Undulating-Fat Loss-Strength: Summer 2007

This program follows a couple principles I've learned from reading articles by Alwyn Cosgrove as well as personal experience. It may prove to be too time consuming so this initial work load may be altered or reduced for best results.

I am most excited to try the complexes as a warm up. I fear the complex lifts may be enough but we'll live and learn and perhaps puke in the process. Check out the article for the intimate details.
Complexes for Fat Loss by Alwyn Cosgrove.

Read Cosgroves article on undulating periodization for the science behind the set/rep/rest parameters. The basic scheme we'll follow is:
5 x 5 Rest: 90s
3 x 15 Rest: 30s
4 x 10 Rest: 60s
Repeat

As you'll see the program is a 4 day split so Monday and Friday in week 1 will have a 5x5 scheme, but in week 2 Monday and Friday will be 3x15. Again, read the article for all the details if you're still confused.

The complexes will follow different parameters which are:
Week 1: 4 x 5 Rest: 90s
Week 2: 5 x 5 Rest: 75s
Week 3: 5 x 6 Rest: 60s
Week 4: 6 x 6 Rest: 45s

Here are the details you've been waiting for.

Monday

Complex:
Bent BB Row
Hang Clean
F.Squat + Push Press
Jump Squat (w/bar)
Good Morning
[If you haven't read the article...that is all ONE rep]

A) Push Press
B) DB Military Press
C) Hang Clean
D1) Side raise
D2) Vertical Row
E) Standing calf raise

Tuesday

Complex:
Romanian DL
Hang Clean + F.Squat + Push Press
Reverse Lunge (alt. legs)

A) Deadlift
B) Pull down/Chins
C) Cable Row/Bent BB Row
D) Preacher curl
E) Alt. DB curl

Wednesday

NEPA (Non Exercise Physical Activity)

Thursday

Complex:
Jump Squat
Squat
Squat and hold for 10s
Military Press
Push Press
Squat + Press

A) Squat
B) Step-up
C) Seated calf raise
D) Wall sits [time then try to do better next week]
E) jump rope/jacks [if still able to walk]

Friday

Complex:
Deadlift
High Pull (onto toes)
Squat Clean (clean the bar from the hang and then drop into a full squat on the catch)
Military Press (strict)
Jump Lunge (switch legs)

A) BB Bench Press
B) Incline DB Bench Press
C1) Cable Fly
C2) Dips
D) Skull Crusher
E) Cable Press-Down

Saturday

NEPA (Non Exercise Physical Activity)


Sunday

OFF

Thats it!

Phase IV: Week 7 (Final week: See note)

Sunday 7/1

OFF: softball

This program is officially over. The next four weeks will be a totally new program with a totally new objective. We're going to increase strength along with cutting.

Saturday 6/30

Circuits: 3 x 15

A1) BB Deadlift
185 x 15
185 x 15
185 x 15

A2) BB Back Squat
135 x 15
135 x 15
115 x 15

A3) Hack Squat
135 x 15
135 x 15
115 x 15
Rest: 40s between exercises, 90s between circuit

B1) DB Military Press
35 x 15
35 x 15
30 x 10, 25 x 5

B2) BB Bench Press
115 x 15
115 x 15
95 x 15

B3) Dips
BW x 15
BW x 15
BW x 15
Rest: 30s between exercises, 60s between circuits

C1) Pulldowns (palms up grip)
#7 x 15
#7 x 15
#7 x 15

C2) Seated rows (palms up grip)
#6 x 15
#6 x 15
#6 x 15

C3) Straight arm Lat pulldowns
#3 x 15
#3 x 15
#3 x 15
Rest: 30s between exercises, 60s between circuits

Friday 6/29

18 minute run: 9 minutes backward; 9 minutes forward (alternated every 2 minutes until 16min then finished with 1min intervals with higher intensity)

Thursday 6/28

Circuits: 6 x 4
Rest: 25s between exercises

A1) Power-clean
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4

A2) Dips
BW x 4
BW x 4
BW x 4
BW x 4
BW x 4
BW x 4

A3) Front Squats
185 x 4
185 x 4
185 x 4
185 x 4
175 x 4
175 x 4

A4) Chin-ups
BW x 4
BW x 4
BW x 4
BW x 4
BW x 4
BW x 4

B) Cycle-Sprints (supsituted with Eliptical machine)
Peddle as hard as possible for 2 minutes 10s. RPMs should be between 40-60. If higher than 60RPM resistance is too low.

Wednesday 6/27

16 minute run: 8 minutes backward; 8 minutes forward

Tuesday 6/26

Circuits: 4 x 9 (do not alternate on single limb exercises)

A1) Lunge
40 x 9
40 x 9
45 x 9
40 x 9

A2) 1-Arm DB Shoulder Press (exception to the posted rule of not alternating)
50 x 9
50 x 9
40 x 9
40 x 9

A3) 1-Leg DB Deadlift
40 x 9
45 x 9
45 x 9
40 x 9

A4) 1-Arm DB Row
60 x 9
60 x 9
60 x 9
60 x 9

A5) DB Bench Press
65 x 9
65 x 9
65 x 9
65 x 9

B) Wall Sits
3 sets: As long as possible without cheating.

