New Routine

I’ve lost ~15lbs and am back down to 230lbs.  Most of the weight lost was fat, so I look a little more trim (10 more lbs and you’ll start seeing serious abs), but I want to take this weight-loss segue to try a completely different routine.  My old workout was a split routine inspired by Mr January’s workout.  It worked pretty well, but my body has grown used to the routine and I’m no longer growing.

I’m going to try Alexey Lesukov’s routine.  It’s obviously working for him:

Geeze. He’s only 23! Here’s the routine:

Monday: Chest + Triceps + Calves

  • Chest press: 4 x 8-10 reps
  • Incline bench press: 3 x 8-10 reps
  • Incline flys: 3x 8-10 reps
  • Ches press with closely grip: 4 x 8-10 reps
  • Dips: 3 x 9-12 reps
  • French presses: 3 x 8-10 reps
  • calv raises, standing: 4 x 12-15 reps
  • calv raises, sitting: 3 x 12-15 reps

Tuesday: Back

  • Chin-ups with closely grip: 4 x 8-11 reps
  • Cable lat pulldown, closely: 3 x 8-11 reps
  • Rowing (cable), closely: 3 x 8-11 reps
  • Rowing (cable), wide: 3 x 8-11 reps
  • Rowing (barbell): 4 x 12-15 reps

Wednesday: Rest Day

Thursday: Quads

  • Leg stretching: 4 x 8-10 reps
  • Squads: 3 x 8-10 reps
  • Leg press: 3 x 8-10 reps
  • Adductor machine: 3 x 9-10 reps

Friday: Shoulders + Neck + Biceps + Calves

  • Neck presses, standing: 4 x 8-10 reps
  • Side raising: 3 x 8-10 reps
  • Side raising (body parallel to floor): 3 x 8-10 reps
  • Curls (barbell): 4x 9-12 reps
  • Scott Curls: 3 x 10-12 reps
  • calv raises, standing: 4 x 12-15 reps
  • calv raises, sitting: 3 x 12-15 reps

Saturday: Hamstrings

  • Legcurls: 4 x 8-10 reps
  • Legcurls (with one leg): 3 x 8-10 reps
  • Legcurls, sitting: 4 x 8-10 reps

Sunday: Rest day

Sorry for the delay. I’m running out of SF landmarks. Anyway. Just like “Light Back” I don’t really recommend my back workout. I have a very, very underdeveloped back…and I really need to figure out a better routine. Anyway, Fridays is heavy back: 5 minutes of rows Warm up with lat pull-downs at 125lbs for 15reps Lat pull-downs: 4 sets of 6 reps at 230lbs Bent-over rows: 4s/6r/135-175lbs Elevated Cable Rows: 4s/6r/220lbs Just one workout left: Heavy Legs.

Sorry for the delay. I’m running out of SF landmarks.

Anyway. Just like “Light Back” I don’t really recommend my back workout. I have a very, very underdeveloped back…and I really need to figure out a better routine. Anyway, Fridays is heavy back:

  • 5 minutes of rows
  • Warm up with lat pull-downs at 125lbs for 15reps
  • Lat pull-downs: 4 sets of 6 reps at 230lbs
  • Bent-over rows: 4s/6r/135-175lbs
  • Elevated Cable Rows: 4s/6r/220lbs

Just one workout left: Heavy Legs.

How long did it take for you to get were you are and what were you like when you began?
Anonymous

I didn’t seriously pursue working out till I turned 18.  Here’s my before/after from last year:

It’s taken about 6 years, and the progress has been more difficult lately, but here I am now at 240lbs:

Out of order, sorry! Thursday is Heavy Chest: Warm up with Bench Press at 135lbs for 15reps Bench Press: 4 sets of 6-8 reps at 225-315lbs Decline/Incline Bench Press: 4s/6r/255lbs Pec Deck: 4s/6r/260lbs Dips: 4s/6r/body weight (or more, if you can)

Out of order, sorry!

Thursday is Heavy Chest:

  • Warm up with Bench Press at 135lbs for 15reps
  • Bench Press: 4 sets of 6-8 reps at 225-315lbs
  • Decline/Incline Bench Press: 4s/6r/255lbs
  • Pec Deck: 4s/6r/260lbs
  • Dips: 4s/6r/body weight (or more, if you can)
[Flash 10 is required to watch video]

I asked someone at the gym to take video of me doing squats so I could check my form.

Without a gym partner my form has…deteriorated.  It’s kind of depressing, and this is only a warm-up set!  Gah!

