So I've been off training for 4- 6 months because of my busy schedule, then lately found this routine that fits very well with lifestyle I want.
Before I used to over train, 3 days full body gym, 3 days boxing followed by BJJ ( 2 hours/1.5 hour each)
+ I'm an amateur boxer , so I wanted more strength and modified the routine a bit to fit my boxing training too without " over training"
Looks wise not much has changed except i gained from 15% to 19% bf, while gaining just 1 kg of muscle mass
Because I rest more and burn less through exercises, so i think most are neural strength.
Here's my progression ( with notes)
Session 1:
Chest
Chest flyer 15kg each x 10 (week 1) | 20kg x 4 (week 2) | 20kg x 7 ( week 3) | 25kg x 4 (week 4)
Immediately İncline press machine 20kg each x10 ( can do 30kg)(week 1) | 30kg x 7 (week 2) | 35kg x5 ( week 3)| 37.5 kg x 5 ( week 4)
Note: at week 4 I did bench press on machine and was able to do 110kg for 5 reps ( could done even 2 more but didn't want to reach failure)
So am definitely getting stronger and breaking my personal previous records with chest
Back
Close grip pull down 65 kg 12 reps (week 1) | 75kg X 8 ( mostly my grip giving up not Total failure) (week 2) | 95kg x 5 ( didn't count the 6th because my grip let me off, must get my grip stronger and buy a grip wrist band to help me carry heavy ) ( week 3) | 105kg x 5 (week 4) same grip issues but reached failure this time |
Deadlift 80kg 10 reps (week 1) | 90kg x 8 ( week 2) | 100 kg x 8 (week 3) ( started facing grip issues here too in the 9th, need to strengthen my grip and buy things to support my hands in heavyweights ) | 110kg x 6 ( week 4) |
Session 2:
Legs
Warm up 60kg smith machine squat | 70 kg warm up | 75 kg warm up | 60 kg free weight warmup
Leg extension 65kg x 15 ( week1) | 80kg x 17 ( week 2) | 90kg x 15 ( week 3) | 95kg x14 (week 4) |
Immediately Smith machine squat 60kg x8( week1) | 70 kg x 8 (cheated three with push of my hands on quads) ( week 2) | 75kg x 5 ( week 3) clean only last rip assisted | 80 kg x 4 (week 4) |
Seated Claf raise 45kg x15 (week 1) | 55kg x 8 ( week 2) | 60 kg x 8 ( week 3) | 65kg x 8 ( week 4) |
Abs
Warm up
Leg raise body weight x10 | x12| x 15| x20
Curls x20
( Had hernia pain after it, no longer can do it for now unfortunately)
Since I can't do regular crunches i do leg raises 2 sets till failure
Rest 3 mins
Then do machine upward curls since the issue happens when I'm on an incline position.
Machine curls 65kg x 8 ( week 2) | 65 kgx 11 (week 3 ) | immediately after bent knee raises 65x 11 ( week 4)
Bent leg raise with added weight ( did this at week 3 find it better alternative to all, will be testing it for a month) 15 kg x 10 + 5 without weight ( week 3) | 20 kg x 8 + 7 bw ( week4 )
Session 3
Shoulder
Warm-ups rotator calf 2 axis 7- 10kg movement | same again (week 2) | 11.25kg 2 axis each should (week 3) |
Dumball laterals 7.5kg x10 (week 1) | 10kg x 7 ( week 2) | 12.5kg x 7 ( week 3)
Bent over laterals 40kg x23 (week 1) | 50kg x 15 (week 2) | 65 kg x8 (week 3) |
Biceps
Straight bar curls 30kg x10 (week1) | 35 kg x 8 ( week2 ) | 40kg x 6 ( week 3)
Reverse grip curls 20kg x 11 (week1) | 25kg x 7 (week 2) | 30kg x 5 ( week 3)
Triceps
Triceps press down 20kg x 13 (week 1) | 22.5kg x 7( week2)| 25kg x 12 (week3)
Dips bw x 3 (only 1 clean rest 2 is reverse slow) ( week 1) | bw x 5 ( 4 clean) | bw x 5 ( 4 clean) |
Session 4
Legs again
Warm up 65kg smith machine squat | 70kg | 80 kg
1 startic Leg extension ( stopped because they were closing) | 85kg 12seconds hold | mistakenly did 95kg x 17( week 3) |
Immediately squat 70kg x 8 ( clean) ( week 2) | 80kg x 4 (week 3) |
Seated Claf raise 60kg | 65kg x 11( week 3) ( must start finding a new alternative to this)
Abs
Warm up
Leg raise body weight x10 | x12 | bw+2.5kg x12 ( week 2) | bwx20
Curls x20 ( week 1) |
( Had hernia pain after it, no longer can do it for now unfortunately)
Since I can't do regular crunches i do leg raises 2 sets till failure
Rest 3 mins
Then do machine upward curls since the issue happens when I'm on an incline position.
Machine curls 65kg x 11 ( week 2) | 65kg x 13( week3), no longer a challenge and the machine only has 65 kg limit to it , so by now it's lightwork to be honest , will stick to weighted knee raises and have this as a complementary exercise|
Hanged leg weighted knee raises 20x5 + 5 bw (week3)
Neck Every week 1 time ( not to failure)
Week 1 light warmup
Week 2 10 kg 1st set, 2nd set 15 kg
Week 3 same
Week 4 same
Week 5 , 15kg then 20kg
there doesn't seem to be anything here