chadlius88's Journal, 30 Apr 14

Yeah, sure, is he on youtube? You're rocking the weight loss. What have you got left, six weeks? 

you can find him on youtube training "Flex" Louis with his 9 week Y3T program (also on bodybuilding.com) but basically he has you do 4 warm up sets and 4 working sets with an isolation (ex: incline dumbbell flys) with short rest periods followed by 3 heavy sets of a compound (ex: incline dumbbell press). Basically it fills the muscle with blood and gives you a rediculous pump with the isolation and then nails the pumped up muscle hard with the heavy compound. 1 isolation, 1 compound, 1 isolation, 1 compound for a total of 4 exercises per muscle group. week 1 the working set rep range is 8-10, week 2 its 12-14, week 3 its 14-16, etc. It's a very effective training principle. 

Still have 10 weeks. Once the warm weather hits (if ever) then a lot more outdoor cardio is going to be incorporated. I can't stand solid state cardio and it just burns muscle mass when youre on a deficit anyways, so I havnet been doing much cardio in the gym. Once I start doing sprint circuits and such the fat loss should accelerate. 

Ha! I hear you about the warm weather. :( I hate long cardio too, unless it's low grade and out in the bush with my dog. I have low cardio there; she does HIT. I hope that works for you. At my age, I've found I make out better keeping my time lifting short. Nothing more than an hour, four days a week. It's easy to get psyched up and do too much. If you tear down too much tissue and get too little rest, it's a recipe for no growth. I'm always careful about where I get my training tips. I never listen to anyone who wants me to train who's obviously a juicer and training juicers. That makes me failure bound. 

Makes sense, but I'm only lifting 4 days per week, and I recover quickly in my young age. I'll let you know how it goes after the 9 weeks is up.