Another night photo. Ugh. The street lighting on my red-orange skin always makes me bleed saturation. It looks over processed. Anyway. Even though Tuesday is “Heavy Shoulders” I do the exact same workout as Light Shoulders. I don’t remember why…this is just how I do it. I think I’m ready to switch this group up a bit. Military Shoulder Press: 4 sets of 90-135lbs to exhaustion, alternating in front and behind your head Standing Dumbbell Shoulder Flies: 4s/20-30lbs/exhaustion Bend-over Dumbbell Shoulder Flies: 3s/30lbs/exhaustion Dumbbell Upright Row: 3s/30lbs/exhaustion Neck Machine (front, sides and back of neck): 4s/45lbs/exhaustion

Another night photo. Ugh. The street lighting on my red-orange skin always makes me bleed saturation. It looks over processed.

Anyway. Even though Tuesday is “Heavy Shoulders” I do the exact same workout as Light Shoulders. I don’t remember why…this is just how I do it. I think I’m ready to switch this group up a bit.

  • Military Shoulder Press: 4 sets of 90-135lbs to exhaustion, alternating in front and behind your head
  • Standing Dumbbell Shoulder Flies: 4s/20-30lbs/exhaustion
  • Bend-over Dumbbell Shoulder Flies: 3s/30lbs/exhaustion
  • Dumbbell Upright Row: 3s/30lbs/exhaustion
  • Neck Machine (front, sides and back of neck): 4s/45lbs/exhaustion
Not my best shot, but that Sutro Tower is hard to photograph! Monday begins my Heavy Week with Arms. Heavy Week is basically just Light Week with more weight and less reps. As it was explained to me, alternating Heavy/Light workouts means you workout different types of muscle (slow vs fast twitch) giving you a more complete workout and letting your alternate muscle type more time to heal. That said, here’s Heavy Arms: Warm up with 15 pull ups, close grip palms in More pull ups: 4 sets of 6 reps at bodyweight, or with a dumbbell between your feet if you can handle extra weight Dips (for triceps): 4s/12r/body weight + 25lbs Standing Preacher Curls: 4s/6r/90lbs-130lbs Skull crushers: 4s/6r/135lbs-170lbs Close-grip benchpress: 4s/12r/135lbs-170lbs Isolation Curls: 4s/6r/45lbs-70lbs

Not my best shot, but that Sutro Tower is hard to photograph!

Monday begins my Heavy Week with Arms. Heavy Week is basically just Light Week with more weight and less reps. As it was explained to me, alternating Heavy/Light workouts means you workout different types of muscle (slow vs fast twitch) giving you a more complete workout and letting your alternate muscle type more time to heal.

That said, here’s Heavy Arms:

  1. Warm up with 15 pull ups, close grip palms in
  2. More pull ups: 4 sets of 6 reps at bodyweight, or with a dumbbell between your feet if you can handle extra weight
  3. Dips (for triceps): 4s/12r/body weight + 25lbs
  4. Standing Preacher Curls: 4s/6r/90lbs-130lbs
  5. Skull crushers: 4s/6r/135lbs-170lbs
  6. Close-grip benchpress: 4s/12r/135lbs-170lbs
  7. Isolation Curls: 4s/6r/45lbs-70lbs
Took me a while to get to this because of certain Royal Pains…but here’s my leg workout for the Light Week: Warm up with 3mins of stairs, alternating fast/slow each minute Warm up squats at 225lbs for 15reps. Squats: 4 sets of 12 reps at 315-425lbs Abductor/Adductor: 4s/12r/125lbs Calf Raises: 4s/12r/130lbs Leg Curls: 4s/12r/70lbs (I’m new at doing these) With this last workout, I now conclude Light Week: Monday: Arms Tuesday: Shoulders Wednesday: Legs Thursday: Chest Friday: Back Starting tomorrow I’ll post the Heavy Week portion.  Enjoy!

Took me a while to get to this because of certain Royal Pains…but here’s my leg workout for the Light Week:

  • Warm up with 3mins of stairs, alternating fast/slow each minute
  • Warm up squats at 225lbs for 15reps.
  • Squats: 4 sets of 12 reps at 315-425lbs
  • Abductor/Adductor: 4s/12r/125lbs
  • Calf Raises: 4s/12r/130lbs
  • Leg Curls: 4s/12r/70lbs (I’m new at doing these)

With this last workout, I now conclude Light Week:

Starting tomorrow I’ll post the Heavy Week portion.  Enjoy!

Again, out of order, sorry :( Thursday is Light Chest day. My chest is another body group that is very under developed. But, ever since I started Mr January’s chest workout. Honestly, he’s got the best pecs in San Francisco. Like his back workout, this is highly recommended. My only modification is the addition of the pecdeck, which he avoided because there was worry it could hurt his shoulder something. Anyway. Thursday is Light Chest: Warm up with Bench Press at 135lbs for 15reps Bench Press: 4 sets of 12 reps at 225lbs Incline (or decline, alternate bi-weekly) Bench Press: 4s/12r/185lbs Pec Deck: 4s/12r/200lbs Dips: 4s/12r/body weight

Again, out of order, sorry :(

Thursday is Light Chest day. My chest is another body group that is very under developed. But, ever since I started Mr January’s chest workout. Honestly, he’s got the best pecs in San Francisco. Like his back workout, this is highly recommended. My only modification is the addition of the pecdeck, which he avoided because there was worry it could hurt his shoulder something.

