My goal is to update this at least every workout day, and on other days if i have a question to ask or if i notice something odd.
I will be running a 7 day famine. My goal is 1600 calories or less per day and I will be taking the warrior diet approach. Though throughout the day i will consume low sodium v8 (if i can choke it down
) and i will also have half a grapefruit in the morning and before bed with my detox tea. Supplements during my famine phase are going to be only a multivitamin (Orange Triad), Greens Powder, Lechitin granules (1 tbsp with my grapefruit, morning and night, and one with my pwo meal), and digestive enzymes with my post workout meal.
I will be following the training protocol that Rob laid out here in the forum:
Monday
Legs, Back and Bi's with 2 minutes of rest between sets, 3 total sets for each movement in the 4-6 rep range. These should be structured as jump sets in the following fashion as follows.
- Squats with a weight that finds you able to perform 4-6 reps immediately into
- Seated cable rows for 4-6 rep range
Rest for approximately 2 minutes and repeat for 2 more rounds
Biceps
- Standing barbell curls for 4- 6 reps
REST 2 minutes
- Incline dumbell curls for 4-6 reps
REST 2 minutes
- Preacher curls for 4-6 reps
DONE
Wednesday
Chest, shoulders and tri's with 1 minute in between sets, 4 total sets for each movement in the 8-10 rep range. Jump set pairings should be as follows:
- Wide grip bench press for 8-10 reps immediately into
- Seated DB shoulder presses for 8-10 reps
Rest 1 minute
- Close grip bench press for 8-10 reps immediately into
- Seated DB shoulder presses for 8-10 reps
Rest 1 minute
- Incline bench press for 8-10 reps immediately into
- Seated DB shoulder presses for 8-10 reps
Rest 1 minute
- Weighted Dips for 8-10 reps immediately into
- Seated DB shoulder presses for 8-10 reps
Rest one minute and begin the following:
Triceps
- French Curls for 8-10 reps
REST 1 minute
- Skull crushers/lying tricep extensions for 8-10 reps
REST 1 minute
- Cable tricep pressdowns for 8-10 reps
REST 1 minute
- Cable tricep pressdowns for 8-10 reps
DONE
Friday
Repeat Monday's workout but with this time with 5 sets and just 30 seconds between sets.
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I'm gonna need all the help i can get on this guys, as some questions seem to arise in my mind at the weirdest times. Hopefully i can make it through with your guys' help though.
Thanks for reading and i look forward to this experience and "cleansing of the soul" as AskMass put it.
