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zbouncer

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Everything posted by zbouncer

  1. I should have explained the rep scheme in my original post, here is an example: Incline Press- Get 2 sets of dumbbells, one set heavy and one set light. Begin with light weight first for 12reps, immediately get the heavy dumbbells and do 6reps, immediately get the light dumbbells and do 10reps, immediately get the heavy dumbbells and do 5reps, immediately get light dumbbells and do 8reps, immediately get the heavy dumbbells and do 4reps. That is 1set, rest for 30sec and repeat for 2sets. Its a very challenging rep and set scheme that really leaves me pumped and feels like I get to work on my endurance a bit as well. Originally the workout program came from a very popular muscle magazine (I know I know), but the full program gave me great results in the past, just left me feeling a little tired the next morning for a couple of hours. So I modified it to what you see now. Although I have not been to the actual gym in 2yrs, I was still working-out using my Ironmaster dumbbell setup for 1.5yrs and TRX Suspension Trainer for the last 6months, with a sprinkle of gym here and there. I was trying to reach for optimum health, which was/is becoming very successful, thanks to my plant strong diet and the TRX being very low impact on my joints and for the first time in a long time (except after a therapeutic massage) I would wake up in the morning without shoulder and/or neck pain. The negative was I also lost 25lbs, and it wasn't all fat. Basically I became a 150lb version of myself at 175, minus muscle mass. So now my goal is to keep my current mobility, put on 25lbs of weight without effecting my body fat percentage, keeping my workouts under 1hr, all while on a plant strong diet and supplement free (trying to be minimally processed when possible). I know its a "I want it all" type of goal, but its worth a shot. The only reason I choose to go with the upper body lower body split is because I travel for work and don't always have access to a gym, so knocking-out an upper body or lower body workout in my room feels more balanced than just a chest and shoulder workout in a hotel room with only a TRX setup and body weight as my gym. I agree I should take more rest between my heavy sets so that I can hit the next set with much more intensity. You are 100% correct on the intensity factor, something that has been missing from my workout for the past 6months, but now that I'm back in a gym environment I can really tell a difference. So far I have been on the above workout and diet regimen for 1 week and have gained 3lbs, I can really feel it in my legs, upper back, shoulders, and even core. Thanks for the reply, and I will incorporate some of your suggestions and eliminate some of my own to see how my body reacts. Any more advice would be greatly appreciated
  2. I am no pro by any means, but for me putting on lean muscle mass a couple of years ago was a combination of both. Start with body-weight movements to loosen up your joints, increase circulation, increase mental focus, and put a load on your nervous and muscular system. Then go into heavy compound movements using 5x5 such as squats, deadlifts, hang cleans, stiff leg dead lifts, power cleans, clean and press, pretty much whatever group of muscles you are working that day use 1-2 power moves beforehand. Then you can get into isolation lifts. You also might want to consider using the 3on 1off style of training, allows for ample time for muscle recovery. This has worked well in my past experience, and I just started incorporating this style of training again this week after a 2yr absence.
  3. I need some experts to breakdown my planned workout routine and diet. My goals are to put on size without putting on too much fat. I have been training for about 14yrs (with a 2yr break), and have a decent understanding of lifting however, my workouts for the past 9 months as well as my diet (not enough calories) have not been very focused or intense. The result is a loss of 25lbs of muscle and fat. I need to put the muscle back on as I am now at a very low 150lbs. I have already put on 1.5lbs in 2 days and feel like I can get back to 175lbs by the end of the year, but I don't want to stop there, so any positive advice will be much appreciated. WORKOUT REGIMEN: Day 1 Upper Body Warmup- TRX Circuit: Single Arm Press, Single Arm Santa Throw, Single Leg Burpees;1set; 5reps each side. Power move- Hang Cleans: 5sets; 5reps; 60sec rest Back- DB Bent-over Row: 