Anyway. Thursday is Light Chest:

  • Warm up with Bench Press at 135lbs for 15reps
  • Bench Press: 4 sets of 12 reps at 225lbs
  • Incline (or decline, alternate bi-weekly) Bench Press: 4s/12r/185lbs
  • Pec Deck: 4s/12r/200lbs
  • Dips: 4s/12r/body weight
Sorry for doing these out of order. I blame my PA. Anyway, Friday is Light Back. My back is my most underdeveloped muscle group (next to my chest), but Mr January’s back workout has really helped it grow. Lat Pulldowns: 4 sets of 120lbs, first set is 15 reps, subsequent sets are 12 reps Elevated Cable Rows: 4s/12r/100lbs Bent over rows: 4s/12r/90lbs Hyper extensions: 4s/12r/body weight If I had a bad leg workout, then I’ll usually do deadlifts at the end: Deadlifts: 4s/12r/135lbs

Sorry for doing these out of order. I blame my PA.

Anyway, Friday is Light Back. My back is my most underdeveloped muscle group (next to my chest), but Mr January’s back workout has really helped it grow.

  • Lat Pulldowns: 4 sets of 120lbs, first set is 15 reps, subsequent sets are 12 reps
  • Elevated Cable Rows: 4s/12r/100lbs
  • Bent over rows: 4s/12r/90lbs
  • Hyper extensions: 4s/12r/body weight

If I had a bad leg workout, then I’ll usually do deadlifts at the end:

  • Deadlifts: 4s/12r/135lbs
Tuesday is Light Shoulders Day. Military Shoulder Press: 4 sets of 90-135lbs to exhaustion, alternating in front and behind your head Standing Dumbbell Shoulder Flies: 4s/20-30lbs/exhaustion Bend-over Dumbbell Shoulder Flies: 3s/30lbs/exhaustion Dumbbell Upright Row: 3s/30lbs/exhaustion Neck Machine (front, sides and back of neck): 4s/45lbs/exhaustion Unlike most days where I work a set number of reps, shoulders go to “exhaustion,” where I do as many reps as possible (1 second up, 3 seconds down rhythm) until my body physically stops working and I almost drop the weights. You will be so sore.

Tuesday is Light Shoulders Day.

  • Military Shoulder Press: 4 sets of 90-135lbs to exhaustion, alternating in front and behind your head
  • Standing Dumbbell Shoulder Flies: 4s/20-30lbs/exhaustion
  • Bend-over Dumbbell Shoulder Flies: 3s/30lbs/exhaustion
  • Dumbbell Upright Row: 3s/30lbs/exhaustion
  • Neck Machine (front, sides and back of neck): 4s/45lbs/exhaustion


Unlike most days where I work a set number of reps, shoulders go to “exhaustion,” where I do as many reps as possible (1 second up, 3 seconds down rhythm) until my body physically stops working and I almost drop the weights. You will be so sore.

Monday is Light Arms Day. Due to popular demand, the next two weeks will feature my updated gym routine as I work through it. Like my old routine, I run a two-week split: one week of light workouts followed by a week of heavy workouts. (Repeat till huge). All workouts begin with ~3 minutes of cardio. I try to work abs everyday, but I don’t have a set routine for them, so you won’t see anything to do with abs. Unless otherwise noted, the tempo for all reps is 1 second down, 3 seconds up.Monday Light Arms: Warm up with 15 pull ups, close grip palms in More pull ups: 4 sets of 12 reps at bodyweight (use a machine if you can’t complete 12 reps) Dips (for triceps): 4s/12r/body weight Bicep Curls: 4s/12r/30lbs Skull crushers: 4s/12r/135lbs Close-grip benchpress: 4s/12r/135lbs

Monday is Light Arms Day.

Due to popular demand, the next two weeks will feature my updated gym routine as I work through it. Like my old routine, I run a two-week split: one week of light workouts followed by a week of heavy workouts. (Repeat till huge). All workouts begin with ~3 minutes of cardio. I try to work abs everyday, but I don’t have a set routine for them, so you won’t see anything to do with abs. Unless otherwise noted, the tempo for all reps is 1 second down, 3 seconds up.

Monday Light Arms:

  1. Warm up with 15 pull ups, close grip palms in
  2. More pull ups: 4 sets of 12 reps at bodyweight (use a machine if you can’t complete 12 reps)
  3. Dips (for triceps): 4s/12r/body weight
  4. Bicep Curls: 4s/12r/30lbs
  5. Skull crushers: 4s/12r/135lbs
  6. Close-grip benchpress: 4s/12r/135lbs