Training Information

My Strength Training & Cardio Training Schedules and Workout Programs, Past & Present


Initial Fat Loss Phase Workout Schedule

January 6, 2003 - June 17, 2003

This is the training program I followed during the initial fat loss phase of my transformation. I followed this routine from January 6, 2003 through June 17, 2003. Please note that I did not start doing HIIT until about 6 weeks into my program. I spent the first 6 weeks doing aerobic level cardio, gradually working my way up to 45 minutes at 80% of my maximum heart rate. Once I could do that, I started doing HIIT cardio.

HIIT cardio should not be attempted until you are in pretty good shape. If you can't do 45 minutes of normal cardio at 75%-80% of your maximum heart rate without feeling winded, you are probably not ready for HIIT!

Monday: Stationary bike or Stair climber, 23 mins (HIIT)
Tuesday: Weight training: back & biceps; Stationary bike or Stair climber, 12 minutes (HIIT)
Wednesday: Stationary bike or Stair climber, 23 mins (HIIT); Abs
Thursday: Weight training: quads, calves, hamstrings; Stationary bike or Stair climber, 12 minutes (HIIT)
Friday: Stationary bike or Stair climber, 23 mins (HIIT)
Saturday: Weight training: pecs, delts, triceps; Stationary bike or Stair climber, 12 minutes (HIIT)
Sunday: Stationary bike or Stair climber, 23 mins (HIIT); Abs

 

First Maintenance Phase Workout Schedule

June 18, 2003 - September 5, 2003

This is the training program I used for the maintenance phase of my program. I followed this routine from June 18, 2003 through September 5, 2003. Basically it's the same as above, but no cardio on weight training days and a third day of ab training each week. Sometimes (maybe once a week), I'd substitute a 50-minute aerobic-level cardio (80% of my maximum heart rate -- 152 BPM for me) workout for my normal 23-minute HIIT cardio workout. I do this just to shake things up a bit and keep my body guessing.

Monday: Stationary bike or Stair climber, 23 mins (HIIT)
Tuesday: Weight training: back & biceps
Wednesday: Stationary bike or Stair climber, 23 mins (HIIT); Abs
Thursday: Weight training: quads, calves, hamstrings
Friday: Stationary bike or Stair climber, 23 mins (HIIT); Abs
Saturday: Weight training: pecs, delts, triceps
Sunday: Stationary bike or Stair climber, 23 mins (HIIT); Abs

 

Injured Cycle

September 6, 2003 - August 19, 2004

This was my aborted 2003 bulking program. I was not able to do upper body workouts due to a shoulder injury for most of this cycle.

Monday: Elliptical, stationary bike or stair climber, 23 mins (HIIT) or 50 mins (aerobic); Abs
Tuesday: Weight training: back & biceps (injured, could not do)
Wednesday: Elliptical, stationary bike or stair climber, 23 mins (HIIT) or 50 mins (aerobic); Abs
Thursday: Weight training: legs
Friday: Elliptical, stationary bike or stair climber, 23 mins (HIIT) or 50 mins (aerobic); Abs
Saturday: Weight training: pecs, delts, triceps (injured, could not do)
Sunday: Rest, no workout

 

2004 Bulking Schedule

August 20, 2004 - December 31, 2004

This is the schedule I followed for my 2004 bulking program.

Monday: Elliptical, 50 mins (aerobic)
Tuesday: Weight training: back, biceps & traps
Wednesday: Abs
Thursday: Weight training: legs
Friday: Elliptical, 50 mins (aerobic)
Saturday: Weight training: pecs, delts, triceps
Sunday: Rest, no workout

 

2005 Cutting Schedule

January 1, 2005 - August 14, 2005

This is the schedule I followed for my 2005 cutting program.

Monday: Elliptical, 50 mins (aerobic)
Tuesday: Weight training: back, biceps & traps
Wednesday: Abs; Elliptical, 50 mins (aerobic)
Thursday: Weight training: legs
Friday: Elliptical, 50 mins (aerobic)
Saturday: Weight training: pecs, delts, triceps
Sunday: Abs; Elliptical, 50 mins (aerobic)

 

SGX Schedule (2005)

August 15, 2005 - October 31, 2005

This is the schedule I followed while on the SGX cutting program in 2005.

