evilcyber.com
  • Home
  • Workouts
    • Home Workout Plans
    • How To Build Muscle
    • How To Get Toned
    • Home Workout Equipment
    • Advanced Workout Topics
    • Other Workout Programs
    • Important Workout Lingo
    • Recommendable Books
  • Cardio
    • What Is Cardio?
    • How To Start Cardio
    • Home Cardio Exercises
    • Cardio Or Weights First?
    • Best Time For Cardio
    • Does Cardio Burn Muscle?
    • Cardio On Empty Stomach?
    • HIIT – Doing It Right
    • Cross-Training
  • Weight Loss
    • The Secret To Weight Loss
    • Gain Muscle And Lose Fat?
    • Exercise And Weight Loss
    • Diet Reviews
    • Weight Loss Myths
    • Weight Loss Supplements
  • Nutrition
    • Healthy Nutrition Explained
    • Bodybuilding Nutrition
    • What Are Carbohydrates?
    • What Is Fat?
    • What Is Protein?
    • Nutrition For Cardio
    • Marathon Nutrition
    • Exercise On Low Carb
  • Supplements
    • 3 Supplements That Work
    • BCAA Supplements
    • Beta-Alanine
    • Creatine
    • Dextrose Supplements
    • Energy Shots
    • Make Your Own Weight Gainer
    • Multivitamins
    • NAC
    • Testosterone-Boosters
  • The Rest

Fitness, Videos, Workout

Evil’s Workout Plan – January 2014

Evil’s Workout Plan – January 2014

  • January 8, 2014 9:49 pm
  • 6 comments

Share this Article

  • TwitterTwitter
  • FacebookFacebook
  • DiggDigg
  • StumbleuponStumble
  • RedditReddit
Author evilcyber visit my website

My workout plan for January 2014 sees some changes: less unilateral training and the inverse barbell rows have done enough.

Christmas And A Mean Flu

Every year between Christmas and New Year’s I take a break from doing videos and from working out, because I want to devote that week entirely to my family. I also think my body likes that time off to refill its reserves. When I get back to training, my reps usually increase across all exercises.

This year, however, I got a really mean flu shortly after starting again. I kicked off on December 30, but by January 2nd had skull-splitting headaches, fever and flashes when I looked at something bright. It was out of the question to do anything beside lying on my couch and watching documentaries about crustaceans living off the French coast.

But let me tell you: two weeks off feels like cheating.

I hope that by tomorrow I’m back to DEFCON 5, and to get back to practice, will finish the missing half of the week where germs had their party in my system. That plan I did unchanged, which is why you didn’t see an update to my workout plan in December. You also now know why my new plan was delayed to the second week of January.

Evil’s Current Workout Plan (January 2014)

DayBody PartExerciseSetsRepetitions
Monday
Chest, Triceps, Abs
Weighted Wide Push-Ups36 – 12
Incline Dumbbell Presses36 – 12
Flyes36 – 12
Close-Grip Push-Ups36 – 12
Close-Grip Bench Presses36 – 12
Seated Triceps Extensions36 – 12
Crunches36 – 12
TuesdayCardio, 60 minutes
Wednesday
Back, Biceps, Abs
Weighted Pull-Ups36 – 12
Barbell Rows36 – 12
Barbell Pullovers36 – 12
Barbell Curls36 – 12
Preacher Curls36 – 12
Chin-ups3To failure
Hanging Leg Raises36 – 12
ThursdayCardio, 60 minutes
Friday
Shoulders, Legs, Abs
Military Presses36 – 12
Dumbbell Raises36 – 12
Rear Delt Rows36 – 12
Hack Squats36 – 12
Good Mornings36 – 12
Crunches36 – 12
SaturdayRest
SundayRest

 
Once more I have to point you to ExRx for some exercises, as I haven’t yet done a video on those.

Let’s look at what changed and why.

Mondays Explained

Nothing much to see here. The weighted push-ups, flyes and close-grip bench presses went great when I did them after my Christmas break, so no reason to make any changes there.

The only exercise I changed was the lying triceps extensions. I felt that my form on them was not that good and I was unwillingly cheating myself by getting the shoulders too involved. Doing them seated should change the mechanics sufficiently. I’ll be looking forward to see what they can bring to the table after a very long while.

Wednesdays Explained

After doing pull-ups with the plateau breaker technique I explained here they are back to their normal three sets.

The reverse grip barbell rows gave me higher involvement from the lats as promised, and I’m now looking forward to see if they improved my lifts with regular rows.

For the biceps I debated with myself if I should switch from barbell to dumbbell curls. But as the barbell curls still work great, I decided against it. Why switch an exercise that still does its job?

What I really got tired off and also stalled on was the concentration curl. You don’t have that much choice training the brachialis at home, so I went for the inenvitable preacher curls.

Fridays Explained

The military presses still work and of course stay. But what I got enough of were the unilateral (training one side at the same time) exercises for the side and rear delts: the lying side raise and the lying rear delt raise.

For the side delts, there is one great compound to replace lying side raises with, and that’s the dumbbell raise. With these you not only train the shoulders, but a whole host of muscles. The rear delt row as a second compound then finishes off my shoulder training.

And A Video…

I probably should have done this video when I started posting my plans, but at least it now offered me a chance to do a short video:

Help me spread knowledge and share this:

  • Click to email this to a friend (Opens in new window)
  • Click to print (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Reddit (Opens in new window)
  • Click to share on Tumblr (Opens in new window)

Search

Subscribe to EC

Enter your email address to subscribe and receive notifications of new posts by email.

Most Read

  • teen home workout Home Workout Plan For Teenagers
  • strongman eugen sandow flexing his muscles The Eugen Sandow Workout You Can Do At Home
  • pills Why Bodybuilders Should Say No To NAC
  • woman doing pushups Perfect Pushup Vs. Hands: Which Is Better?
  • How To Do Pull-Ups Without A Pull-Up Bar

Latest Comments

  • No comments

6 Comments

  1. William says:
    January 8, 2014 at 9:58 pm

    Only 3 sets of ab work 3 days a week? You find that’s enough?

    Reply
    • evilcyber says:
      January 10, 2014 at 8:19 pm

      Nine sets for one muscle group seems enough to me. So far I didn’t have problems making the abs progress.

      Reply
  2. Kim says:
    January 8, 2014 at 11:34 pm

    Sorry you have been sick – sounds pretty miserable!! Hopefully the rest of 2014 will be full of good health!

    Reply
    • evilcyber says:
      January 10, 2014 at 8:19 pm

      Thanks, Kim! I hope so too! 🙂

      Reply
  3. Nathan Start says:
    February 5, 2014 at 5:48 am

    Hey EC, i’ve been watching your videos for a while now and i’d like to say thank you as you’ve helped me go from 240 pounds to 180 (I’m 6ft 1inch) I’m nowhere near as fat as I am and you’ve been a huge help, thank you!

    Reply
    • evilcyber says:
      February 5, 2014 at 6:53 pm

      Hey Nathan, that’s awesome! Congrats! 🙂

      Reply

    What do you think?

    Click here to cancel reply.


    • About
    • Contact
    • Copyright
    • Disclaimer
    • Privacy Policy
    © Copyright 2022 — evilcyber.com. All Rights Reserved.

    Evilcyber.com uses cookies

    More info about these little buggers in the Privacy Policy.

    Close
    loading Cancel
    Post was not sent - check your email addresses!
    Email check failed, please try again
    Sorry, your blog cannot share posts by email.