This is long winded, but I think it’s well thought out. When I decided to start this, I figured a (b)log would be the way to go. Any thoughts are welcome. Don’t worry, for those of you with attention disorders, there are CLIFFS at the bottom.
Background:
I’ve been “training” consistently for about three years. I’m not a big guy, but I think I’m fairly strong for my size (5’9”, 140lbs) Like most I’ve has some success, some failure and a whole lot in-between. At my heaviest, I weighed in around 165lbs. Right now, I’m hovering around 140lbs. Last June, at my leanest, I was able to cut down to 134lbs. As you can see below, I was starting to get that Tyler Durden physique…but a stiff wind could knock me over. And seeing as we can’t talk about Fight Club…
Recently, I injured/strained my shoulder, likely from poor form using a weight I really couldn’t handle. Because the pain just wasn’t going away, and I’ve been an “I HAVE TO LIFT TODAY” kind of guy, I decided it was a good time to deload (which I’ve never done). So, I took two weeks to deload. I’m went through all the lifts with a 50% decrease in weight while practicing perfect form.
I am going to begin an upper/lower, hypertrophy split while incorporating the “Leangains” approach to intermittent fasting. I’m not so much looking to bulk up, as I am wanting to do a bit of a body “re-composition.” If I had to guess, I’d say my body fat is sitting around 12%…maybe 13%…but that’s more of a diet issue.
I’ll get to the diet part in a bit.
Training:
I’ll train 4 days a week (Mon, Tue, Thur, Fri) and rest the others. I’ll be going for hypertrophy and focusing on proper form for all movements while lifting with a (hopefully) high level of intensity.
I think part of my lack of “gains” or progress recently has been due to a lack of rest combined with the fact I often eat like a squirrel much of the time. I will be going for slow, perfect form, 100% of the time. In the past, I did almost twice as many sets…with a ton of isolation movements.
On compound lifts, I will incorporate Reverse Pyramid Training (RPT), which essentially is staring with the heaviest weight first to reach my goal then lowering weight in following sets at strength decreases.
Upper A (Monday): Chest/shoulder/back work was chosen based on movements that do not cause any pain/minimal to shoulder.
Incline DB Press 3(sets) x 6-10(6 reps heaviest weight, 8 reps, 10 reps)
Weighted Dips 3×6-10
DB Shoulder Press 3×6-10
Cable (lat)Pull-down 3×12
EZ Bar Curl 3×12
Lower A (Tuesday):
BB Squat 3×6-10
Trap Bar Deadlift 3×6-10
Incline Leg Press 2×12
Standing Calf Raise 4×15
Leg Extensions 2×12
Seated Leg Curl 2×12
Upper B (Thursday):
Incline DB Press 3×6-10
Weighted Dips 3×6-10
Barbell Row 3×6-10
Hammer Strength Shoulder Press 3×12
Incline DB Curls 3×12
Lower B (Friday):
BB Squat 3×6-10
Trap Bar Deadlift 3×6-10
Machine Leg Press 2×12
One Leg Iso Extention 2×12
Lying Leg Curl 2×12
Machine Calf Press 4×15
Diet:
I will be following an intermittent fasting protocol as outline by Martin Berkhan on www.leangains.com
Below is a brief description of what this means, but I highly suggest you checkout www.leangains.com b/c it has a ton of valuable information. Leangains is not a supplement site nor does it try to sell you ANYTHING. Does it work? Beats me…but a ton of people love it and since I like eating primarily in the second half of the day, it seems right up my alley.
• I will be using the Leangains guide to hopefully recomp…hopefully add 5-10lbs of fairly lean mass (or lean as possible) over three months.
• I will be training in a fasted state b/c I train early (7:30AM). I will be taking BCAA’s before, during and after each training session.
• Feeding window will be Noon-8PM. I realize this is not ideal based on my training time (7am) but I have found it is the easiest to follow as I feel better when satiated in the afternoon evening.
• FOR THOSE INTERESTED, I WILL BE USING A BODY MEDIA DEVICE TO TRACK CALORIE EXPENDITURE THROUGHOUT EACH DAY.
• Training days: +500kcal with 50% carbs (375g), 30% protein (225g) and 20% fat (66g) based on an average of 3000kcal (plus or minus based on Body Media)
• Non training Days: -500kcal with 20% carbs (100g), 50% protein (250g) and 30% fat (66g) based on average of 2000kcal (plus or minus based on Body Media)
I am starting this on Monday 2/27/2012. I may decide to take a few “before” photos and post them here…just so I and the one other person following this, likely my mother, can see the progress (or lack of) over the next few months.
LET’S DO THIS
CLIFFS:
– FF27 injured shoulder lifting heavy, deloading now, starting upper/lower split.
– FF27 writes a few paragraphs of sh-t nobody will read
– FF27 lists sample training split
– FF27 using leangains for body recomp, lean muscle
– FF27 using Body Media and gives average expected macro breakdown
– Nobody reads FF27’s CLIFFS
– FF27 starts log on 2/27, becomes all sorts of ripped up in three months…still doesn’t look like he lifts.