Got Built?

Well … I’m behind schedule – that scraped up foot in April didn’t do me any good, and I’ve been plagued with a displaced rib that keeps popping out of position … but it’s coming along.

Under the advice of Erik Ledin, I’ve reduced my training volume now that I’m hovering around what feels like 15%-16% bodyfat. Weight this AM: 134 lbs. I’m reasonably confident I have about 114-115 lbs LBM.

My delts are striated and vascular. I have veins running down my biceps, one running sideways along the left bicep. I have veins in my pecs, occasionally visible veins in my abs and into my groin.
Legs remain a major PITA, but here’s what I’m doing with them currently:

In a framework of Baby Got Back with 3×5s instead of the 5×5s, I’m following the How to do Cardio if you MUST paradigm I wrote up earlier this year.

I’m also fiddling with an interesting cardio protocol I read about earlier this year. In a nutshell, it’s 8 second sprints with 12 second recovery periods. I’m nicknaming it “8 seconds of glory” and you build up to doing these 20-second sprint:recovery cycles for 15 minutes in total. I started with three. I’m at eight right now. Trust me, by the 6th minute, you hate your life.

My Week looks like this:

Monday: Horizontal push pull, abs (half day carbup)

AM 20-minute walk

PM Lifting then HIIT

• 3×5 incline bench, 95 lbs
• 3×5 T-bars, 70-80 lbs

Antagonist pair:

• 3×8 incline dumbbell press (35 lbs a side)
• 3×8 one arm HammerStrength rows (70 lbs a side)

3×8 crunches on bosu ball with 70-lb dumbbell on my chest (I moved up from 60, finally)

Cardio: 8 seconds of glory followed by SS to total 20 minutes

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Tuesday: Quad dominant, ham accessory, possible tiny bit of bicep work (half day carbup)

AM 20-minute walk

PM Lifting then HIIT

Front squats: 3×5 with at least a plate a side

Front squats: 3×8 with 35 a side.

Hyperbench GHRs or pullthroughs: 3×8

Cardio: Treadmill HIIT (20:40) followed by SS to total 20 minutes

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Wednesday: AM 20-minute walk (low carb/calorie day)

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Thursday: Vertical push pull, abs (high carb day)

AM 20-minute walk

PM Lifting then HIIT

• 3×5 Weighted self-assisted chins (25-lb plate)
• 3×5 Millies (45 a side on HammerStrengh)

Antagonist pair:

• 3×8 HammerStrength pulldowns (“Spidermans”)
• 3×8 Arnies

3×8 crunches on bosu ball with 70-lb dumbbell on my chest

Cardio: 8 seconds of glory followed by SS to total 20 minutes

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Friday: Hamstring dominant, quad accessory, tris (high carb day)

AM 20-minute walk

PM Lifting then HIIT

• 3×5 RDLs with 135, 155, 175
• Hyperbench GHRs or pullthroughs: 3×8
• Front squats: 3×8 with 35 a side.

Possible between bench dips with two plates on my lap, 2-3×7-8 reps

Cardio: Treadmill HIIT (20:40) followed by SS to total 20 minutes

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Saturday: Hill Repeats (low carb day)

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Sunday: Rest (low carb day)