Ok, so after these past 3 weeks (+ a day or so) i have dropped my morning weight by about 7 lbs while maintaining muscle mass for the most part. Again, this was using a 4 days/week plan where i focused on metabolic circuits, sprints, and some compound lifting. I've noticed definite changes in my body composition, so i know that i've been making progress to back up what the scale has been saying, and since i've gotten down to the 160-162 lb area, i'm now going to transition into a reg-park inspired 5x5 program for strength.
The basic idea is this..
Monday:
5x5 back squat
5x5 barbell row
5x5 dips
RC work
Tuesday:
Metabolic Circuit
Wednesday:
Off
Thursday:
5x5 deadlift
5x5 seated row
5x5 overhead press
RC work
Friday:
Metabolic Circuit
Saturday, Sunday:
Off
For the next two weeks i will try to consume enough calories to maintain my bodyweight around 160-162 before changing the program to 3 str. and 1 met. days as i attempt to slowly gain weight.
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