Monday: Stationary bike, 45 mins (aerobic, fasted) (AM)
Tuesday: Stationary bike, 45 mins (aerobic, fasted) (AM)
Wednesday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: chest & abs (PM)
Thursday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: back & traps (PM)
Friday: Stationary bike, 45 mins (aerobic, fasted) (AM)
Saturday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: legs (PM)
Sunday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: delts & arms (PM)

 

SUP2 Schedule (2005)

November 1, 2005 - January 31, 2006

This is the schedule I followed while on the SUP2 bulking program in 2005/early 2006.

Monday: Stationary bike, 45 mins (aerobic)
Tuesday: Weight training: back & traps
Wednesday: Weight training: chest & abs
Thursday: Stationary bike, 45 mins (aerobic)
Friday: Weight training: legs
Saturday: Weight training: delts & traps
Sunday: Weight training: biceps & triceps

 

SGX Schedule (2006)

February 1, 2006 - July 1, 2006

This is the schedule I followed while on the SGX cutting program in 2006.

Monday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: chest & abs (PM)
Tuesday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: back & traps (PM)
Wednesday: Stationary bike, 45 mins (aerobic, fasted) (AM)
Thursday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: legs (PM)
Friday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: delts & arms (PM)
Saturday: Stationary bike, 45 mins (aerobic, fasted) (AM)
Sunday: Stationary bike, 45 mins (aerobic, fasted) (AM)

 

Summer Maintenance Schedule (2006)

July 1, 2006 - August 31, 2006

This is the schedule I followed during the summer of 2006 :

Monday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: chest & triceps (PM)
Tuesday: Stationary bike, 45 mins (aerobic, fasted) (AM)
Wednesday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: back & biceps (PM)
Thursday: Stationary bike, 45 mins (aerobic, fasted) (AM)
Friday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: delts & traps (PM)
Saturday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: legs (PM)
Sunday: Stationary bike, 45 mins (aerobic, fasted) (AM)

 

SUP2 Schedule (2006)

September 1, 2006 - December 31, 2006

This is the schedule I followed while on the SUP2 bulking program in 2006.

Monday: Weight training: chest & abs
Tuesday: Weight training: back
Wednesday: Stationary bike, 45 mins (aerobic)
Thursday: Weight training: delts, calves & traps
Friday: Weight training: biceps & triceps
Saturday: Weight training: quads & hamstrings
Sunday: Stationary bike, 45 mins (aerobic)

 

2007 Cutting Schedule

January 1, 2007 - February 11, 2007

This is the schedule I followed for the first six weeks of my 2007 cut:

Monday: Weight training: back, biceps & calves
Tuesday: Weight training: chest & triceps
Wednesday: Stationary bike, 20 mins (aerobic, fasted AM)
Thursday: Weight training: quads, hamstrings & calves; Stationary bike, 20 mins (aerobic, post-workout)
Friday: Weight training: delts & traps
Saturday: Stationary bike, 20 mins (aerobic, fasted AM)
Sunday: Stationary bike, 20 mins (aerobic, fasted AM)

 

February 12, 2007 - March 11, 2007

This is the schedule I followed for weeks 7-10 of my 2007 cut:

Monday: Weight training: back, biceps & calves
Tuesday: Weight training: chest & triceps
Wednesday: Stationary bike, 30 mins (aerobic, fasted AM)
Thursday: Weight training: quads, hamstrings & calves
Friday: Weight training: delts & traps
Saturday: Stationary bike, 30 mins (aerobic, fasted AM)
Sunday: Stationary bike, 30 mins (aerobic, fasted AM)

 

March 12, 2007 - April 1, 2007

This is the schedule I followed for weeks 11-13 of my 2007 cut:

