MONDAY

TUESDAY
Chest/Biceps Cardio

WEDNESDAY
THURSDAY FRIDAY
Back/Triceps/Traps Cardio
Legs/Shoulders

SATURDAY
Cardio

20 minutes
Treadmill
(3.0
MPH/10.0
Incline)

20 minutes
Treadmill (3.0
MPH/10.0 Incline)

- 25 minutes
Stairclimber (Lev
5)
- 20 minutes
Treadmill (3.0
MPH/10.0 incline

Flat BB
Bench Press
5x5x235 lbs
Dips
5xFailure(8)
xBW
Incline DB
Bench Press
4x6x90
Cable Flyes
3x8x15

- 15
minutes
Stairclimber
(Level 7)
- 10
minutes
Rowing
Machine
(Level ?)
- 20
minutes
Treadmill
(3.0
MPH/10.0
incline

Deadlift 4x5x365
Barbell Row
3x5x145
Lateral Pulldown
5x8x120

10 minutes
Treadmill
(LISS)

20 minutes
Treadmill (3.0
MPH/10.0 incline)

Squats
4x5x225x275x295x
315
Box Squats 4x8x?
Romanian Deadlift
3x8x185

DB Row 3x6x85
Cable Row 4x6x?

Hammer
Curls
3x8x30
Concentratio
n Curls
4x8x50

- 15 minutes
Stairclimber
(Level 7)
- 10 minutes
Rowing
Machine
(Level ?)
- 20 minutes
Treadmill
(3.0
MPH/10.0
incline

Hyperextensions
5x10xBW
Good Mornings
3x8x?
Close-grip BB
Bench Press
3x8x205
EZ Bar
Skullcrushers
3x8x80
Rope Pulldown
3x8x50

Hamstring Curls
5x8x?
Leg Curls 4x8x?
Calf Raises 4x8x?

Overhead Press
3x5x155
Military DB Press
4x8x75
Facepulls 3x8x?
Lateral DB Raises
3x8x30

10 minutes
Treadmill (LISS)
10 minutes
Treadmill (LISS)

Overlying Principles
1) The moment that I feel stuck in the rigidity of this routine is the moment I will quit.
That being said, if there are parts of it which you feel unbearably frustrating adjust for it
on the fly
--> This is my mind/body warning me of adaptation. A good workout routine must, as a
scientific rule, alternate if the body is to continually grow and improve (1. increase
weight 2. increase volume 3. increase speed 4. change exercises)
2) In order to be truly strong you have to be fully developed. I've realized that I've
sort of been plateauing in terms of my major lifts and that the most quick and
effective way that I can get to the next level is by working on my weakness (which I
have knowingly passively fostered over the years)
--> Weaknesses (descending in order of greatest potential for improvement):
(1) core (posterior chain + abdomen + hips)
(1) back (esp. lats)
(3) cardio
(4) shoulders
3) There are certain key personal mental points that I need to keep in mind
(a) Discipline - sticking to what needs to be done when you honestly do not want to. I
normally rely on discipline when I am distracted by other things which appear to me
in the moment as being infinitely more interesting and exciting. To effectively use
self-discipline I have to be able to quickly identify this thought pattern and once
conscious remind me that the distraction is an illusion that will wither away once I'm
in the gym and thanking myself for making the right decision
(b) Commitment - respecting fitness as it provides me with physical, mental and even
spiritual sustenance for the rest of my life instead of looking to use it as some shortterm thing to achieve some ridiculous short-term goal which I think I need to achieve
in order to get respect or whatever it is that I'm after
(c) Passion - I have to harness my inner competitive spirit in pushing myself to
become better. Realizing that I've redefined myself as somebody better than who I
used to be provides me with the greatest psychological satisfaction
Adjustment (02/05/16
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1) Cardio/loss of motivation - switched to more challenging/arguably active form of
cardio (from 25 minutes Stairclimber level 5 + 20 minutes Treadmill level 3.3, incline
10.0 to ?) because I observed that I'm losing motivation. This is evidenced by how I feel
as well as, first, the observably increasing trend in going to the gym later when I knew
(subconsciously and consciously) I wouldn't have time to both lift and do the cardio
before/after workout and, second, skipping cardio twice
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