Monday, January 7, 2013
After a summer of zero visits to the gym, I thought it may be time to put work in and gain some good old muscle. Let's try a simple plan featured in MnF that is loosely based in volumetric and overload training.
For the next 6-8 weeks I will only hit the gym 3 times a week and for an hour or less each visit.
Lets call this one "Monkey wrench muscle builder".
Try to get all 100 reps in a row, 10 sec brakes if you can't. 2 min break between sets.
Seated Cable Row- 100 reps x 2 sets -me 90lbs
Dumbbell Press- 100 reps x 2 sets -me 25lbs
Squat Press- 100 reps x 2 sets - me 225lbs
Rack Pull- 6-8 reps x 3 sets - me 315-405lbs
Barbell Pin Press- 6-8 reps x 3 sets- me 185-225lbs
Barbell Front Squat- 6-8 reps x 3 sets- me 135lbs
Seated Lat Pull- 15 min total- 3 reps - 10 sec brake- repeat- me 120lbs
Seated Incline Press- 15 min total - 3 reps - 10 sec brake- repeat- me 135lbs
Squat Machine- 15 min total- 3 reps - 10 sec brake- repeat- me 500lbs
Pyramid lifts, complete full pyramid set then take a 2 min break- Repeat sets 3x
Pull Ups with weight - 5 reps+25lbs- 3 reps+45lbs- 1 rep+60lbs
Dumbbell Press- Inclined- 5 reps 70lbs- 3 reps 80lbs- 1 rep 85lbs
Front Barbell Squat- 5 reps 135lbs- 3 reps 225lbs- 1 rep 245lbs
After 10 weeks I definitely adapted to the reps of day 1 and the weight of days 2 and 3. I put on a solid 8lbs of base muscle and felt not only stronger but after not running at all for 2 months, ran 5 miles with little trouble. This is a great "monkey wrench" when you are getting to repetitive with your workout.
Come try it out at Fitblender.com Training Center