursday – AM/PM lifting
Friday – PM kickboxing
Weekend – Rest/Bike Riding/Walking
I am posting this on Thursday the 24th and I can safely say that I am following this program so far. My legs right now are ridiculous sore, but I shall prevail.
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About Project Swole - Project Swole is managed and mostly written by Steve, a formerly IFPA and ISSA certified personal trainer and sport nutritionist, who has been studying, practicing, and experimenting with fitness and nutrition since 1992. Please use the content at Project Swole to supplement the advice of your doctor or physician. All medical questions should be directed towards a qualified medical professional, and the advice provided at Project Swole should be used at your own discretion.
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Hi there, I have just come across your blog and its packed with great info. I have added you to my blogroll, your going to be another great resource in my fat loss arsenal!
Take care,
Andrew
Glad to see your sticking with it and have a set schedule as many people are not as motivated. Keep it up!
Thanks for the kind words everyone. The last year has been rough for me, going into business for myself, getting my contract cut out of the budget for a major client, and subsequently being thrown into financial turmoil. Now finally I have a regular income and a set schedule so that I can get back into the gym. Everything will fall into place at this point.