Day 65 of 90: Compound Interest – More Muscle in Less Time

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Although, I normally double my training time on Saturdays, this Saturday I have to go away and therefore, I can only spend 45-60 mins in the gym. In times like this, and in light of the fact that I’ve worked all of my major muscle groups this week, I will aim at a full body workout, focusing on big weights and big moves. You see, the benefit of doing compound movements is that although the primary focus is on a muscle group other muscles are at play too (unlike isolation movements) and the benefit of lifting big weight means increased strength. So, in no particular order, here are a list of the moves I will be hitting tommorow (since I did back today I will leave dead lifts to the end, that way I can ditch them if I run out of time – if I do hit them I’ll stick to my normal weight) (all this information plus exercise tutorials with pictures comes from jefit.com).

Main Muscle Group : Shoulders [barbell push press]
Detailed Muscle Group : Traps
Other Muscle Groups : Triceps , Upper Legs
Type : Olympic Weight Lifting
Mechanics : Compound
Equipment : Barbell
Difficulty : Intermediate

Main Muscle Group : Chest [chest press]
Detailed Muscle Group : Full
Other Muscle Groups : Triceps , Shoulders
Type : Strength
Mechanics : Compound
Equipment : Barbell , Bench
Difficulty : Beginner

Main Muscle Group : Back [barbell deadlift]
Detailed Muscle Group : Upper Back
Other Muscle Groups : Lower Legs , Upper Legs
Type : Strength
Mechanics : Compound
Equipment : Barbell
Difficulty : Intermediate

Main Muscle Group : Upper Legs [squat]
Other Muscle Groups : Glutes , Lower Legs
Type : Strength
Mechanics : Compound
Equipment : Barbell
Difficulty : Intermediate

Main Muscle Group : Triceps [tricep press]
Detailed Muscle Group : Lower Chest
Other Muscle Groups : Chest
Type : Strength
Mechanics : Compound
Equipment : Barbell , Bench
Difficulty : Beginner

Main Muscle Group : Biceps [barbell concentration curl]
Other Muscle Groups : Forearm
Type : Strength
Mechanics : Isolation
Equipment : Barbell , Bench
Difficulty : Beginner


TODAY’S FOOD LOG (carb-loading day)

Post-Workout: all-in-one
Breakfast: porridge and mixed nuts
Snack 1: a tablespoon of peanut butter
Snack 2: plain popcorn
Lunch: lean beef and vegetable chilli with brown rice
Snack 1: a grapefruit
Snack 2: half a cup of berries
Dinner: as lunch + spinach
Smoothie: nectarine and red berry
Snack: plain popcorn
Evening shake: whey
Snack: some dates and dried apricots

Note: the only reason there are so many carbs is because this is to replenish my body for a week of low carb eating and heavy training. This amount of carbs, without the former, is likely to lead to weight gain.

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