Day 1: HIIT Cardio + Stretch 20-30 minutes + Shoulders
Day 2: 20-40 min Cardio + Stretch 20-30 minutes + Hamstrings/Abs
Day 3: HIIT Cardio + Stretch 20-30 minutes + Arms
Day 4: 20-40 min Cardio + Stretch 20-30 minutes + Full-Body
Day 5: HIIT Cardio + Stretch 20-30 minutes + Back/Chest
Day Off: Taken whenever my body feels the need for it, and once taken, days one to five are continued consecutively from where I left off.
I also have a day of only cardio, with that cardio high-intensity for ~20 minutes. As with my Day Off, this day is taken when I feel that my body needs a break from resistance training - but not a complete day off - and days one to five are continued consecutively from where I left off.
I do not train like most people, doing no specific work for my legs - aside from a few exercises for my hamstrings each week - as my lower body overwhelms my upper body. If I do train legs, I gain muscle mass despite what I do, and more muscle mass in my legs is not desired.
Please note that my training does not stay the same re exercises, order, sets, reps, or weight used, each week, but varies. For resistance training sessions I aim for 16-18 sets per session for 4 days, and allow 10-12 sets on 1 day - usually Back/Chest day, since these are body-parts that need the least work; and they usually last 40-45 minutes (I might have one 20-30 minute session a week). I always lift as heavy as I can for the reps I set out to do each session - usually 6-12 reps, depending on the body-part. I use 30 seconds to 1 minute recovery between sets/supersets, except for when I do Close-Grip Pull-Ups – then I have 3 minutes, since I need longer. I use a lot of supersets and trisets and giant sets.
I train first thing in the morning, since this is what I have found most effective for me; and it is a nice start to my day, energizing me for what is to come.
My Maintenance training may seem quite high, but bearing in mind that I used to train for 1-6 hours a day when I was a competitive elite cyclist, the volume of my training now is a mere pittance (and actually has taken some getting used to doing so much less).
(in alphabetical order):
BC+EAA: 10.5g first thing, 10.5g pre-bed, and 10.5g at any other time of the day I deem necessary.
Bio-Mend: 2 caps post-breakfast.
BLACK CATS: 2 caps first thing.
IGF-2: 2 caps first thing, 2 caps 40-60 min pre-training, and 2 caps pre-bed (training days); 3 caps first thing and 3 caps pre-bed (non-training days).
Lipotrophin-PM: 2 caps pre-bed.
MyoFusion: 1-2 scoops daily where I deem necessary.
NeoVar Recomped: 2 caps 40-60 min pre-training, 2 caps immediately post-training, and 4 caps pre-bed (training days); 2 caps 15-20 min pre-breakfast, 2 caps 15-20 min pre-dinner, and 4 caps pre-bed (non-training days).
Vitamin C: 1g first thing, 1 g immediately post-training, and 1 g post-dinner/pre-bed (training days); 1 g first thing, 1 g post-dinner, and 1g pre-bed (non-training days).
Note - I am NOT using BLACK CATS until I am completely recovered from my adrenal fatigue.
