[TheCaptainPower]

This is the plan I've been using this summer until I switch after Labor Day.

Monday: Chest/Abs
Tuesday: Back/Abs/Cardio
Wednesday: Cardio
Thursday: Legs/Arms/Abs
Friday: Shoulders
Saturday: Cardio/Calistenics
Sunday: Cardio

Cardio is the following:

Two tempo run days, 2-3 miles 6:30-7:30 pace
One sprint day, 5-10 sprints (track or street)
One long distance day: 4-5 miles

I've been weighing between 157-161, plan on going up to 170 in the winter before cutting down again.

Also planning on keeping cardio up year round this year.

Goals for the winter 2013/2014:

335 bench
100's Shoulder dumbbell
25 chinups
5 miles in under 35 min (Turkey Trot on Thanksgiving)

Theories:

I don't do a lot of sets. I don't care what Arnold used to do, for some reason my body breaks down quickly. For example: my chest day is 2 sets of bench after warming up, 2 sets of fly's and that's it!

Shoulder day: 2 set's of shoulder dumbbell (military hurts my rotator) followed by 2-3 sets of side or lateral raises.

Knock on wood, If I don't hurt my shoulder I think I can challenge my old time record of 345 in the bench this winter, or at least blow past 335.

Food:

Can't eat nuts anymore. For some reason I gain an insane amount of weight everytime I eat nuts.

Bread: For some reason it doesn't really affect me.


Good luck! Will post my new winter routine in Sept....

[Hades]

You do legs one day a week man. If you want to be up to 170 that would be the way to do it, put legs in three days a week instead of working abs a lot.

Why not swap out one cardio day (say Sunday) and do some heavy ass T-handle swings? That covers legs, abs, and posterior chain, which you seem to neglect a bit. It is also great conditioning.
You can start at something like 50-60 pounds and 80 to 300 swings, and work your way slowly up to 205 pounds (with fifty reps of 105# being a fairly decent goal). That will probably bring your deadlift up somewhat.

Training the hip drive with heavy kettlebell swings will also make you sprint faster. It's been shown that the maximal force output of Olympic sprinters at their peak velocity is about equal to a 140 pound kettlebell swing, so if you can train in that vicinity then you have it made.

http://www.fourhourworkweek.com/blog/201...ell-swing/

Tim Ferriss did a swing program twice a week at 60# for 80 reps (takes ten minutes, tops) to burn a little stubborn fat and make his abs pop. Heavy T-handle swings will make your abs bigger. I do it along with lots of wood splitting for cardio in the winter.
Good luck though man, it's a good program you got here anyhow.

[TheCaptainPower]

If I did legs 3x a week I would end up in the hospital, lol. I can handle one day a week of squats, and even that hurts!

Out of all the new trends, crossfit, zumba, etc etc Kettlebells have the most merit, and were actually commonplace before dumbbells and barbells. I can see myself possibly adding some kettlebells If I am not deadlifting and squatting heavy. I like kettle for shoulders and back...

For getting cut, it's all diet for me. When I was in insane shape I used to diet like a crazy man, now that I am getting older I will diet but not as extreme. For example, I had some ice cream last night, years ago I wouldn't touch it.

I really, really, recommend sprinting. Going to write a post about that in the near future, most people don't lose stamina as you get older, you lose speed. Sprints are a great way to burn off fat and stay muscular.

[WanderingSoul]

Madcow 5x5 Monday, Wednesday and Fridays.

Nogi Jiu Jitsu/Wrestling Tuesdays and Thursdays.

No day dedicated to curls for me.

[JohnKreese]

(07-26-2013 10:57 AM)TheCaptainPower Wrote:  

If I did legs 3x a week I would end up in the hospital, lol. I can handle one day a week of squats, and even that hurts!

Out of all the new trends, crossfit, zumba, etc etc Kettlebells have the most merit, and were actually commonplace before dumbbells and barbells. I can see myself possibly adding some kettlebells If I am not deadlifting and squatting heavy. I like kettle for shoulders and back...

For getting cut, it's all diet for me. When I was in insane shape I used to diet like a crazy man, now that I am getting older I will diet but not as extreme. For example, I had some ice cream last night, years ago I wouldn't touch it.

I really, really, recommend sprinting. Going to write a post about that in the near future, most people don't lose stamina as you get older, you lose speed. Sprints are a great way to burn off fat and stay muscular.

Instead of running on some of your cardio "tempo" days, I would recommend a split of KB swings and jump roping.

Go with 1 pood and do 50 swings, 20 single-unders, 45 swings, 25 single-unders, 40, 30 etc. until you get to 10 swings. Then I would work my way back up until I hit 12 minutes. Each week add 10 more total seconds.

If you're into KB training, this was a great way to tone up while also getting cardio benefits.