In my last post, I think it was in my last post, I asked if anyone has heeard of the HCG diet. I am in the home stretch of it right now, @27 days into the actual diet and down 39 lbs, almost all is fatloss [@98%]! I will post more soon so if you have questions please ask now, so I can answer them in my post.
I came up with a workout I believe will continue the fatloss while building muscle and conditioning. I built in almost automatic improvement factors, I say almost because you need to keep a journal, if not,well it really is just guessing. Here it is, I believe it is self explanitory but feel free to comment or ask questions!
Monday
Cleans
• 3 step progression
• Then 3 sets of 6
Squats
• Work up to 3 sets of 8-12
• 1 finisher of 20 reps & pull overs
EDT –Back & Chest
• 10 minutes
• Hammer incline
• Hammer row
Cardio – at gym
Tuesday
Strength conditioning
Wednesday
Jumps
• Some kind of platform
• Start with 50 reps then either increase reps or decrease time
Bench
• Work up to 5x5
• Finish with a set of high rep flies
EDT Dips & Pull-ups
• 10 minutes
Cardio
• Sledge Hammer Swings
Thursday –off
Friday
KB –double snatch
• 50 timed reps
• Decrease time or increase weight
Deadlift
• Work up to 5x5
• This will either be full deadlift using barbell or trap bar, or heavy partials depending on how back feels.
Small EDT DB Side raises & KB High Pulls
• 5 minutes
Atlas Stone
• Increase PR [reps] as often as possible
Saturday
Strength conditioning
Arm work if needed
Work Grip, Abs and Calves daily
2 comments:
I am glad you are doing so well with the Hcg...I am on the 2nd round of Phase 2 & have lost a total of 52 lbs...What I have read is that to much exercise during phase 2 can cause a stall but if it is working for you then that is wonderful...I am using the Homeopathic Hcg & am very excited about my results...Keep up the good work...
It is easy to gain muscles lose fat!
Post a Comment