C) Elliptical Sprints
Peddle as hard as possible for 2 minutes. RPMs should be between 40-60. If higher than 60RPM resistance is too low.

Monday 6/25

OFF - Finals are always getting in the way of my training.


NOTE: Something happened with our counting the weeks. This will be the last week of this program!

Phase IV: Week 6

Weekend 6/23-24

OFF - Mikey and Lauren's wedding in Chicago!
K-bob went fishing with his dad and the Henrys.

Friday 6/22

Circuits: 3 x 15

A1) BB Deadlift
185 x 15
185 x 15
155 x 15

A2) BB Back Squat
135 x 15
135 x 15
115 x 15

A3) Hack Squat
115 x 15
115 x 15
115 x 15
Rest: 45s between exercises, 90s between circuit

B1) DB Military Press
35 x 15
35 x 15
30 x 15

B2) BB Bench Press
115 x 15
115 x 15
105 x 7 - 95 x 8

B3) Dips
BW x 15
BW x 15
BW x 15
Rest: 30s between exercises, 60s between circuits

C1) Pulldowns (palms up grip)
#6 x 15
#6 x 15
#6 x 15

C2) Seated rows (palms up grip)
#5 x 15
#5 x 15
#5 x 15

C3) Straight arm Lat pulldowns
#3 x 15
#3 x 15
#3 x 15
Rest: 30s between exercises, 60s between circuits

Thursday 6/21

Work, school and...blah blah yada yada (all excuses)
We skipped the backward running today.

Wednesday 6/20

Circuits: 6 x 4
Rest: 30s between exercises

A1) Hang-clean
165 x 3
155 x 4
155 x 4
145 x 4
145 x 4
135 x 4

A2) Dips
50 x 4
50 x 4
BW x 4
BW x 4
BW x 4
BW x 4

A3) Front Squats
185 x 4
175 x 4
175 x 4
175 x 4
165 x 4
155 x 4

A4) Chin-ups
BW x 4
BW x 4
BW x 4
BW x 4
BW x 4
BW x 4

B) Cycle-Sprints (supsituted with Eliptical machine)
Peddle as hard as possible for 2 minutes. RPMs should be between 40-60. If higher than 60RPM resistance is too low.

Tuesday 6/19

15 minute run: 7.5 minutes backward; 7.5 minutes forward

Monday 6/18

Circuits: 4 x 8 (do not alternate on single limb exercises)

A1) Lunge
40 x 8
40 x 8
40 x 8
40 x 8

A2) 1-Arm DB Shoulder Press
50 x 8
50 x 8
45 x 8
40 x 8

A3) 1-Leg DB Deadlift
45 x 8
45 x 8
40 x 8
40 x 8

A4) 1-Arm DB Row
60 x 8
60 x 8
60 x 8
55 x 8

A5) DB Bench Press
65 x 8
65 x 8
65 x 8
65 x 8

B) Wall Sits
3 sets: As long as possible without cheating.

C) Cycle Sprints
Peddle as hard as possible for 2 minutes. RPMs should be between 40-60. If higher than 60RPM resistance is too low.

Phase III: Week 5

Weekend 6/16-17

OFF (both days)

Friday 6/15

A) Front Squat
125 x 16

B) Bent BB Row
115 x 16

C) Step-Ups
40 x 16 [per leg]

D) BB Hack Squat
115 x 16

E) Dips
BW x 16

F) Reverse Crunch
BW x 16
(Rest 60s between exercises and 120s after "F". We set up all stations prior to starting to keep rest periods consistent)

G1) 1-Arm DB Snatch
45 x 16 [per arm]
45 x 16 [per arm]

G2) Clap Push-Ups
BW x 16
BW x 16 (Pressed off a bench)

G3) Forward Lunges
25 x 16 [per leg]
25 x 16 [per leg]
(Rest 45s between "G" exercises. Rest 90s then repeat "G" exercises)

H) Jumping Jack/Rope Jumping for 12 minutes straight

Thursday 6/14

Stationary Bike:
80s moderate
40s sprint

17.5 minutes Total

Wednesday 6/13

Circuit A (10s rest between each exercise. 90s rest between circuits)
A1) Good Mornings
95 x 11
95 x 11
95 x 11
95 x 11

A2) DB Romanian Deadlift
65 x 11
65 x 11
65 x 11
65 x 11

A3) Reverse Lunges
35 x 11
35 x 11
35 x 11
35 x 11

Circuit B (10s rest between each exercise. 90s rest between circuits)
B1) Incline BB Press
115 x 11
115 x 11
115 x 11
115 x 11

B2) Standing Military BB Press
75 x 11
75 x 11
75 x 11
65 x 11

B3) DB Side Raise
10 x 11
10 x 11
10 x 11
10 x 11

Circuit C (10s rest between each exercise. 90s rest between circuits)
C1) Pull-down
#9 x 11
#9 x 11
#9 x 11
#9 x 11
I'm not sure what the weight equivalent is for plates on the Cybex machine so I'll just note which plate I use.