2sets; reps 12,6,10,5,8,4; 30sec rest Chest-DB Incline Press: 2sets; reps 12,6,10,5,8,4; 30sec rest Shoulders-DB Shoulder Press: 2sets; reps 12,6,10,5,8,4; 30sec rest Traps-DB Shrugs: 2sets; reps 12,6,10,5,8,4; 30sec rest Biceps-Barbell Curl: 2sets; reps 12,6,10,5,8,4; 30sec rest Triceps-Skull Crushers: 2sets; reps 12,6,10,5,8,4; 30sec rest Day 2 Lower Body Warmup- TRX Circuit: Single Leg Jump Squats, Single Leg Jump Lunges, Single Leg Burpees; 1set;5 reps each side. Power Move-Squats: 5sets; 5 reps; 60sec rest Quads/Hamstrings-Leg Press: 2sets; reps 12,6,10,5,8,4; 30sec rest Calves-Calve Raises on Cable Leg Press or Calve Raise Machine: 2sets; reps 12,6,10,5,8,4; 30sec rest Abs/Core-Hanging Leg Raises: 2sets; 10reps; 60sec rest Abs/Core-Side Hanging Leg Raises: 2sets; 10reps each side; 60sec rest Abs/Core-Crunch Machine: 2sets; reps 12,6,10,5,8,4; 30sec rest Day 3 Cardio Cardio- Heavy Bag: Work 20 min HIIT- row machine, treadmill, stairs, elliptical: 1min high intensity 1min low intensity Day 4 Upper Body Warmup- TRX Circuit: Single Arm Press, Single Arm Santa Throw, Single Leg Burpees; 1set 5 reps each side. Power move- Deadlift: 5sets; 5reps; 60sec rest Back- DB Bent-over Row 2sets; reps 12,6,10,5,8,4; 30sec rest Chest- DB Incline Press: 2sets; reps 12,6,10,5,8,4; 30sec rest Shoulders- DB Shoulder Press: 2sets; reps 12,6,10,5,8,4; 30sec rest Traps- DB Shrugs: 2sets; reps 12,6,10,5,8,4; 30sec reps Biceps- Barbell Curl: 2sets; reps 12,6,10,5,8,4; 30sec rest Triceps-Skull Crushers: 2sets; reps 12,6,10,5,8,4; 30sec rest Day 5 Lower Body Warmup- TRX Circuit: Single Leg Jump Squats, Single Leg Jump Lunges, Single Leg Burpees; 1set; 5reps each side. Power Move- Stiff Leg Deadlift: 5sets; 5reps; 60sec rest Quads/Hamstrings- Leg Press: 2sets; reps 12,6,10,5,8,4; 30sec rest Calves-Calve Raises on Cable Leg Press or Calve Raise Machine: 2sets; reps 12,6,10,5,8,4; 30sec rest Abs/Core- TRX knees to chest tuck: 2sets; 20reps; 30sec rest Abs/Core- TRX Knee to shoulder tuck: 2sets; 20reps each side; 30sec rest Abs/Core- TRX Plank: 2sets; Fatigue reps: 30sec rest Day 6 Play-Rest Day 7 Rest DIET: 8:45am Breakfast: Smoothie- 8oz organic almond milk, 1 organic banana, 2 tbs organic peanut butter, 1/3 cup oatmeal, half tray of ice. 11:45am Snack: Half a Sweet Potato 2:45pm Lunch: 16 oz Organic Stew- black beans, brown rice, kale, tomatoes, quinoa, carrots, parsley, broccoli, onions, garlic, any leftover vegs. 5:45pm Snack: Organic granola bar smothered in 2 tbs of organic peanut butter 7:30pm Din/Post workout: Same as lunch 10:00pm Snack: 1 avocado with organic ultra thin unsalted tortilla chips I do not mind eating the same thing 6 days a week, Drink 96 oz of water daily, 1 cup of green tea in the morning. Saturday is my rest and cheat day, so I will eat whatever I want as long as its plant strong, drink a couple of premium/craft beer or wine.
  4. I actually cut a paste the exact same topic on bodybuilding.com with little response, dont really need a professional regimen (although would be awesome!) just want something to follow so that I dont have to create another one...it sounds crazy but easier to follow a program that someone else created
  5. Hello everyone, I have come to a point where I need help with a workout program that will work with my schedule as well as my home gym equipment (and I cant buy anymore until summer). I have been lifting for 12 years (with 2yr absence) and have tried many workout programs at the gym, some had amazing results while others not so much. Now that I have a mortgage and a wedding coming up I'm trying to keep my expenses down, so I only have access to my home gym equipment. My goals are to shed body fat (around 10%) while packing on some size (maybe 5lbs of muscle) yet keeping my athletic mobility. I am currently 28 and 170lbs and 14% body fat. My diet consist of a plant strong diet, plenty of legumes/beans, whole grains, meat alternatives, pizza and beer on the weekends (or 2-3 cheat meals a week). My workout consist of a 4 day upper lower split routine (I know, but it fits my schedule) My home gym consist of ironmaster adjustable dumbbells (up to 75lbs), bench, pullup bar, and Trx pro suspension system. My areas of weakness are legs size (not bad just not where I would like them) and of course abs (which is all diet, but also lack of intensity in my current regimen also plays a part, which is why I am asking for help) I prefer to lift in the morning mon-fri and would like to keep my workouts no longer than 45min. Any advice will be greatly appreciated.
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