Ok boys and girls, this is my first post so I hope you like it. After months of going back and forth, sharing progress reports, photos, and ridiculous conversations, Bear has convinced me to make a blog post. Time to put aside the med school text books and hit the world of blogging.
Anyway, over the past couple of years I have never followed a strict routine at the gym. I added in exercises here and there, made some adjustments and did what I thought worked best for my body. My diet has been relatively healthy and stable even with the limited time I have in school. Until recently, this satisfied me, but after time everyone hits a plateau, I have reached mine. So I figured it was time to try something I read about during the summer, the Dramatic Transformation Principle. In short, this 4 week program is a combination of high reps and high weights. There are 4 days of weight lifting each week, with a cardio day separating each of those days. You have to leave your ego at the door, no more maxing your bench press, sorry dudes.
- Day 1: Legs, Upper Abs
- Day 2: Cardio
- Day 3: Chest, Back
- Day 4: Cardio
- Day 5: Arms, Lower Abs
- Day 6: Cardio
- Day 7: Shoulders, Upper Traps
I wont describe that many more details of the actual program because the link I provided has everything you need to know about it.
As of right now, I weigh approximately 178lbs, max bench press (with the bar): 245lbs, incline bench (dumbbell total): 220lbs, squat: 265lbs. Deadlift: Not sure sure since I have never gone for a max.
Currently, I just finished day 2/28. Day 1 was a total of 360 reps of leg press, 220 reps of calf press, and decline crunches
It’s pretty tough to pick a good weight to start with because of the amount of reps you are doing, and the superset with calf press, but you get the hang of it quickly. The point is to end each set to failure with 45sec to 1.5 min breaks. The work out takes about 45 minutes to complete.
- Leg Press 10 sets of 50,40,30,20,10,10,20,30,40,50 reps
Calf Press On The Leg Press Machine 10 sets of 40,30,20,10,10,10,10,20,30,40 reps
- Decline Crunch (Performed with weights) 5 sets to failure
Well, it’s time to finish cooking up this week’s meals and then get back to the books. Stay tuned, results of the DTP challenge will be posted in 4 weeks time! Happy Hulking!