My Training Philosophy
Before I state my workout I will just state my training philosophy is that it should be enjoyable, daily practice, and also least effort for maximum gain, and also allows you to still bring up lagging muscles, slowly but surely growing as a unit without putting your self in the ground with over-training and burnout. And I get a kick out of figuring out how to do that in the most efficient way.
My workout in a nutshell:
4 – 6 myo rep exercises spread throughout the day, everyday. Rest on sunday.
Broken down:
1-3 must do exercises. 1-3 maintenance or for fun exercises.
Start with your must do exercises.
My must do exercises: pull ups, shoulder press, lateral flies.
Exercise for fun bank: Reverse curls, pushups, hammer curls, trap shrugs, neck work, dips, squats, reverse flies.
I understand how training 3 times a week is effective, but having a daily routine works better for me since its easier to stick to. Taking a day off doesn’t throw me off either.
I started the year doing 1 set of pushups and pullups after every bathroom break for January. This is mostly for easing back into working out. I took a break from that and now I’m upping the intensity as I feel motivated.
My goal:
I’m currently 6’3 229 lbs. Last year I got down to 200 lbs. So that is my goal this year.
Supplements:
D3 average 30k a day.
K2 500 to 3000mcg mk-7 a day.
Magnesium 400mg twice a day.
Zinc twice a day,
E twice a day,
boron, selenium, iodine, multi, cod liver oil, quercetin, vitamin c.
These supplements are derived from high-dose D3 protocol by Jeff T Bowles (from his book), and Dr. Zelenko’s Z-stack.
I have read 6 or so books on high dose d3, so I know what to look for if anything gets out of whack.
What’s different this year:
One thing to note is that this year is different because I am supplementing lots of vitamin D (30,000 IU / day). and also zinc. Which are super good vitamins for muscle development and upping testosterone.
Check here for proof: (super funny too!)
What’s a myo rep / set?
A myo set is one high rep constant muscle tension set followed by a short 3 – 5 breath rest, and 5 more reps repeated 5 times.
Myo Set: 20-30, short rest +5, short rest +5, short rest +5, short rest +5, short rest +5
This technique is said to maximize effective reps that stimulate growth.
Also called a ‘myo’ because it adds myonuclei to the muscle cell, which is the only way a muscle can grow bigger.
Progress
I’ll keep updating my progress