University of Miami

are you in FL as well?

Hey Raynor, its been a minute. I havent necessarily been in the gym for a while, I feel myself getting weaker and see myself getting smaller. I dont like it. Ive been doing a lot of reading on different programs and ive found a liking in most of the "mountain dog" programs in the article section. My question to you is, how would this program sound to you in my scenario and etc.

What I really have the time to do is a good 1-2 hour workout in a gym once I get a membership to get away from the freshmen in the schools gym, about 3-4 days a week.

My split would probably look something like:

Monday: Chest/Shoulders
Wednesday: Back/Arms
Friday: Legs

Every day, 30-45 minutes dedicated to cardio post-workout. Any off days would be dedicated to simple ab work.

Workouts for each lifting day would be something like:

Monday: Exercises found in this link: http://www.t-nation.com/free_online_article/most_recent/chest_obliteration_mountain_dog_style
such as his slight incline/decline on the smith for 15-20 reps with 75% extension due to the fact that I have troubles feeling normal presses in my pectoral region. I want to try adding constant tension in my workout to attempt to notice any differences.
Im also going to attempt to incorporate his press/twist, chest machine press (if gym has it), pec deck/cable flies. Im hoping these will increase my chest strength and help in my shoulder area as well.
Shoulder wise I want to incorporate exercises found in this link: http://www.t-nation.com/free_online_article/most_recent/shoulder_shocker
I think the shoulder shocker will add some size and strength to my shoulders which ive unfortunately neglected because of my incapability of doing heavy raises. I still feel that overhead raises do help, but I also want to add in some stuff found in this link:http://www.t-nation.com/free_online_article/most_recent/shoulder_training_the_mountain_dog_way such as the hang and swing to develop my rear deltoids.

Wednesday: Ive found a couple different links to blast my bicep peak because ive always felt i had underdeveloped biceps.
A link for Mountain Dog arms: http://www.t-nation.com/free_online_article/most_recent/mountain_dog_arms
A link to blast bicep peak: http://www.t-nation.com/free_online_article/most_recent/building_a_biceps_peak
using tips from Henriques article, ive noticed that my bicep curls have been out of form in that I twist too late. Ive also picked out other key points to take recognition of. Im going to start working on more hammer curls and cross body hammer curls to blast the brachialis which ive been unaware of. As for my triceps, I plan on starting off with extensions like pull downs to get blood flowing, then moving to dips and then to crushers and extensions. One of those articles states that training biceps/triceps on the same day will maximize the pump in my arms (obviously) but would working full arm AND back be too much?
As for my back, I want to improve my lat spread by doing exercises such as dumbbell/barbell rows (1 arm), stretchers, traditional pull downs, shrugs, dumbell pullovers, deadlifts of course, hyperextensions etc.
Link for back: http://www.t-nation.com/free_online_article/most_recent/a_monstrous_back_the_mountain_dog_way

Friday: Exercises such as Squats and its variations i.e. dumbell and front squats blah blah blah, leg curls, leg extensions, lunges, and running sleds will most likely dominate this day. If you have any tips to really blast my legs, itl be appreciated.

Overall, this is my gameplan for a 3 a week workout. One major concern I have is (being 17, a shit job, and in financial troubles) not being able to have sufficient nutrition pre-post workout. But im hopeful..

Any tips/opinions are appreciated.

Hey there.

It has indeed been a while, hope all is well.

Anyway, to answer your questions:

1. The workout plan is fine for your purposes, however avoid cardio post legs workout, skip cardio that day.
2. Yes, you can train bis/tris/back together. There is nothing wrong with that, back + bis are complimentary and can work well for establishing a big pump. Some people respond better to opposite muscles like back/tris and chest/bis. Give BOTH ways a try.
3. For a good leg destruction day, you need to train with huge volume. Squats, lunges, extensions, leg curls, leg press, hack squats, calf raises, donkey calf raises, one leg leg-press calf raises. Train with 4-5 sets per exercise with only SHORT breaks between sets and exercises. keep the pump strong in those legs and force them to fail. You will hate me for legs day lol.

For cheap nutrition, try the basic menu plan:

Proteins - Eggs, frozen chicken breast, milk
Carbs - Oats, rice, pasta, potatoes
Fats - Olive Oil (expensive but lasts a long time)
Veggies - anything
fruits - anything

I was planning on skipping cardio leg day anyways hahaha. I tried the back/tri chest/bi thing.That was my primary way of splitting them up, i figured trying something new would be more beneficial. Once leg day rolls around, expect a hate message out of love.

What would you say would be a good carb cutoff for the day? I see meals going something like this (once I graduate)

Breakfast:
3 Eggs, Wheat toast, bowl of oatmeal. (Too much carbs?)

Snack meal (inserted when needed) Turkey wrap, normally my wraps are on wheat tortillas with turkey, pepper jack cheese, some shredded cheese, and different hot sauces. I could start to add spices like cayenne and garlic powder too, though i dont think garlic powder has many health benefits.

lunch would actually probably be the snack meal

dinner: depends on what my dad and his girlfriend make. Post workout, il strive for a chicken breast and a baked potato, but it might not always be available.

I have to go pick up fruits. I cant remember the last time we had an abundance of fruit in this house. As for vegetables, im not really a fan though I know I should be because its so healthy and beneficial.

here is a SAMPLE meal plan of what you should be doing:


Meal 1 - 3 whole eggs and a 3 egg whites + 3/4 cup oatmeal + handful of berries
Meal 2 - turkey and cheese slices w/ mustard and whole grain crackers + celery
Meal 3 - chicken breast + broccoli + baked potato
Meal 4 - 1 can of tuna + 1 tbsp mayo + mustard + onions/celery made into tuna salad served on top of a salad (if this is not available, have your snack meal from before)
Meal 5 - 1 cup cottage cheese w/ peanut butter (if this is not available, 2oz cheese + 1 glass of milk + handful of almonds)

http://forums.d2jsp.org/topic.php?t=52927945&f=60
Thought you might want to see how I did

how much fat should one expect to lose from keto? more than 1 lb per week?\

so basically i need 20 weeks on this diet and program to get to 9%. lol thats longer than i have been working out. I must've really screwed up on my diet.

is it abnormal to still see my flabs at 20% bf?

This post was edited by MegaVovaN on Mar 26 2011 07:50pm

reppin the U

jealous

haha yea thats why i was wonder... i live in pasco area

Very good lifts for your bodyweight! Good job man!

what is your height curiously?

Keep up the good work! But yes, you can improve that bench some more to put up some really good numbers!