Okay, i continue this log for i am still in contest preparation - i have to bridge three weeks. My goal is to not lose weight, but not gain fat back also.
I will be doing a whole body workout every other day for the next two weeks, basically a compressed HST cycle, starting light and increasing the weights every workout.
Then i'll switch to the same fat burn program again, the 2 split every day workout. I'll be doing this for two weeks, then the "finishing week" again for the world Championship
So, today i count as day 1 again
I took my HST program, but modified it a bit:
- i exchanged bench press with close grip bench press, as i have to target my arms more, my chest is big enough for the moment.
- i added one set of dumbell curls on the inclined bench (target arms
- i reduced the number of sets for dips to 1
- i increased the number of sets of barbell press to 2
Today i aimed for 15 easy reps without coming bear to muscle failure.
Close grip bench press: 50 kg for 15, 15 reps.
Chin ups: 15, 10 reps.
Squats: 90kg for 15, 15 reps.
Dips: 10kg for 15, 15 reps.
Barbell row: 60kg for 15, 15 reps.
Barbell press: 40 kg for 10, 8 reps (very short break).
SL deadlift: 100kg for 15, 10 reps.
Dumbell curls on incline bench: 10kg for 15 reps.
Calves, standing: 80kg for 15, 15 reps, 5 seconds loaded stretching before each rep!! (calves are an exception because i do reach muscle failure on those!)
Rotator cuff, 3 sets for 12 reps.
Crunches and side crunches.
The weights were easy, but i'm not used to high reps, i was really exhausted. I tried to keep the breaks as short as possible. The whole workout, complete with 10min warmup cardio, warm up sets and stretching afterwards took me 80min.
Tomorrow free day, wednesday the same with higher weights, and one set only in dips.