Monday: Weight training: back, biceps & calves
Tuesday: Weight training: chest & triceps
Wednesday: Stationary bike, 40 mins (aerobic, fasted AM)
Thursday: Weight training: quads, hamstrings & calves
Friday: Weight training: delts & traps
Saturday: Stationary bike, 40 mins (aerobic, fasted AM)
Sunday: Stationary bike, 40 mins (aerobic, fasted AM)

 

April 2, 2007 - May 20, 2007

This is the schedule I followed for weeks 14-20 of my 2007 cut:

Monday: Weight training: back, biceps & calves
Tuesday: Weight training: chest & triceps
Wednesday: Stationary bike, 30 mins (aerobic, fasted AM); Stationary bike, 10-18 mins (HIIT, PM)**
Thursday: Weight training: quads, hamstrings & calves
Friday: Weight training: delts & traps
Saturday: Stationary bike, 30 mins (aerobic, fasted AM); Stationary bike, 10-18 mins (HIIT, PM)**
Sunday: Stationary bike, 30 mins (aerobic, fasted AM); Stationary bike, 10-18 mins (HIIT, PM)**

 

April 21, 2007 - June 10, 2007

This is the schedule I followed for weeks 21-23 of my 2007 cut:

Monday: Weight training: back, biceps & calves
Tuesday: Weight training: chest & triceps
Wednesday: Stationary bike, 45 mins (aerobic, fasted AM)
Thursday: Stationary bike, 45 mins (aerobic, fasted AM); Weight training: quads, hamstrings & calves
Friday: Weight training: delts & traps
Saturday: Stationary bike, 45 mins (aerobic, fasted AM)
Sunday: Stationary bike, 45 mins (aerobic, fasted AM)

 

June 11, 2007 - June 30, 2007

This is the schedule I followed for weeks 24-26 of my 2007 cut:

Monday: Weight training: back, biceps & calves
Tuesday: Weight training: chest & triceps
Wednesday: Stationary bike, 14-18 mins (HIIT, PM)**
Thursday: Weight training: quads, hamstrings & calves
Friday: Weight training: delts & traps
Saturday: Stationary bike, 14-18 mins (HIIT, PM)**
Sunday: Stationary bike, 14-18 mins (HIIT, PM)**

 

**The HIIT workouts progress in difficulty over the weeks. Here's the schedule:

Week 1: 10 mins per session--30 seconds all out, followed by 1 minute at moderate pace.
Week 2: 12 mins per session--30 seconds all out, followed by 45 seconds at moderate pace.
Week 3: 14 mins per session--45 seconds all out, followed by 45 seconds at moderate pace.
Week 4: 16 mins per session--45 seconds all out, followed by 30 seconds at moderate pace.
and so on...

 

Summer Maintenance Schedule (2007)

July 1, 2007 - September 30, 2007

This is the schedule I followed for the summer of 2007:

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

 

Bulking Schedule (2007)

October 1, 2007 - January 20, 2008

This is the schedule I am following for my 2007 bulk. I am doing something different for this year's bulk, and will be alternating 1 week of "core" training with one week of "intensity" training (more on that further down under the "strength training" section).

I'll also be doing several weeks of bulking followed by short periods of cutting. This will be done in order to keep my fat gains to an absolute minimum. The plan is to bulk/cut for a total of 16 weeks, as follows: 5 weeks of bulking (October 1, 2007 - November 4, 2007), 2 weeks of cutting (November 5, 2007 - November 18, 2007), 3 weeks of bulking (November 19, 2007 - December 9, 2007), 1 week of cutting (December 10, 2007 - December 16, 2007) and, finally, 5 weeks of bulking (December 17, 2007 - January 20, 2008). Again, I will alternate "core" and "intensity" weeks the entire time, but will also be performing HIIT cardio during the cutting weeks.

