Archives for December 2009

The Dogma Destroyer Alan Aragon himself has taken to the web once again with his freshly minted blog. Aside from his massively helpful series of posts giving guidance to those looking for direction in the fitness industry, he also posted these gems a few days ago, so I post them here for you enjoyment.

Greetings and salutations fellow internet homies!

Monday

A1) Front Squat – 4×3 (305,315,315,315lbs)
A2) Weighted Chin-Ups –  4×3 (BW + 45,70,80,90lbs)

B1) Seated Cable Row – 3×10 (12,16,15 on weight stack)
B2) Pistol Squats – 3×5/leg (BW + 25lb DB)

C1) Alternating DB Bench Press – 2×8/side (80lb DBs)
C2) 2 Point Plank – 3×15 sec/side

D1) Kneeling Pallof Press Iso Hold – 3×15 sec/side (7 on weight stack)
D2) Face Pulls With External Rotation – 3×10 (12 on weight stack)

Thursday

A1) RFESS – 3×6/side (65lb DBs)
A2) Weighted Pullups – 3×6 ( BW + 25lbs)

B1) Weighted Gluteham raise – 3×8 (BW + 45lb plate)
B2) Standing 1-Arm Cable Rows – 2×8/side (15 on weight stack)

C1) Walking Lunges – 2×6/side (70lb DBs)
C2) Gynmastic Ring Dips – 3×5 (BW)

D1) Ab Wheel Iso Holds – 3×25 sec holds
D2) Kettlebell Swings – 3×20 (70lb Kettlebell)

Saturday

A1) One Arm Band Assisted Chin-Up – 3×4/arm
A2) DB Reverse Lunge – 2×8/side

B1) Ring Pushups W/X-Vest – 2×8
B2) Barbell Bent-Over Row – 2×8

C) Cable External Rotation @ 90 Degrees

D) Sprints –  6×40 yards w/60 sec rest betwen sets

Meal Plan: Workout Days

Meal 1:
6 eggs
2 slices cheddar cheese
Peas
5 fish oil caps
1 krill oil cap
1 multivitamin
2,000 IU Vitamin D
1 Circumin

Meal 2:
6-8oz chicken thighs (cooked)
1/2 oz walnuts
Peas
5 fish oil caps
1 krill cap
1 multivitamin
4,000 IU Vitamin D

PWO Meal:
1 cup oats
1 cup blueberries
2 scoops protein powder

Pre Bed:
1 Sirloin burger pattie
Mixed veggies

Meal Plan: Non Workout Days

Meal 1:
6oz grilled shrimp
Peas
5 fish oil caps
1 krill oil cap
1 multivitamin
2,000 IU Vitamin D
1 Circumin

Meal 2:
8oz chicken breast (cooked)
1/2 oz walnuts
Peas
5 fish oil caps
1 krill cap
1 multivitamin
4,000 IU Vitamin D

PWO Meal:
1 cup blueberries
2 scoops protein powder

Pre Bed:
4 eggs
6oz chicken breast
1 slice cheddar cheese
Mixed veggies

Weight: 209.2 (Total weight lost so far – 10.8lbs)

For my training, I chose to go with a 3 days of full body lifting, mainly for the simplicity of it all. Previously I tried to do an upper day, a lower day, and 2 full body sessions, but found that the lower day really taxed me and the rest of my sessions later in the week suffered because I never fully recovered. I also keep the volume relatively low, opting to go with heavier weights and fewer reps and sets. On my assistance lifts, I chose to go with slightly higher volume, but since the sets tend to be kept low it all evens out in the end. The main reason I did this is because when you’re in a deficit, quite frankly you’ll run yourself into the ground sooner than later if you try to keep your volume high while slashing your calories. Also, nothing signals your body to hold on to lean mass more than heavy lifting, especially when you’re in a fierce caloric deficit.