Mmmmm… oppressive regime.

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This post will concisely depict my workout routine. The ideal split that I envision is as follows:

Specific mandatory warm up routine

[Pull – Push – Legs – Rest]


Optimally each session should last no longer than 90 minutes. The start time varies according to how my body and mind are reacting. Usually start time is a few minutes after my build up sets – when I consider myself to be in a working set.

Pull – Push – Legs – Rest – Pull – Push – Legs – Rest…

It’s gruelling, though it is possible to hit each muscle group twice in the space of seven days. Understandably, juggling examinations for university as well as employment may lead to additional rest days… not to mention my difficulties mentally revolving around emotions, sleeping and eating.

Realistically, the worst case scenario?

Rest – Pull – Rest – Push – Rest – Legs – Rest

I believe strength as well as hypertrophy can be at least maintained under this projection. Additional rest days could also prove to be beneficial psychologically and physiologically.

Without further ado, my workout:


Extra Warm Up:

  • Windshield Wipers (2 x AMAP)
  • Assisted Pull Up (4 x 8)
  • Deadlift (light, building up)

Working Sets:

  1. Deadlift to 1RM
  2. Pendlay Row (4 x 8)
  3. Hammer Pyramid Max (1 x 3), (1 x 2), (1 x 1)
  4. Supinated Curl s/s Zotman Curl (2 x 8-12)
  5. Face Pull (2 x 8-12)


Extra Warm Up:

  • Windshield Wipers (2 x AMAP)
  • Bench (light, building up)

Working Sets:

  1. Bench (4 x 5)
  2. Military Press (4 x 8)
  3. Incline Db Bench (3 x 8)
  4. Side Lats s/s Front Raise (3 x 8)
  5. Trisexual* Extensions (3 x 10-12)
  6. Barbell Shrugs (2 x 12-15)


Extra Warm Up:

  • Windshield Wipers (2 x AMAP)
  • Squat (light, building up)

Working Sets:

  1. Squat to 1RM
  2. Squat (3 x 6-8)
  3. Pistol Squat (3 x 8)
  4. Prone Hamstring Curl (3 x 8)
  5. Leg Curl (3 x 8)

Through experience, with a high level of confidence, I can state that this workout will not be followed precisely. Firstly, some leg days I will be tempted to go through a plyometric box jump circuit. Secondly, fatigue, energy depletion and injuries all influence sessions. And finally, we must also consider that equipment isn’t always readily available due to other gym members. However I do try to reasonably push myself close to the limit.




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