Mike's Magic

Here's a routine that works very well for me, and in my case, it adds muscle and shreds fat at the same time. Many people say that can't be done, but I'm living, walking proof that it can work. The primary focus is on strength and fat loss, but so far I've managed to gain about 4 lbs of muscle and lost 36 lbs of fat since early April.

First, eat in cycles. Eat your maintenance level for a day or 2, then eat about 500-1000 calories less for a day or 2, then go back up. Consume at least 1 gram of protein per lb of bodyweight, and keep fats and carbs to a minimum. Be sure you get a little EFA's so you don't run into a fat deficit. Eat small portions 4-5 times a day, and take plenty of vitamins and water. Chicken breast and albacore tuna are your friends. Always eat a small amount of carbs with your protein for efficiency in assimilation.

Train first thing in the morning, before you eat. This seems to be the key for efficient fat loss. Always warm up, and stretch before and between sets. Take all but your first set to failure, dig deep. Eat no later than 30 mins after you finish your workout.

M-W-F

-Ab crunches 3 x failure
-Leg raises 3 x failure
-20 to 30 mins of cardio immediately following your workout. If you feel you need more then do it more often but not for longer periods. 3 times a week like this seems to be plenty though.

MONDAYS & THURSDAYS

-Bench press 4 x 10
-Dumbell flys 4 x 10
-Incline dumbell press 4 x 10
-Cable crossovers 4 x 10
-Tricep pressdowns w/rope 4 x 10
-Reverse one arm cable kickbacks 4 x 10

TUESDAYS & FRIDAYS

-Wide grip chins (or pull downs if you can't chin) 4 x 10
- V row or bent over barbell rows 4 x 10
-Close grip chins (or pull downs) 4 x 10
-Seated close grip cable rows 4 x 10
-Barbell curls 4 x 10
-Preacher curls 4 x 10

WEDNESDAYS & SATURDAYS

-Squats 5 x 10-15
-Leg press (very heavy) 5 x 10
-Straight legged deadlifts 4 x 10
-Leg extensions 5 x 10-15
-Standing calf raises 5 x 15-20
-Seated calf raises 5 x 15-20
**take a break here if you are able**

-Presses behind neck 4 x 10
-Upright rows 4 x 10
-Bent over reverse cable flys (for posterior delts) 4 x 10
-Barbell shrugs, heavy as you can stand it 4 x 10

SUNDAY - Rest

This routine falls somewhere in the beginner to intermediate level, with no supersets and no super high volume or HIT stuff. It's pretty basic, only a couple of power moves mixed with some intense isolation exercises to finish the burn. If your present routine is a lot different, you may want to try it for an 8 week change of pace. Sometimes someone who has leveled out has simply adapted to their routine and a change jump starts their progress. This routine will counter some of the physical side effects of prednisone. Which is exactly why I am using it right now. And so far it's working miracles.

Good luck,
Mike H

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