Yesterday I had quite a busy day with all the napping and stuff so I decided to add two workouts today! I am quite pleased with this weeks workouts, I had my doubts about this new regime, but it seems to be working.
The smoothie: 25 g protein powder, quark, non-fat yoghurt, rasberries and oats.
March 28th: Chest, Shoulders, Back
Incline dumbbell bench press, 3 sets with 15 reps each
Dumbbell bench press, 3 sets with 15 reps each
Flyes 3 sets with 10, 15, 20 reps (weights down -> reps up)
Front raise 3 sets with 15 reps
External cable rotation 3 sets with 10, 15, 20 reps
Lying t-bar 2 sets with 15 reps
Deadlift 1 set with 25 reps
Dumbbell row 3 sets with 10, 15, 20 reps
Incline ab crunches 3 sets with 25 reps each
March 29th workout: Biceps, Triceps, Legs
Bicep curls 3 sets with 15 reps
Hammer curls 3 sets with 10, 15, 20 reps (Weights down, reps up)
Cable curls 3 sets with 15 reps
Tricep pushdown with rope 3 sets with 15 reps
Tricep pulldown 3 sets with 15 reps
Dip machine 3 sets with 10, 15, 20 reps
Hack squats 3 sets with 15 reps
Sitting calve raise 3 sets with 15 reps
The main difference between this new program and the old one is that I train the whole body twice a week and I do the pyramid at the beginning of the week and longer sets with lower weights at the end of the week, this seems to be working for me and the recovery is much more easier this way.
Anyways I’m feeling good about my diet and the weight seems to be stable now, maybe some muscle growth even? Never the less, I’m going to stick with this routine for 3 weeks and then add some more cardio (now doing it 1-2 times per week).
Take it easy guys and happy Easter!