Every coach needs a coach too, so I decided to stir things up in my latest workout program and get my cardio nemesis, Vince Del Monte to help me put together my latest program. In fact, it's a modified workout from his No Nonsense Muscle Building program.
Vince challenged me to use a little more volume in the workout and to move through my sets faster...overall this might lead to using a little less weight but I was surprised how much I got done at near normal weights...I did all of this in about 47 minutes, resting as little as possible between exercises.
Workout went like this...
1) Power Clean - 3x5
2A) Squat - 2x5, 2x8
2B) DB Incline Press - 3x10
3A) BB RDL - 3x8-12
3B) Plank & Side Plank - 3 sets each
4) Narrow Grip Seated Row - 3x12
5) Chin-ups - 2xMax
This program is 3x's per week.
My weight to start the program was a lowly 179, because unlike most people, I actually lose weight when I travel, and I've been traveling 3 weeks in a row (with 4 more weeks of travel coming up).
I'll be using Vince's programs until December.
I really should be training with a partner on this program, but I can't find anyone to train with on my schedule. After all, recent research (reported in "The Economist" of all places) shows, "...that if you train with others, you can endure more pain. Just one of the reasons the right training partners and training environment are crucial for success.'
Fortunately, I train in a dungeon at the same time as a lot of bodybuilder and hard training steroid freaks, so its a good environment (even though the music is super lame).
Today's workout was an 8/10. I needed to push harder on the power cleans, RDL's, and rowing.
Now to focus on eating.
No nonsense for 8 weeks,
Craig Ballantyne, CSCS, MS
PS - I just posted a strong opinion on...
...basic "combo" type exercises on the TT Fan Page
=> Click here to see what I think of "combo" exercises
Stick to the basics for maximum results.