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Havent really posted on the training board in a while, just wanted to share what my current split is, as im trying to get as lean as possible while maintaining a bodyweight of around 200lbs. Its basically an EOD split, with weekends off if i feel i need the rest. Pretty basic/full body workout, no more than 30-60sec rest between sets.
Legs- Leg press, 1x20, 1x6
Leg curls- 1x6, 1x20
T-bar rows- 1x20, 1x6
Pull-ups/Lat pulldowns, 1x6, 1x20
Weighted dips, 1x20, 1x6
Machine Bench press (seated upright, with a parallel grip) 1x6, 1x20
Lateral raises- 1x20, 1x6
Preacher curls- 1x6, 1x20
Rope pushdowns- 1x20, 1x6
Rope Crunches- 2x20
Decline sit ups, 2x20
Standing Calve raises- 1x6, 1x20
I have been doing this for about 2 weeks now, going through this routine once, (takes about 25-30min, and believe me with the short rest periods its a hell of a fucking workout) and will try to go now through the entire routine twice. I am looking for small strength gains, not too much, and i do keep track of weights used every day. I've strayed from really trying to get big, and just want to be lean and defined. I would have to guess that im around 10-11% bf right now, where i have been holding for about 2 months.
As far as diet goes, basically i eat between 2000-2800 calories a day, carbs eaten around workouts, ie a whey shake/glucose immediately after working out, then about an 90min later 2 tuna fish sandwiches with no fat mayo on wheat, and then one more carb meal afterwards. Ground turkey and lean beef make up the rest of the diet. On off days, carbs are kept lower and only eaten in the morning to late afternoon. One cheat day a week, usually sunday, regardless of if it happens to be an off day or a workout day.
Opinions/criticisms welcome as always.
Legs- Leg press, 1x20, 1x6
Leg curls- 1x6, 1x20
T-bar rows- 1x20, 1x6
Pull-ups/Lat pulldowns, 1x6, 1x20
Weighted dips, 1x20, 1x6
Machine Bench press (seated upright, with a parallel grip) 1x6, 1x20
Lateral raises- 1x20, 1x6
Preacher curls- 1x6, 1x20
Rope pushdowns- 1x20, 1x6
Rope Crunches- 2x20
Decline sit ups, 2x20
Standing Calve raises- 1x6, 1x20
I have been doing this for about 2 weeks now, going through this routine once, (takes about 25-30min, and believe me with the short rest periods its a hell of a fucking workout) and will try to go now through the entire routine twice. I am looking for small strength gains, not too much, and i do keep track of weights used every day. I've strayed from really trying to get big, and just want to be lean and defined. I would have to guess that im around 10-11% bf right now, where i have been holding for about 2 months.
As far as diet goes, basically i eat between 2000-2800 calories a day, carbs eaten around workouts, ie a whey shake/glucose immediately after working out, then about an 90min later 2 tuna fish sandwiches with no fat mayo on wheat, and then one more carb meal afterwards. Ground turkey and lean beef make up the rest of the diet. On off days, carbs are kept lower and only eaten in the morning to late afternoon. One cheat day a week, usually sunday, regardless of if it happens to be an off day or a workout day.
Opinions/criticisms welcome as always.
