So in 11 weeks, Tyson Fury will be fighting Wladamir Klitschko for the heavyweight championship of the world, as of 1 week ago he was in this condition
Which makes me wonder what he will be looking like in 11 weeks on fight night.
I myself am in a similar state of disrepair, well not quite as bad but still close. So I thought of a fun idea, I will start training myself, and we will see who gets better results in the next (almost) 3 months. The guy in training camp for a heavyweight title shot, or the guy with a full time job who's going to be working out in the mornings and at night. Theoretically fury should blow me out of the water.
Obviously there are differences in the purpose of training, mine is purely asthetic, but still, Fury has several advantages, trainers, nutritionists, facilities, and hours in the day. I'm also currently suffering from flu, which I hope to be gone in a day or so, and then i can begin
So lets see, can I beat Tyson Fury's training camp results!!!!
Diet will be IIFYM based, 3000 calories per day 223P 375C 82F. People will say I should be in a defecit as I have higher BF% than ideal, however as i've been out of the gym for 6 month, noob gains will mean i'll be losing fat and gaining muscle at the same time for at least the first 8 weeks, Sunday will be the only no cardio day, every other day i'll do 30 mins heavy bag and 30 mins bike or treadmill in the mornings, weight training will be this plan for the first month, i've had good results from this last year before i got lazy and stopped going
Week 1 to 4
Monday Chest + Tris
Incline Barbell Press 4 sets x 15,12,10,8
Incline Dumbell Flys 4 sets of 10, 8, 8, 8 reps
Barbell Flat Bench*4 sets x 12,10,8,8
Dips 3 sets to failure
Standing French Press 4 sets x 12 reps
Lying Tricep Press wide grip parralel 3x10
Lying Close Grip Tricep behind head press 2x10
One arm dumbell tricep extension 2x10
Behind head dumbell tri extension 2x12
Tuesday
Off
Wednesday; Legs & Calves
Squats*4 sets x 15,12,10,8
Walking Lunges 3 x 10 steps (each way)
Leg Press 4 sets x 12,10,8,8
Standing Leg Curls (machine) 4 sets x 12 reps
Seated Calf Raise 5 sets x 15 reps
Thursday ; Back & Biceps
Deadlift*4 sets x 20,15,12,10
Pull-Ups*4 sets x 12 reps
Single Arm Dumbbell Row 4 sets x 10 reps
Underhand Barbell Row 4 sets x 12,10,8,8
Incline Dumbbell Curl 3 sets x 10 reps
Preacher Curl 3 sets x 10 reps
Friday ***8211; Off
Saturday -Shoulders & T****zius
Overhead Press*4 sets x 15,12,10,8
Upright Row 4 sets x 12,10,8,8
Dumbbell Lateral Raise 4 x 10 reps
Face Pulls (rope) 4 sets x 12 reps
Barbell Shrugs 5 sets x 12 reps
Suppliments will only be Creatine Mono, Cellucor c4 preworkout, Balance whey protein and muscletech casein, nothing too dramatic
Which makes me wonder what he will be looking like in 11 weeks on fight night.
I myself am in a similar state of disrepair, well not quite as bad but still close. So I thought of a fun idea, I will start training myself, and we will see who gets better results in the next (almost) 3 months. The guy in training camp for a heavyweight title shot, or the guy with a full time job who's going to be working out in the mornings and at night. Theoretically fury should blow me out of the water.
Obviously there are differences in the purpose of training, mine is purely asthetic, but still, Fury has several advantages, trainers, nutritionists, facilities, and hours in the day. I'm also currently suffering from flu, which I hope to be gone in a day or so, and then i can begin
So lets see, can I beat Tyson Fury's training camp results!!!!
Diet will be IIFYM based, 3000 calories per day 223P 375C 82F. People will say I should be in a defecit as I have higher BF% than ideal, however as i've been out of the gym for 6 month, noob gains will mean i'll be losing fat and gaining muscle at the same time for at least the first 8 weeks, Sunday will be the only no cardio day, every other day i'll do 30 mins heavy bag and 30 mins bike or treadmill in the mornings, weight training will be this plan for the first month, i've had good results from this last year before i got lazy and stopped going
Week 1 to 4
Monday Chest + Tris
Incline Barbell Press 4 sets x 15,12,10,8
Incline Dumbell Flys 4 sets of 10, 8, 8, 8 reps
Barbell Flat Bench*4 sets x 12,10,8,8
Dips 3 sets to failure
Standing French Press 4 sets x 12 reps
Lying Tricep Press wide grip parralel 3x10
Lying Close Grip Tricep behind head press 2x10
One arm dumbell tricep extension 2x10
Behind head dumbell tri extension 2x12
Tuesday
Off
Wednesday; Legs & Calves
Squats*4 sets x 15,12,10,8
Walking Lunges 3 x 10 steps (each way)
Leg Press 4 sets x 12,10,8,8
Standing Leg Curls (machine) 4 sets x 12 reps
Seated Calf Raise 5 sets x 15 reps
Thursday ; Back & Biceps
Deadlift*4 sets x 20,15,12,10
Pull-Ups*4 sets x 12 reps
Single Arm Dumbbell Row 4 sets x 10 reps
Underhand Barbell Row 4 sets x 12,10,8,8
Incline Dumbbell Curl 3 sets x 10 reps
Preacher Curl 3 sets x 10 reps
Friday ***8211; Off
Saturday -Shoulders & T****zius
Overhead Press*4 sets x 15,12,10,8
Upright Row 4 sets x 12,10,8,8
Dumbbell Lateral Raise 4 x 10 reps
Face Pulls (rope) 4 sets x 12 reps
Barbell Shrugs 5 sets x 12 reps
Suppliments will only be Creatine Mono, Cellucor c4 preworkout, Balance whey protein and muscletech casein, nothing too dramatic
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