My Manifesto: The Incoherent Ramblings of a Madman

My new program - well it's more like revisiting an older program of mine with some days switched around:

Monday: Light jog as active recovery from Sunday (AM)

Monday: Heavy Upper Body (PM)

A1: Barbell bench press 6x3 (6 sets of 3 reps)

A2: T-bar row 6x3 (6 sets of 3 reps)

B1: Standing barbell shoulder press 5x5 (5 sets of 5 reps)

B2: Pull-up 5x5 (5 sets of 5 reps)

C1: Skullcrusher 3x5 (3 sets of 5 reps)

C2: Barbell curl 3x5 (3 sets of 5 reps)

Tuesday: Light jog (AM)

Tuesday: Light Lower Body and Abs (PM)

Unilateral leg press 1x25 / 1x20 / 1x15

Barbell stiff leg deadlift 3x12-15

Barbell walking lunge 2x30

Seated calf raise 3x20

Dumbbell axe chops 3xfailure (editors note: when I do these I spend half the time psyching myself up mentally to even attempt them and the rest of the time recovering from them)

Wednesday: Off

Thursday: Light Upper Body

A1: Decline dumbbell bench press 1x15 / 1x12 / 1x20

A2: Dumbbell row 1x15 / 1x12 / 1x20

B1: Dumbbell lateral raise 3x15

B2: Pulldown to the front 3x15

C1: Preacher curl 2x15

C2: Dumbbell axe chops 2x15

Friday: Off

Saturday: Heavy Lower Body and Abs

Barbell squat 6x4

Rack deadlift 1x8 / 1x6 / 1x4 / 1x2 (editors note: I like having a deadlift variant twice per week)

Lying leg curl 3x6

Standing calf raise 5x5

Hanging leg raise 3x8

Sunday : sprinting/ jogging on the beach -> it's summer :)