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Monday – Chest & Abs:

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Today was the first day of my high volume routine. I switched up from low volume (4-7 reps with warm ups, 7-8 sets) to my high volume routine, which consists of around 45% more sets, slightly less rest (10-15 reps) for the next couple of weeks.

The point of my new routine for the next couple of weeks is to shock my body,  allow muscles to retain more fluid in cell – and increasing pump and blood flow. The pump and overloading via total weight lifted are the factors in muscle growth.
My first period of training was overloading, now it is a combination emphasized with the pump.

The body can only adapt to this routine for a short period of time before over training and begin going into catabolic state. Many people make the mistake of utilizing such a routine (high volume) for months at a time and end up overtraining, looking flat and stringy and not making strength or size progress.

The idea of combining high volume weeks with low volume training is that we can combine both hypertrophy and strength for muscle fibres, stamina and endurance, increasing blood flow, fluid in muscles capacity and pump – thus allowing for greater size, definition and fullness to the muscles. This can be extremely beneficial to those who lack vascularity!

I feel that a basic routine – same rep range, same protocol with rest, etc. will leave you hitting the wall, not progressing, and ultimately making you give up. Of course, there are the select few that can progress with the same routine and rep range week in and week out -  but remember that they are not the norm.

Green magnitude is a great supplement for each stage of  training.

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Training:

Incline Dumbbell Bench Press:  5 sets x 10-15 reps

Flat Dumbbell Bench Press: 4 sets x 10-15 reps + 2 drop sets for the last set

Flys: (warm up sets) 5 sets of 12-15 reps

Hanging Leg Raises: 20, 20, 20

Side Leg Raises: 20, 20

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Tuesday: Back & abs

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Feeling yesterday’s workout! Back day was another intense volume workout!

Training:

Pullups – 3 sets – 12-15 reps

Pulldowns – 4 sets x 10-15 reps

Machine Rows – 5 sets x 10-15 reps

Incline Lying Dumbbell Bench rows – 3 sets x 10-15 reps

Rear delt raises – 4 sets x 12-15 reps

Shrugs: (warm ups) 100lbs x 15-20 reps

Lying neck extensions: 45lbs x 10, 10, 10

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Wednesday: Shoulders/Cardio

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Today’s shoulder workout gave me the best pump for some time. I am enjoying the higher volume. Really focusing on each rep and achiving maximum pump and blood flow.

Best value below:

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Training:

Dumbbell Shoulder Press: 5 sets 10-15 reps – I use drop sets for last couple of sets with shoulder press machine – holding at the top for 2 seconds

Lateral Raises: 5 sets 12-15 reps

Upright rows: 4 sets 10-15 reps

Ab training

Hanging leg raises: 3 sets of 20
Hanging leg side raises: 2 sets of 20

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Thursday: Arms

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Arms were bursting out of my shirt! I miss going all out but I am enjoying the pump increase and vascularity.

Training:

Barbell Curls: 5 sets x 10-15 – last two using 21 method – 7 at top of movement, 7 at bottom, 7 full reps

Lying tricep extensions: 5 sets x 10-15

Lying curls: 3 sets x 10-15

Overhead two arm extension: 3 sets x 10-15

Cable curl: 3 sets x 10-15 reps

Pushdowns: 150lbs (stack) 3-4 sets x 15 reps

Hanging leg raises
Decline crunches

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Saturday: Legs

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Really great pump! My lagging hamstrings needed extra work!

Training:

Squats: 5-6 sets x 10-15 reps

Stiff leg deadlifts 5 sets x 10-15 reps

Walking lunges: 4 sets

Leg extensions: 4 sets x 12-15reps
Superset with:Hamstring curls: 3 sets x 12-15 reps

Leg press/hacksquat machine: 3sets x 12-15 reps

Calve Raises: 5 plates x 14 reps, 12 reps, 12 reps

Lying neck extensions: 45lb plate x 12, 12, 10

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Overview of the week:

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So the first week of volume training is over and I feel confident. This change of routine is just what I needed and I cannot wait to get the full benefits when I go back to lower volume. I am up to 185lbs and feeling strong and focused!
The green magnitude and myofusion have been a great assist so far.

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Diet:

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I am eating the majority of my carbohydrates in the morning, before a workout and after a workout. I cut my carbs back after 8pm, before my last meal.

My last meal is usually a myofusion protein shake blended with peanut butter and milk

From Protein:
from eggs, egg whites, sliced meats, chicken breast, lean beef, canned tuna and chicken, myofusion protein powder.

Carbohydrates:
wholewheat bread (2 slicesa day), oatmeal, bran cereal, brown rice, yams, potatoes, green vegetables, 1-2 pieces fresh fruit.
From Fats:
from omega 3-6-9 caps, fish oil, ex.olive oil, natural peanut butter/almond butter.

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Progress:

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Weight last week: 183.5lbs
Weight this week: 185lbs