Doing maintenance workouts for two weeks and still having to handle the problems from last month’s plan gave me a lot to ponder!
Up And Away!
Now isn’t this plan two weeks late? Again? Yes, that’s what happens when you are once more on the road (or in the air, for that matter) to seek out new ways of furthering mankind’s collective knowledge and have to make do with your basic maintenance plan.
When back home I continue the regular plan until I’ve filled up all four columns on the sheet of paper where I leave my progress for the amazement of posteriority. Which is not, I stress, a nicer way of saying that no one can ever be
assed bothered to look at it.
This plan by and large reflects the troubles from last month and what happens when you get out of your routine.
Evil’s Current Workout Plan (August 2014)
|Chest, Triceps, Abs|
|Weighted Wide Push-Ups||3||6 – 12 (5 – 8)|
|Dumbbell Pullovers||3||6 – 12|
|Incline Flyes||3||6 – 12|
|Close-Grip Bench Presses||3||6 – 12|
|Lying Triceps Extensions||3||6 – 12|
|Triceps Kickbacks||3||6 – 12|
|Crunches||3||6 – 12|
|Tuesday||Cardio, 60 minutes|
|Back, Biceps, Abs|
|Weighted Pull-Ups||3||6 – 12|
|Barbell Rows||3||6 – 12|
|Barbell Pullovers||3||6 – 12 (5 – 8)|
|Barbell Curls||3||6 – 12|
|Concentration Curls||3||6 – 12|
|Lying Leg Raises||3||6 – 12|
|Thursday||Cardio, 60 minutes|
|Shoulders, Legs, Abs|
|Dumbbell Shoulder Presses||3||6 – 12|
|Rear Delt Rows||3||6 – 12|
|Lying Side Raises||3||6 – 12|
|Hack Squats||3||6 – 12|
|Good Mornings||3||6 – 12|
|Crunches||3||6 – 12|
ExRx links still go to exercises I was too lazy to do a video on yet.
As I said in the July plan: is there really that big a difference between dumbbell pullovers and barbell pullovers? Does one really train more chest and the other more lats?
I’m still not sure, but I can tell that on Wednesdays my chest knows that my lats were up to something. The progress on barbell pullovers isn’t what it used to be.
The rest of Monday works as it should, so nothing much more to see here. Move along.
Those pesky pull-ups. For years and years they worked like a well-oiled tank. Lumbering along, but reliably mowing down anything on their slow road to progress. Now they stalled. I think this calls for the occasional drop set or one or the other low rep set.
About those barbell pullovers: who was I kidding? The last set has turned abysmal. This could be due to me being off the regular schedule for two weeks, but my suspicions glance at Monday’s dumbbell pullovers. Like with the pull-ups I’ll keep them for now but change the way I do them.
The dumbbell curls can say good-bye again in exchange for barbell curls, because my left brachioradialis called and let it be known that enough is enough. That’s why I haven’t done hammer curls for years. With those my forearms turn into incendiary devices in record time.
The military presses still don’t work as they should, which like above may be due to me being off the regular schedule for two weeks, but with them I didn’t feel like taking chances. Instead I replaced them with dumbbell shoulder presses, which are another great front delt compound.