Monday AM - Cardio and Chest/Triceps
Tuesday AM - Cardio and Back/Biceps
Wednesday AM - Cardio and Shoulders/ABS
Thursday AM - Cardio

Depeletion would occur Friday PM or Saturday AM (depending on my schedule) with a circuit workout.

Carb up would commence after depletion workout and last until Sunday PM.

Is it acceptable for the depletion workout to vary between friday AM and Saturday PM?

I am more concerned with excess fat loss right now, but will one wrokout per week per muscle group be enough to maintain the lean mass i already have? Well i guess in reality it will be two workouts per week per muscle group if you count the depletion.


Thanks for any input

Big Dog,

I'm really not answering your questions, I know, but when are you working your legs? I've been doing CKD for 7 weeks, working each muscle group once, plus depletion, and I've maintained my LBM. It definitely works. Make sure you lift heavy early in the week.

Fernie

i dont really work my legs, never had to in the past either, they are tree trunks and get all the work they need from cardio.

i may add a few leg exercises into the circuit at the end of the week

Your plan looks good ... the workouts later in the week may suffer a bit, so your shoulder workout should probably be made up of isolation moves for your medial delts ... especially since the anterior and posterior delts are gonna take a beating on Mon and Tues ...

I would also second the idea of doing some legs early in the week ... even if it is just a few sets of squats or heavy leg presses before you start your chest work ... Will help with delpeting glycogen as well as the hormonal benefits of the squats.

I will have to see how much workout i can fit in before work.

If i have time i will add a little leg work to Monday and move Shoulders from wednesday to tuesday.

That leaves me with no strength training wednesday and thursday - is that ok?

If done properly, that routine (weights/cardio) will leave you dragging your butt thru Wednesday, Thursday, and Friday. LOL.

Cardio should be fun on Thursday for you ...

cool


thanks for the input

-You've never really worked out... if you haven't done a balls to the wall leg day (including heavy squats). That's what nightmares are made of (Trainerdan likes to work legs as I recall, but, keep in mind he's a sadomasochist).

I have done some intense leg work in the past. Mostly hip sled and squat machine, especially for football in high school.

Probably as i get deeper into the program i will add some leg work since I will hopefully be losing weight and my legs wont get as good of a workout carrying my big butt around

LOL ... I am more of a masochist than a sadomasichist. I don't get pleasure out of inflicting pain on others. Just myself. I guess that makes me an automasochist. LOL.

Well, there were a couple of clients that I didn't like that I put through the wringer and I secretly enjoyed it ... so maybe you're right ... LOL

TrainerDan.... I've been posting all over the place, so bear with me if I'm repeating some things.... but...

I'm doing the BFL workouts, but I want to couple that with CKD. Will it work, or will I be totally depleted far too soon in the week? I also have LONG dance practices and teach dance, plus I'm doing the BFL aerobic challenge between days I lift. Too much? Okay?

This is such a new experience for me---contemplating CKD and using BFL instead of "winging it standard" at the gym....and I'm loving every second of this stuff. I just want to do it right, and get results.

Thanks.

i see alot of different workouts, I used to use Mike Mentzers Heavy duty workout. Once a week after carb up. I never did the depletion workout though. I considered my 16 hours of work prior to carb up enough. But Mentzers , if done right will tap the hell out of your body.

Wow this thread is a blast from the past


here is the plan i have followed since September

Started out doing chest/triceps/ shoulders on monday and back/bicpes/legs on tuesdays. After a few months i flipflopped the days, then a month or so later switched back.

Just this week i juggled things again just for a change of pace, now i am doing chest/back/shoulders on monday and biceps/triceps/legs on tuesdays.


Wednesday is cardio and abs. Thursday is cardio or rest Friday is full body circuit and cardio


As for results: I have dropped 25 pounds, lost 5 inches from my belly, 2 inches at waist, 3 inches from chest and 2 inches from hips and increased the weights i use. For example the first week my bench press was 3 sets of 8-10 reps with 115 pounds now i do 2 sets of 6-8 reps with 185 and 1 set of 20-25 with 115. While i woul dlike to lose more pounds i am very happy with the lost inches and increased strenght