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Training begins today – details; Rediscovering a favorite recipe.

Monday, July 9, 2007 by  
Filed under Daily Blog


The week I took off from training has totally recharged my batteries. I woke up this morning and the very first thought that entered my mind was, “Deadlifts”.

Because my goal over the next few months is to build strength and not necessarily mass, I’m going to be doing mostly big, compound moves with very heavy weight and lower reps. I’ll also be doing a small amount of isolation work, but the isolation training will be restricted to my lagging rear/side delts and my traps. I will doing no direct bicep or tricep work for the next three months.

Here’s my Summer Maintenance split: Monday: Weight Training: Back, Traps & Rear Delts
Tuesday: 12-20 Minutes HIIT Cardio (PM)
Wednesday: Weight Training: Chest & Side Delts
Thursday: Stationary bike, 45 mins (aerobic, fasted) (AM)
Friday: Weight Training: Legs
Saturday: Stationary bike, 45 mins (aerobic, fasted) (AM)
Sunday: Off

For the big compound moves I’ll be doing 3 exercises per body part using very heavy weights (after a few warm-up sets, of course). My reps will be low (4-6 reps per set) and I’ll rest about 2 minutes between sets and 3 minutes between exercises. My form will be good, but not quite as strict as the form I use when I’m training for hypertrophy. Again, the goal here is to build strength! I believe that the stronger I am when I start my bulk, the more muscle I’ll be able to add.

So here’s the Monday workout I have planned for the next four weeks: BACK & TRAPS
3×4-6 Deadlifts w/BB shrug at top of each rep
3×4-6 Bent-over barbell rows
3×4-6 Weighted wide-grip pull-ups
3×4-6 Bent-over DB raises

I’ve updated my training page to include my split and the training principles for my 2007 Summer Maintenance program.

On another subject, last night I had salmon for the first time in almost two years. I used my Cilantro Salmon recipe, and it was even better than I remembered it being. The ingredients I use are very similar to those used in Pico De Gallo: there’s fresh cilantro, tomato and lime, but I use garlic instead of onion, and there are no jalapenos. I also use a couple tablespoons of extra virgin olive oil as a base. The recipe is quick and easy to prepare, and salmon is a wonderful source of protein and healthy fats. Have this recipe with some brown rice and broccoli and you’ve got a great tasting, easy to prepare and very healthy meal. I’m definitely going to have this again next Sunday!

I think that about wraps things up for this morning. Have a wonderful day!

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