BULKING WEEKS
(October 1, 2007 - November 4, 2007; November 19, 2007 - December 9, 2007; December 17, 2007 - January 20, 2008)

CORE
Monday: Legs
Tuesday: Off
Wednesday: Chest, Delts & Triceps
Thursday: Off
Friday: Back & Biceps
Saturday: Off
Sunday: Off

INTENSITY
Monday: Quads & Hamstrings
Tuesday: Chest & Triceps
Wednesday: Off
Thursday: Back & Biceps
Friday: Delts, Traps & Calves
Saturday: Off
Sunday: Off

 

CUTTING WEEKS
(November 5, 2007 - November 18, 2007; December 10, 2007 - December 16, 2007)

CORE
Monday: Legs; 9 Minutes HIIT Cardio (PM)
Tuesday: 16 Minutes HIIT Cardio (PM)
Wednesday: Chest, Delts & Triceps
Thursday: 16 Minutes HIIT Cardio (PM)
Friday: Back & Biceps; 9 Minutes HIIT Cardio (PM)
Saturday: 16 Minutes HIIT Cardio (PM)
Sunday: Off

INTENSITY
Monday: Quads & Hamstrings; 9 Minutes HIIT Cardio (PM)
Tuesday: Chest & Triceps
Wednesday: 16 Minutes HIIT Cardio (PM)
Thursday: Back & Biceps
Friday: Delts, Traps & Calves; 9 Minutes HIIT Cardio (PM)
Saturday: 16 Minutes HIIT Cardio (PM)
Sunday: 16 Minutes HIIT Cardio (PM)

 

2008 Cutting Schedule

March 24, 2008 - ?

This is the schedule I am currently following for my 2008 cut:

Monday: Weight training: back & biceps
Tuesday: Weight training: chest & triceps
Wednesday: Stationary bike, 45 mins (aerobic, fasted AM) or Stationary bike, 12-18 minutes (HIIT, PM)**
Thursday: Weight training: quads, hamstrings
Friday: Weight training: delts, traps & calves
Saturday: Stationary bike, 45 mins (aerobic, fasted AM) or Stationary bike, 12-18 minutes (HIIT, PM)**
Sunday: Stationary bike, 45 mins (aerobic, fasted AM) or Stationary bike, 12-18 minutes (HIIT, PM)**

 

**The HIIT workouts progress in difficulty over the weeks. Here's the schedule:

Week 1: 12 mins per session--30 seconds all out, followed by 45 seconds at moderate pace.
Week 2: 14 mins per session--30 seconds all out, followed by 45 seconds at moderate pace.
Week 3: 16 mins per session--30 seconds all out, followed by 45 seconds at moderate pace.
Week 4: 14 mins per session--45 seconds all out, followed by 45 seconds at moderate pace.
Week 5: 16 mins per session--45 seconds all out, followed by 45 seconds at moderate pace.
Week 6: 18 mins per session--45 seconds all out, followed by 45 seconds at moderate pace.
Week 7: 16 mins per session--45 seconds all out, followed by 30 seconds at moderate pace.
Week 8: 18 mins per session--45 seconds all out, followed by 30 seconds at moderate pace.

 

 

Cardio Workouts

The HIIT workouts I used do are based on perceived effort, not heart rate. I do use my heart rate to help "keep me honest". For example, if I'm on my 90% or 100% intervals, but my heart rate is not pretty close to its maximum, I try to push even harder.

To monitor my heart rate, I use a Polar model "A1" heart monitor, which is one of the most basic models available. I looked at the fancy models, but they all seemed to have a bunch of useless bells and whistles that I didn't need and would never use. The Polar "A1" does everything I want, which isn't much: tell me my heart rate while I'm working out, and tell me what my average heart rate was when I'm done working out. Everything else is superfluous.

Heart rate and perceived effort are, of course, related; however, the relationship changes depending on what equipment you are using. As mentioned above, I rely more on perceived effort than heart rate. The heart rate monitor comes in handy mostly when I do aerobic-level cardio workouts and I'm trying to stay at 70% of my maximum heart rate for the entire 50 minutes. Honestly, when I do HIIT cardio I could leave the monitor off and still get just as effective a workout.

Here are a few HIIT workouts I like to do:

45 seconds 60% effort
45 seconds 100% effort
... repeat for 9-18 minutes total.

and...

