Training frequency: One man's experiment

Discussion in 'Health & Body' started by thekunk07, Mar 20, 2014.

  1. thekunk07

    thekunk07 Senior member

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    so i quit my job 3/1 and start the new one monday. That has given me 27 days to test the more is better concept and I am fairly convinced.

    Before, 4 day split, chest/abs, back/delts, arm and legs.
    bf% 14
    weight 219
    quads: 28.95
    bi's: 18.5
    waist: 35.75

    So I have trained on a 12 day cycle, meaning 12 on, 1 off, 12 on....

    I have eaten 400g protein, 150g carbs and 100g fat every day

    also, 12 minutes of hiit and core 4x per week
    all days i have begun with 3 minutes of rope tabatas

    here is my exact workout:

    day 1: delts
    trap-bar presses, 4 x 12,10,8,8, 135lbs, 185lbs, 265 lbs, 265 lbs
    lat raises: 4 x 12, 20lb dbell
    front raises: 4 x 12, 30lb dumbell
    rev-pek dek: 4 x 12, 175lbs
    dumbell presses: 4 x 8, 90lb dumbells

    day 2: back
    bent rows, 4 x 12,10,8,8, 185, 225, 315, 315
    seated rows, 4 x 10, 175lbs
    hypers, 4 x max reps
    cable pulldowns, 4 x 10, 190lbs
    hammer strength rows, 3 x 8 x 315

    day 3: chest
    incline barbell: 3 x 10, 315
    decline barbell: 3 x 10, 265
    flat barbell: 3 x 10, 365
    cable flyes: 3 x 12, 75lbs
    dbell flyes: 3 x 10, 65lbs

    day 4: legs
    squats: 5 x 8, 465
    leg pressL 4 x 10, 750
    leg extensions: 4 x 10, 185
    leg curls: 4 x 10, 185
    calf raises, seated, 4 x 15, 225

    day 5: arms
    barbell curls, 4 x 12, 10, 8, 6, 115, 135, 165, 185
    dips with 90 lb dbell: 4 x 10
    pressdown: 4 X 10, 185
    preacher curl: 4 x 10, 135
    hammer curls, 4 x 10, 65lb dbell
    close-grip bench, 4 x 10, 225

    ....repeat

    After:
    weight: 217
    bf: 10.25%
    bi's: 19.75
    waist: 33.25
    quads: 31.5

    This seems to go against all un-geared training protocols but I think i am a believer.
     
    Last edited: Mar 20, 2014
  2. Eason

    Eason Bicurious Racist

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    I'd have liked to see your results if you did full body or sth
     
  3. MarkI

    MarkI Senior member

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    I think it would help to know if you're still on? Also let's see pics!
     
  4. thekunk07

    thekunk07 Senior member

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    will take some pics. i've been off for quite a while, like 2.5 months
     

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