The ADD's Log: Build Back Better

[No Sleep]

vertical pull (lat pulldown or do single arm high cable pulldown from a lunge position. Allows you to stabilize your core) 3 sets 15/12/9 reps

Horizontal pull ( start with a basic DB bent over row with a knee on the bench or a TRX row) 15/15/15

You probably need to strengthen the gluts up so always do deadlifts AND weighted hip thrust.12/12/12

DB Goblet squats and superset them with reverse lunges(one leg at a time)12/12/12 superset8/8/8

For chest I recommend inchworms push ups 12/12/12

Chest fly machine 10/10/10

Dips

And whatever bench press angles you like 15/12/9

1 min 30 sec plank 3x.30sec sets

You gotta cut out anything that isn't water

More veggies

More water

Buy a fiber supplement

No refined sugars

Rid yourself of processed foods.

No alcohol

Thanks a lot for this info. This is better than what I'm doing now and what I did before.

 

[TLR Is Mental Poison]

@YouMadd? covered it.... diet especially. 30g of fiber a day keeps water weight away

 

[iBrowse]

I stopped going to the gym in March. I've gained like 12 pounds. I need a work out plan @The ADD help me out breh.

Reading this thread is motivation.

I do a 4 day split and mostly do supersets to get some hypertrophy going since I don't do cardio much except for swimming:

EDIT: I do everything in 3 sets

Get your diet, sleeping habits and even mental straight (i.e. eliminating stressors) before you work out.

• Tuesday: Arms & Legs
  • Curls, Kickbacks, Lateral Shoulder Raises (all dbs) & shrugs for the hell of it cause its easier to do on these days for me but you can do them on your BIKE day too--> 3 sets each
    
  • 45 degree leg press (work my way up to 12 45lb plates total or squats (no more than 225lbs w/ a belt) and calf raises --> 3 sets each
  • Single arm cable curls (21s for the variation) single arm cable pulldowns, and reverse pulldowns --> 3 sets each (shyt burns the fukk outta my tris and bis)
    
  • Leg Extensions and Stiff Legged Deads -->3 sets each
  • Reverse wrist curls (EZ Bar), Reverse Curls (EZ Bar) and seated tricep overhead extensions (dbs) --->3 sets each
• Wednesday: Shoulders
  • Smith Machine Front Press --->3 sets
    
  • Db Front Press --->3 sets
    
  • Machine Front Press---> 3 sets
  • Front Db Raises ---> 3 Sets (sometimes I do single db raises and these shyts are )
    
  • Front Cable Raises
  • Lateral Cable Raises (diagonal and parallel to the ground)
  • Bent Over Cable Crossovers
    
  • Rear Delt Machine
• Saturday: BIKE
  • Chin ups
  • Seated Mid Grip Cable Rows
    
  • Seated Wide Grip Cable Rows
  • Wide Grip Lat Pulldowns
  • Close Grip Lat Pulldowns
    
  • Db Rows
  • Upright rows
  • Bent Over Barbell row
    • depending on how I'm feeling I do deads after my chins
• Sunday: Chest
  • Barbell incline press
  • Dumbell incline press
  • Dumbell pullovers
  • Cable flys
  • Machine decline
  • Pec dec
  • Single Arm Flat dumbell press
  • Assisted dips (I can't do unassisted yet )
    
  • Push ups
    • I alternate from doing incline barbell and dumbell to flat babell and dumbell on a weekly basis

@Bless't @-DMP- @semtex critique my regiment

 

[iBrowse]

@No Sleep if you're talking diet. @YouMadd? pretty much got it...

 

[TLR Is Mental Poison]

For a lifting routine I would keep it simple.... bench/chinups/shoulder press/rows/leg press/hamstring curls/calves 2x/week. If you have the time throw on some curls and tricep pushdowns. Hit em for 3x10, add weight when you can hit 10 reps on the last set, keep it pushing.

 

[The ADD]

CBL Day 24

Finally found a hill in my new area for runs/sprints.

10 sets, always moving, run up the hill walk down, set myself and run it again. The constant movement kept it to about 25 minutes.

 

[The ADD]

CBL Day 25

PT Session for Upper Body (As always lose track of sets and reps and weights during the stream of the session)
Superset: Incline BP 1x12x135, 1x8x155 and 1x6x165 & Weighted Pull-Ups 1x10x25# and 2x10x35#
Superset: Supinated DB Chest Press 3 sets to failurex55# and DB Rows 1x15x85, 1x12x95 and 1x10x100
Superset: Incline Hammer Strength Press 4x12-6x? (weight increased each set and T-Bar Rows 4x15x?(Weight Increased each set)

Additional Work
Weighted Supinated Pull-Ups 4x8-10x25# and 1x10xBW
Standing DB Triceps Extensions: 5x12x60#
Machine Chest Flys: 3x12x150

Tonight's Backload Menu
Turkey Burger on Ciabatta
Oven Baked Fries
Peanut Butter Filled Pretzels
Popcorn
Quakers Oatmeal Squares Cereal

 

[The ADD]

CBL Day 26:

Lower Body PT Session: Pure Shyt Show and I don't remember much:

Walking Lunges
Box Jumps
RDLs
High Rep Hex Bar Deads
Bar Jumps (single legs with and both leg sets)

Additional Work
Standing Hamstring Curls
Weight Ball Hamstring Curls
Wall Kicks
Abs
Controlled Sprints

 

[The ADD]

CBL Day 27

Added another cardio day for different reasons:

10 sets of runs with a slight incline, jog back, 10 push-ups, repeat

6 incline hill runs, walk down the his set and run back up.

 

[The ADD]

CBL Day 28

Active recovery day, 5 mile park walk.

 

[The ADD]

CBL Day 29:

One month weigh-in came in a little hot at 190.2 so that's 2.8 should be a little slower IMO.

Superset: Incline BP 3x12x150 & Pull-Ups 3x12 (FB BP 1x8x135)
Dips: 3x12xbw (Add 10# next week for 3x10)
Superset: Decline BP 4x8x170 (1x12x145) and Seated Row: 4x12x150
Superset: T-Bar Rows 4x12x110 and Push-Ups 4x15
Chin-Ups: 4x8xBW+30# (Switch to 5x5x30#)
OHP: 1x10x95 and 1x8x95 (3x8x100 next week.

 

[The ADD]

CBL Day 30:
By far the worst workout I can remember in a while. I can thisclose to just walking out:

Hex Bar Deads: 2x8x315, 2x7x315 and 1x13x230, 1x7x230 (Grip issues)
Front Squats: 3x4x265
Back Squats: 3x12x265 and 1x20x145
Zercher Squats: 4x8x220
Superset: Lying Hamstring Curls 3x12x160 and Standing Calf Raises 3x25x265

 

[mr. smoke weed]

A month stickin to it. Props breh!

 

[The ADD]

CBL Day 31

Dedicated Cardio:

Incline Sprint>Jog Back>10 Push-Ups>20 second restx10 (Final set of Push-Ups was 20 total)

 

[The ADD]

CBL Day 32

Upper Body PT Session (as usual sets and reps get lost in the session), tried to work heavy for the first time in several weeks as my wrist heals)

Superset: FB BP 205 1x5, 225 1x3 and a 1x5 assisted set and Pullups: 3x15
Superset: Supinated DB BP DB Rows and Incline Bench
Superset: Decline Bench and Weighted Push-Ups 2x10 with 45# with an immediate un-weighted set of 10

Additional work:
OHP 5x5x105
Incline Hammer Strength 3x15
Close Grip Lat Pull Downs 3x15
Bicep 21s 3 sets
Machine Chest Flys 3x12