Docs,
Appreciate all you do. You have helped me navigate choppy waters and I’m back for more!
I have Ulcerative Colitis and Thyroid Cancer. Both are “under control” but fatigue can be a real issue for me. I’ve been training off and on for years, did the whole Starting Strength thing and whatever. Most recently I completed the Powerbuilding I.
Lower body work is most fatigued inducing for some reason. Much more than it used to be. I used to love squats and deadlifts, now it’s a grind. But I’ve developed my own program and run it for 6 weeks. I have noticeable muscle gain, mainly in the upper body which is what I’d like to see anyway for now. But I wanted to be sure this prog is somewhat reasonable and that I won’t run into issues I’m not experienced enough to foresee if I continue to run this for a while.
Stats:
35 yo male
200lbs
36” waist
Noodle arms and weakish chest and I don’t want that anymore hence the upper body round robin I got goin.
LISS= Trail running or Rucking
Day 1:
Bench Press 5x8 @ RPE 7-8
DB 45deg Press 3x12 @ 7-9
DB Flat Fly 4x12 @ 6-8
Low Bar Sq 3x8 @ 6-8
Arm Work 3x12 @ 8-10
Day 2:
LISS Cardio 45min-1hr RPE 6-7
Day 3:
Chin-ups 4 sets @ RPE 8-9
Seated Cable Row 4x12 @ 6-8
DB Reverse Fly 4x12 @ 6-7
Deadlift 3x8 @ 7-8
Arm Work
Day 4:
OFF
Day 5:
Mil Press Strict 4x5 @ 6-8
DB Lateral Raise 4x12 @ 6-8
Arnold Press 3x12 @ 6-8
Banded Hamstring Curl 3x20
Banded Leg Extension 3x20
Arm Work
Day 6:
LISS 1hr-1.5hr RPE 6-7
Day 7:
OFF
Like I said, been doing for 6 weeks and have some good results. And mostly I’ve not been having as much severe fatigue after leg days. This one seems to be reasonable for me, but I don’t want to neglect legs.
My goals are mostly health and to not be a dadbod.
Any suggestions doc?