Evil’s Workout Plan – October 2014
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For my October workout plan it’s time to rethink my mantra about Friday’s shoulder exercises!
(Almost) Same Procedure As Last Month!
This program looks pretty much like the one from last month, but one very important change I did make. And I will probably feel guilty about it or have that nagging idea that my Friday workout is somehow “incomplete.”
Ah habits, making your life easier and yet sometimes getting in your way!
Check the Fridays and tell me what you think!
Evil’s Current Workout Plan (October 2014)
| Day | Body Part | Exercise | Sets | Repetitions |
|---|---|---|---|---|
| Monday | ||||
| Chest, Triceps, Abs | ||||
| Weighted Wide Push-Ups | 3 | 6 – 12 (5 – 8) | ||
| Dumbbell Pullovers | 3 | 6 – 12 | ||
| Incline Flyes | 3 | 6 – 12 (5 – 8) | ||
| Close-Grip Bench Presses | 3 | 6 – 12 (5 – 8) | ||
| Lying Triceps Extensions | 3 | 6 – 12 | ||
| Triceps Kickbacks | 3 | 6 – 12 | ||
| Crunches | 3 | 6 – 12 | ||
| Tuesday | Cardio, 60 minutes | |||
| Wednesday | ||||
| Back, Biceps, Abs | ||||
| Weighted Pull-Ups | 3 | 6 – 12 ( 5 – 8) | ||
| Barbell Rows | 3 | 6 – 12 | ||
| Barbell Pullovers | 3 | 6 – 12 (5 – 8) | ||
| Dumbbell Curls | 3 | 6 – 12 | ||
| Concentration Curls | 3 | 6 – 12 | ||
| Weighted Chin-ups | 3 | To failure | ||
| Lying Leg Raises | 3 | 6 – 12 | ||
| Thursday | Cardio, 60 minutes | |||
| Friday | ||||
| Shoulders, Legs, Abs | ||||
| Lying Side Raises | 3 | 6 – 12 | ||
| Rear Delt Raises | 3 | 6 – 12 | ||
| Hack Squats | 3 | 6 – 12 | ||
| Good Mornings | 3 | 6 – 12 | ||
| Calf Raises | 3 | 6 – 12 | ||
| Crunches | 3 | 6 – 12 | ||
| Saturday | Rest | |||
| Sunday | Rest | |||
ExRx once again to the exercises waiting to be filmed by yours truly.
Mondays Explained
I debated with myself if I should switch weighted push-ups for dumbbell presses, as 40 kg (91 lbs) in 10 kg plates in a backpack isn’t that comfortable.
However, the presses left my program after I got some mean shoulder pain from doing them and for now I still hesitate trying again. I’ll have to rethink this when the push-ups plateau or when I can’t fit the plates in the backpack anymore.
Then again I may just buy two 20 kg plates. Or a bigger backpack. Or both.
Wednesdays Explained
I reported last months that on pull-ups I got out of a plateau doing a combination of low rep and drop sets, but couldn’t have figured it would work that well! In the last four weeks they saw a slow, but steady increase in reps!
On the barbell pullovers I really have to check my form, as I noticed I tense my neck muscles a lot doing them. My girlfriend also tells me that’s the one exercise I do that really scares her – apparently I turn as red as a very ripe strawberry.
Fridays Explained
The comment from Mike over here kept itself on my mind. Do I do too much front delt work? The longer I thought about it, the more apparent the “yes” became. Not only because my shoulders were tender more often than I cared for. In the last weeks I also noticed a severe lack of enthusiasm for shoulder work.
So I dropped my front delt compound and put in another leg exercise: calf raises. My calves so far have been very underappreciated and working them doesn’t stress the knees (a problem of mine I explained under the Friday heading of September’s plan).
The barbell rear delt rows I dropped for lying rear delt raises, as the former started to get on my nerves.
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