C2) Bent BB Row
115 x 11
115 x 11
115 x 11
115 x 11

C3) DB Upright Row
20 x 11
20 x 11
20 x 11
20 x 11

D) Jumping Jack/Rope Jumping for 11 minutes straight

Tuesday 6/12

Stationary Bike:
80s moderate
40s sprint

16 minutes Total

Monday 6/11

A) Deadlift (Rest 45s between sets)
245 x 4
245 x 3
245 x 4
245 x 3
245 x 4
245 x 3
245 x 4
245 x 3
245 x 4
245 x 3

B) Decline Barbell Bench Press (Rest 45s between sets)
195 x 4
195 x 3
195 x 4
195 x 3
195 x 4
195 x 3
195 x 4
195 x 3
195 x 4
195 x 3

C) Chin-ups (body weight)/Pull-downs
BW x 4
BW x 3
BW x 4
BW x 3
BW x 4
BW x 3
#12 x 4 [started pull-downs on this set]
#12 x 3
#12 x 4
#12 x 3

D) Jumping Jack/Rope Jumping for 10 minutes straight

Phase III: Week 4

Sunday 6/10

Scheduled OFF.

We'll play softball today.

Saturday 6/9

Today we rode what may be one of the best MTbike trails in the area. We rode a trail in Novi called Lakeshore Park, formerly Novi Tree Farm.

The ride lasted about 1.5hrs and approximately 10 miles.

Friday 6/8

A) Front Squat
115 x 15

B) Bent BB Row
105 x 15

C) Step-Ups
40 x 15 [per leg]

D) BB Hack Squat
105 x 15

E) Dips
BW x 15

F) Reverse Crunch
BW x 15
(Rest 60s between exercises and 120s after "F". We set up all stations prior to starting to keep rest periods consistent)

G1) 1-Arm DB Snatch
35 x 15 [per arm]

G2) Clap Push-Ups
BW x 15

G3) Forward Lunges
25 x 15 [per leg]
(Rest 45s between "G" exercises. Rest 90s then repeat "G" exercises)

H) Jumping Jack/Rope Jumping for 12 minutes straight

Thursday 6/7

One of the most important components to a demanding program is rest. Most programs like this require, not recommend, but require 8 hrs. of sleep per night. I think we've both been neglecting this aspect of our training.

Last night we rode a trail in Adrian for about an hour. The trail is average at best and is really not worth the drive to Adrian but it was still good to get out.

We skipped the 17.5 minute stationary bike ride this morning for much needed rest, I'd say.

We'll be back at it again tomorrow.

Wednesday 6/6

Circuit A (10s rest between each exercise. 90s rest between circuits)
A1) Good Mornings
95 x 10
95 x 10
95 x 10
75 x 10

A2) DB Romanian Deadlift
65 x 10
65 x 10
65 x 10
65 x 10

A3) Reverse Lunges
40 x 10
40 x 10
40 x 10
35 x 10

Circuit B (10s rest between each exercise. 90s rest between circuits)
B1) Incline BB Press
135 x 10
135 x 10
115 x 10

B2) Standing Military BB Press
95 x 10
85 x 10
75 x 10

B3) DB Side Raise
15 x 10
10 x 10
10 x 10
In my exhaustion I mis read the directions and only did 3 sets instead of 4.

Circuit C (10s rest between each exercise. 90s rest between circuits)
C1) Pull-down
#9 x 10
#9 x 10
#9 x 10
#9 x 10
I'm not sure what the weight equivalent is for plates on the Cybex machine so I'll just note which plate I use.

C2) Bent BB Row
115 x 10
115 x 10
115 x 5 - 95 x 5
95 x 10

C3) DB Upright Row
25 x 10
25 x 10
20 x 10
20 x 10

D) Jumping Jack/Rope Jumping for 11 minutes straight

Tuesday 6/5

Stationary Bike:
60s moderate
30s sprint

16 minutes Total


Monday 6/4

A) Deadlift (Rest 45s between sets)
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

B) Decline Barbell Bench Press (Rest 45s between sets)
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

C) Chin-ups (body weight)
BW x 3
BW x 3
BW x 3
BW x 3
BW x 3
BW x 3
BW x 3
BW x 2
BW x 3
BW x 3

D) Jumping Jack/Rope Jumping for 10 minutes straight