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After 9 Months of Powerlifting My training has shifted focus for several reasons:
1. I gained 26 lbs. in the pursuit of strength; Which I acquired accordingly. (235 lb. bench press, 295 lb. squat, 405 lb. Deadlift at approximately 153 lbs. lean mass, 185-ish lb. bodyweight)
2. So much focus on moving extremely heavy weight (for my frame) directly against gravity has greatly depreciated my body's adaptation to lateral motion. i.e. my mobility has gone to sh*t.
3. My cardiovascular health and endurance have suffered greatly.
4. As much as I love being strong, I really, really miss bodybuilding.
I have reduced my weight training days down to 4 days per week from 5, restructured my body parts training days, and moved from 2 days on 1 day off to 1 day on, 1 day cardio/mobility training.
My new split looks like this:
Day 1-morning cardio/legs/calves/upper abs
Day 2-cardio/mobility
Day 3-morning cardio/chest/back
Day 4-cardio/mobility
Day 5-morning cardio/arms/lower abs
Day 6-cardio/mobility
Day 7-morning cardio/shoulders/Traps
Cardio and mobility consist of the elliptical, speed rope, sprints/football drills, swimming, beach runs, Yoga, foam rolling, lateral exercises using resistance bands, etc.
I'm out to continue to shed body fat, but unlike last year I'm also out to thoroughly enjoy the summer.
Besides, I don't feel so strange about taking my shirt off in public anymore. Its about time I get rid of this farmer's tan.
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1876 kcal
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Fat: 34.76g | Prot: 193.07g | Carbs: 198.61g.
Breakfast: Bananas, Quaker Quick Oats, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Pineapple Orange Banana. Lunch: French's Classic Yellow Mustard, Beef Barley Soup, Thomas' Sahara 100% Whole Wheat Wraps, Lettuce Salad with Assorted Vegetables, Deli Turkey or Chicken Breast Meat. Dinner: Green Giant Valley Fresh Steamers Roasted Red Potatoes, Green Beans & Rosemary Butter Sauce, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Pineapple Orange Banana, Trader Joe's Breaded Cod Fillets. Snacks/Other: Broadleaf Ground Venison, Quinoa (Cooked). more...
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3061 kcal
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Exercise:
Weight Training (moderate) - 50 minutes, Elliptical - 25 minutes, Resting - 6 hours and 15 minutes, Sleeping - 8 hours, Desk Work - 8 hours, Walking (moderate) - 3/mph - 30 minutes. more...
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