Today will be my first workout of my summer strength building program. I’ll be using MAX-OT, which I’ve used before with good results. The theme for tonight’s workout is “HEAVY and INTENSE!” I’m going to warm up my muscles very well before I go heavy on the bench – my shoulder is a big concern, but I’ve done MAX-OT since injuring it and I was just fine.
Below is the training split I will be following for the next 2-3 months. You may notice that I will be reducing my cardio to 3 times per week. If I feel like I’m gaining fat I may increase this to include some AM cardio on lifting days, but for now I’m going to skip cardio on training days. Also, I may try substituting my morning LISS cardio with 23 minutes of non-fasted HIIT cardio in the evenings on non-weight training days. Finally, as you may already know, MAX-OT does not allow for supersetting, so I’ve split my biceps and triceps apart. Monday: Weight training: chest & triceps (PM)
Tuesday: Stationary bike, 45 mins (aerobic, fasted) (AM) or Stationary bike, 23 minutes (HIIT) (PM)
Wednesday: Weight training: back & biceps (PM)
Thursday: Stationary bike, 45 mins (aerobic, fasted) (AM) or Stationary bike, 23 minutes (HIIT) (PM)
Friday: Weight training: delts & traps (PM)
Saturday: Weight training: legs (PM)
Sunday: Stationary bike, 45 mins (aerobic, fasted) (AM) or Stationary bike, 23 minutes (HIIT) (PM)
For more information on my HIIT cardio workouts, MAX-OT and other aspects of my training methods past and present, please check out my training page.
After doing cardio 7 days per week for the last five months, it feels really weird to not have to do it this morning. I guess I’ll go shower and get to work early. My boss should be happy!