Pat's Programming

Started Pat's programming today. I spent the better part of the past two months not exercising, but eating right (meats and veggies) and getting 8-10hrs of sleep a night. I leaned down to 154lbs, and felt great - leaner than when I was lifting 5-6x per week. Pat was right - I was doing too much then, too much cortisol being released, and I was "fat" even though I was exercising every day.

My new programming that Pat put together for me follows a basic M-W-F schedule. Focus is still on getting plenty of sleep, and eating meats & veggies 90+% of the time. My goal now is to just put on muscle, and this should do the trick. Here is the schedule, followed by what I did this morning:


Workouts start at 6:30am (they’ll only take 45 minutes total)

Monday
Bench Press – work up to a single rep max, then do a burnout set at the end.
Chins/weighted chins
Superset:
Close grip bench/bent over barbell rows
Little METCON/Competition like wall sit dumbell curls, max clapping push-ups, 21-15-9 kipping pull-ups, push-ups. These are very short (less then3min), but competitive
Abs – planks, knees to elbows, Ab Ripper X, etc.

Tuesday
Off, completely off, get extra sleep

Wednesday
Back Squat-and do the burn out. Remember the burn out sets will get you breathing hard, and give you that METCON dose you want
Front Squats
Romanian Deadlifts - RDLs
2 Supersets=Done fast, another METCON dose
Back Extensions
Knees to elbow

Thursday
Off, completely off, get extra sleep

Friday
Repeat Monday, alternating between trying to hit a 1RM, doing heavy sets of 5, etc.

This is what this morning looked like (first time back in months, so I know these numbers will increase rather quickly over the next four weeks):

Bench Press
135lbs x 8
185 x 5
205 x 1
135 x 15 (burnout set)

Deadhang chins
x8
25lbs weighted x 5
25lbs weighted x 4
x6 (no weight)

Superset close grip bench press (135lbs) and dumbell rows (55lbs):
x8, x8/8
x4, x8/8
x5, x8/8

6 minutes of 1 minute planks (15 second rest in between).

PWO: 40g whey protein mixed with 20g L-Glutamine. Will look into picking up some gatorade powder and creatine this week to experiment with Pat's whey/gatorade/creatine PWO (post workout) drink.