3 minute warmup at 60% effort
1 minute at 70% effort
1 minute at 80% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 70% effort
1 minute at 80% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 70% effort
1 minute at 80% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 70% effort
1 minute at 80% effort
1 minute at 90% effort
1 minute at 100% effort (!!)
4 minute cool-down at 50-60% effort

and...

2 minute warmup at 60% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 90% effort
1 minute at 100% effort (!!)
3 minute cool-down at 50-60% effort

 

 

Strength Training Workouts

Past - Pyramid Training (I no longer do this)

For my strength training program, I do 2-4 different exercises for each body part. See my schedule (above) for the days that I weight train.

From January 2003 until September 2003 I did pyramid sets (adding weight with each successive set). Here is what I used to do (please see further below for the training method I'm currently following):

First, I chose an appropriate exercise for the body part I'm going to work, then I do 12 reps with relatively light weight, then I increase the weight and do 10 reps, I then further increase the weight and do 8 reps, I then increase the weight again and perform 6 reps (or lift to failure), finally, increasing or keeping the same weight as the previous set, I do another set of 6 (or lift to failure). I then chose another exercise for the same muscle group and repeat the whole process (basically doing two complete exercise rotations for each body part).

I rest one minute between each set, 2 minutes between exercises. I use explosive force and breathe out for the lift, and for the negative I breathe in while lowering the weight slow and controlled (about 2 seconds). Between the positive and the negative portion of each rep, I contract the muscle(s) I'm working as hard as a can for a second or so. While performing the exercises, I mentally focus on the muscle(s) I am working on, and concentrate on perfect form for every rep. I use free weights/dumbbells for everything except leg extensions and leg curls.

 

MAX-OT (I no longer do this)

The MAX-OT training method can not be explained in a couple of paragraphs. If you are interested in learning more, check out the MAX-OT Training Course (requires Adobe Acrobat Reader).

If you are using MAX-OT, I created a spreadsheet that I print out to track my workouts. The spreadsheet is formatted for my personal splits, but it can be modified easily to suit your own training schedule.

 

Bulking & Cutting (2004 - 2006)

These are the training principles I followed with great success from around 2004 through 2006:

 

Cutting (2007 & 2008)

These are the training principles I followed for my 2007 cut and am currently following for my 2008 cut:

 

Summer Maintenance (2007)

These are the training principles I followed for my 2007 Summer Maintenance phase. The goal here was to build strength in preparation for my upcoming bulk:

 

Bulking (2007)

These are the general training principles I am following for my 2007 bulking phase. I'll be alternating between fairly structured "core" training weeks, which are designed to increase strength, and free-form "intensity" training weeks, which are geared towards hypertrophy.

CORE

 

INTENSITY

Here are my actual workouts for the first "core" week and "intensity" week.

 

 

Strength Training Exercises

I'm always switching my exercises around, but here are a few of my favorites:

Pecs: barbell bench press, bb incline/decline press, dumbbell bench press, db incline/decline press, dips
Delts: seated dumbbell/barbell/smith machine shoulder press, db lateral raises, bent-over db raises
Triceps: lying dumbbell extensions, standing db extensions, close-grip bench press, weighted bench dips, pressdowns, rollovers
Back: one-arm dumbbell rows, barbell rows, t-bar rows, dumbbell pullovers, weighted pull-ups, low cable rows, lat pulldowns, deadlifts
Biceps: barbell curls, dumbbell curls, hammer curls, concentration curls, weighted chin-ups, preacher curls, ez-bar curls
Quads: barbell squats, smith machine squats, leg extensions, leg presses, vertical leg presses
Hamstrings: lying leg curls, one-leg leg curls, dumbbell lunges, barbell lunges
Calves: one-leg calf raises, angled calf raises, seated calf raises w/ smith machine
Abs: Crunches, reverse crunches, decline weighted crunches, decline reverse crunches, lying leg raises, hanging leg lifts

 

For detailed instructions on how to perform these weight training exercises and many more, check out these great sites:

http://www.exrx.net/Lists/Directory.html
http://www.bodybuilding.com/fun/exercises.htm


 

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