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Good morning all.  I apologize for my lack of updates lately.  I have been quite busy moving our business and moving our house.  I wanted to update everyone on my current training program on my road to the WNBF World Championships.  Yes, I am making a comeback from my Bone and Cartilage Transplant on my left femur.  To follow my progress be sure to login to my forum. Today I wanted to give you the details of my current training.

1)  All sets are taken very close to complete failure.

2) Rest between sets is limited to 1 minute.

3) Regardless of the rep range high levels of effort is applied.

4) Concentration is applied during all training sessions to insure the desired muscle groups are getting stimulated.

5) Little or no talking is conducted during the sessions.  Just concentration.

6) No screaming or yelling is present.  Just quite attention to detail and concentration.

7) Workouts last no longer than 1 hour.

Tuesday

Legs

Leg Presses 8 sets of 20-50 reps

Calf Presses 8 sets of 20-50

Back Extensions 2 sets of 20-30

Seated Leg Curls 8 sets of 8-20

Ab Crunch Machine 3 sets

Thurs

Upper Body

Incline Presses 4 sets of 8-20

Pullups 8 sets of as many as possible

Close Grip Incline Presses 4 sets

Lateral Raises Seated 4 sets

Curls 6 sets of 10-20

Dips 4 sets

Reverse Grip Pullups 4 sets

Posterior Delt Raises 3 sets of 10-20

Wrist Curls 2 sets Wrist Extensions 2 sets

Saturday

Legs

Leg Presses 8 sets of 20-50

Calf Presses 6 sets of 20-50

Seated Calf Raises 3 sets of 20-30

Back Extensions 2 sets of 20-30

Seated Leg Curls 8 sets of 10-20

Crunches 3 sets

Sunday

Upper Body

Flat Presses 4 sets 10-20

Pulldowns 4 sets 10-20

Close Grip Flat Presses 4 sets 10-20

Rows 4 sets 10-20

Shoulder Presses 4 sets of 10-20

Shrugs 4 sets 10-20

Curls 6 sets 10-20

Pushdowns 4 sets 10-20

Posterior Delt Raises 4 sets 10-20

Wrist Curls 2 sets Wrist Extenions 2 sets

I know some have had a hard time believing I can complete these workouts in under 1 hour.  But I am telling you you can but you have to be conditioned.  I refuse to train light.  If you need to experience these workouts for yourself contact me and I will be more than happy to let you give them a shot.

Have a Great Day,

Michael

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Tuesday

Legs

Leg Presses 8-10 sets of 20-50 reps

Calf Presses same as above

Back Extensions 2 sets

Seated Calf Raises 3 sets of 20-30

Leg Curls 6 sets of 10-20

Abdominal Crunch Machine 3 sets

Thursday

Upper Body

Flat Presses 4 sets

Pullups 4 sets

Close Grip Presses 4 sets

Rows 4 sets

Lateral Raises 4 sets

Curls 6 sets

Dips 4 sets

Rear Delt Raises 3 sets

Pushdowns 4 sets

Forearm Work

Saturday

Lower Body

Leg Presses 10 sets of 20-30

Calf Presses same as above

Back Extensions 1 set

Seated Calves 3 sets

Leg Curls 6-8 sets

Crunch Machine 3 sets

Sunday

Upper Body

Flat Hammer Machine Presses 4 sets

Pulldowns 4 sets

Close Grip Presses 4 sets

Rows 4 sets

Overhead Presses 4 sets

Shrugs 4 sets

Posterior Delts 4 sets

Pushdowns 4 sets

Curls 6 sets

Forearms

That is it.  Tons of volume and intensity and effort.  If you want to train with me shoot me an email.  I promise it will be an experience you won’t forget.

MT

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Last week I gave you a preview of Routine 3.  For those of you following along on this journey I thought I would post this routine.  Routine 2 was extremely productive and I cannot at this point evaluate Routine3.  In all honesty I think it will work well.  We will have to vary training variables as the weeks progress to make certain we are fully recovered each training day.

Here is what the set up will look like:

Monday

Upper body High volume, High Intensity work.  Pick 6-8 exercises and perform at least 4-5 sets of various rep ranges.  An all out attack on upper body this day.

Tuesday

Lower Body High volume, High Intensity work.  Pick 6 exercise and also perform 4-5 sets of various rep ranges.  Whatever it takes to make certain we are training at super high levels of intensity.

Thursday

Total Body Training.  Choosing 7-8 exercises that cover the entire body.  3-4 sets per exercise of various rep ranges.  High Intensity but certainly not the volume per muscle group as earlier in the week.

Saturday

Total Body Training.  Choosing 7-8 exercise again that cover entire body.  Perform at leas 4 sets per exercise.  This workout at times will be higher volume and as high intensity as can tolerate.  On Saturday’s I don’t usually work so I can spend some time after the workout relaxing and recovering.

So the journey begins with this new plan.

FYI: I have an MRI Scheduled next Thursday to examine my back.  I have had back problems for years due to the knee throwing off my posture.  Once I get through that and if I get clearance I will be making a run at the Worlds this year.  We shall see I do have another appointment to check my knee but if things look pretty good with the knee and back I will be making a run at it.

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This week I decided to make some changes to my current total body routine.  If you aren’t familiar with what my training looked like I highly recommend you checking our Routine 2 in the category section on the right.   Change is an important component to any long term exercise plan.  Experimentation is key to propelling our bodies to higher levels.  Sometimes we make mistakes when we change things and sometimes its a good change.  The key is making intelligent, calculated changes.

Summary Of New Routine:

Monday’s workout will go from a total body routine to training just the lower body.  By doing this I will be able to train with much more volume on legs and applying maximum intensity.

Projected Workout: Leg Presses 5-6 sets of 30-50 reps, Calf Presses 5 sets of 30-50 reps, Seated Calf Raises 3 sets of 30 reps, Seated leg Curls (don’t tell anyone )  3 sets of 10-15 ish

Tuesday’s workout will consist of training only the upper body.  This will allow me to train the upper body with high levels of intensity and volume.

Projected Workout: Incline Presses 5 sets of 10-20, Pulldowns 5 sets, Incline Close Grip presses 5 sets, Rows 5 sets, Lateral Raises 3 sets, Curls 5 sets

Thursday and Saturday’s workout will consist of the usual total body training.  Probably big exercises very similar to Routine 2, which you have studied, right

This new routine is sortof a Hybrid of total body, high frequency training and an AB, upper, lower split routine.  We shall  see how it works.  We should never stop experimenting.

Peace,

Michael