Esperantistino
10-31-2003, 07:58 AM
Guys, I've dreamed up an extremely complicated routine..
I'm having a lot of spare time and love to tinker, so bear with my complicated stuff.
OK, here's the breakdown
I'm trying to lose weight and do a combination of TKD with CKD (ketodiet with a bit of carbs around training and lotsa carbs in weekend).. so high reps are OK at times, esp. for depletion. Plus, I am a cyclist.
For gaining mass.. moderate reps are OK too and esp. since I don't want to lose muscle.
For gaining strength low reps are OK..
Which is why I did HST.. you go from high to low reps.
BUT, there are 2 problems with HST.
One: it is so intensive I can hardly combine it with cardio, I'd like to do 2 spinning classes/week and with HST i was simply too drained.
Two: you get freaking hungry from HST, and I've gone from cutting to bulking without knowing (OK, I did) since I wasn't vigilant enough on watching my intake.
I have done a kinda PL schem for a couple of months and while I didn't gain or lose weight then, it was terrific for strength gains.
So.. am thinking to combine
a CKD trianing scheme with
a PL scheme with
a HST scheme.
My old PL scheme was
monday legs heavy (5x5), chest medium (3x8) and back ligth (3x15) and light was really light, no failure and medium a RM on last rep while the last set of the 5x5 routine was pushing it!
Wednesday: legs light (3x15) , chest heavy (5x5) and back mod (3x8)..
Friday : legs moderate (3x8) , chest light (3x15) and back heavy (5x5).
Took me just 30 mins to complete..as said strenght gains were fantastic..
Felt guilty about leaving out secondary muscle groups though.. which is why I started HST.. but I've concluded that my arms grow too fast, my shoulder starts hurting and my calves are waaaay too big already.
So here it goes
HST routine = going down in reps.
PL scheme = just chest, back, legs (quad/hams)
weight loss = very high reps...
Day 1 (Mon) : spinning class
Day 2 (Tues): emphasis on chest (my weakest body part) = heavy
Day 3 (Wed): spinning class
Day 4 (Thurs): emphasis on legs (best body part)
Day 5 (Fri) : swimming or cycling.. whatever I fancy, perhaps even yoga or stretching.
Day 6 (Sat): emphasis on back (medium bodypart, separates it from chest, to recover arms & shoulder and also.. is just before carbup).
week 1-8 :
high reps : 30-30-27-24-21-18-15-15 reps
moderate reps: 18-18-16-14-12-10-8-8 reps
low reps: 8-8-7-6-5-4-3-3 reps
Does anyone understand this? If so, please comment on this weirdest routine you ever saw...
It's not really a routine adapted to CKD but I'll just mildly carb up now.. the real CKD thing doesn't work well for women.. TKD is better.
Espi
I'm having a lot of spare time and love to tinker, so bear with my complicated stuff.
OK, here's the breakdown
I'm trying to lose weight and do a combination of TKD with CKD (ketodiet with a bit of carbs around training and lotsa carbs in weekend).. so high reps are OK at times, esp. for depletion. Plus, I am a cyclist.
For gaining mass.. moderate reps are OK too and esp. since I don't want to lose muscle.
For gaining strength low reps are OK..
Which is why I did HST.. you go from high to low reps.
BUT, there are 2 problems with HST.
One: it is so intensive I can hardly combine it with cardio, I'd like to do 2 spinning classes/week and with HST i was simply too drained.
Two: you get freaking hungry from HST, and I've gone from cutting to bulking without knowing (OK, I did) since I wasn't vigilant enough on watching my intake.
I have done a kinda PL schem for a couple of months and while I didn't gain or lose weight then, it was terrific for strength gains.
So.. am thinking to combine
a CKD trianing scheme with
a PL scheme with
a HST scheme.
My old PL scheme was
monday legs heavy (5x5), chest medium (3x8) and back ligth (3x15) and light was really light, no failure and medium a RM on last rep while the last set of the 5x5 routine was pushing it!
Wednesday: legs light (3x15) , chest heavy (5x5) and back mod (3x8)..
Friday : legs moderate (3x8) , chest light (3x15) and back heavy (5x5).
Took me just 30 mins to complete..as said strenght gains were fantastic..
Felt guilty about leaving out secondary muscle groups though.. which is why I started HST.. but I've concluded that my arms grow too fast, my shoulder starts hurting and my calves are waaaay too big already.
So here it goes
HST routine = going down in reps.
PL scheme = just chest, back, legs (quad/hams)
weight loss = very high reps...
Day 1 (Mon) : spinning class
Day 2 (Tues): emphasis on chest (my weakest body part) = heavy
Day 3 (Wed): spinning class
Day 4 (Thurs): emphasis on legs (best body part)
Day 5 (Fri) : swimming or cycling.. whatever I fancy, perhaps even yoga or stretching.
Day 6 (Sat): emphasis on back (medium bodypart, separates it from chest, to recover arms & shoulder and also.. is just before carbup).
week 1-8 :
high reps : 30-30-27-24-21-18-15-15 reps
moderate reps: 18-18-16-14-12-10-8-8 reps
low reps: 8-8-7-6-5-4-3-3 reps
Does anyone understand this? If so, please comment on this weirdest routine you ever saw...
It's not really a routine adapted to CKD but I'll just mildly carb up now.. the real CKD thing doesn't work well for women.. TKD is better.
Espi