IroNat

[IroNat]

12/11/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
1 leg calf raises - 1 set
Ball hypers - 1 set
Ab wheel - 1 set

[IroNat]

12/12/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1

[IroNat]

12/13/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf - 2 sets max reps
Grip work - pinch block 3x20 seconds, wrist curls both ways 3x20 reps

[IroNat]

12/14/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
1 leg calf raises - 1 set
Ball hypers - 1 set
Ab wheel - 1 set

[IroNat]

12/15/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf - 1 sets max reps
Grip work
15 mile bike ride

[IroNat]

12/16/21

*Dumbbell clean & press, squat, incline press, deadlift - all 4x1
1 leg calf raises - 1 set
Ball hypers - 1 set
Ab wheel - 1 set
5 mile bike ride

*I'm lifting everyday of the week. 
This is possible because the volume is low (single reps) and the weights are in the range of 70-90%.
Weight is gradually increased over a 3 week period from 70-90%.

[IroNat]

12/17/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf - 1 set max reps
Grip work - pinch block 3x20 seconds, wrist curls both ways 3x20 reps

[IroNat]

12/18/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Ball hypers - 1 set
Ab wheel - 1 set

[IroNat]

12/19/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
1 leg calf raises - 1 set

[IroNat]

12/20/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf - 1 set max reps
Grip work - pinch block 3x20 seconds, wrist curls both ways 3x20 reps
Airdyne - 5x20 sec intervals

[IroNat]

12/21/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Ball hypers - 1 set
Ab wheel - 1 set

[IroNat]

12/22/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
One leg calf - 1 set max reps
Grip work - pinch block 54322, wrist curls both ways 3x20 reps
Airdyne - 5x20 sec intervals

[IroNat]

12/23/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated Calf - 1 set
Ball hypers - 1 set
Ab wheel - 1 set

[IroNat]

12/24/21

Two dumbbell clean & press, squat, incline press, deadlift - all 4x1
Grip work - pinch block 543, wrist curls both ways 3x20 reps

[IroNat]

12/25/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
1 leg calf raises - 1 set
Ball hypers - 1 set
Ab wheel - 1 set

[IroNat]

12/26/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated Calf - 4x15

[bhank]

You are telling me you are doing this everyday?

Dumbbell clean & press, squat, incline press, deadlift - all 4x1

Is that 4 sets of 1 for each exercise?

Doesn't get a little stale doing everything daily when do the muscles recover?

[IroNat]

You are telling me you are doing this everyday?

Dumbbell clean & press, squat, incline press, deadlift - all 4x1

Is that 4 sets of 1 for each exercise?

Doesn't get a little stale doing everything daily when do the muscles recover?

Glad you stopped by Bhanky. 

This routine is out of Steve Justa's book "Rock, Iron, Steel".  A pure strength/power routine.  Not hypertrophy.

https://www.amazon.com/Rock-Iron-Steel-Book-Strength/dp/0926888072

Here's how it works.

Start the cycle with weights at 70% of max.  Work sets are 4 sets of 1 rep for each exercise everyday.  7 days a week/365 days a year.

Add 5 lbs to pressing exercises every third workout.  1,2,3,add,2,3,add,2,3,add, etc.  In the case of dumbbells, add 2.5 lbs to each bell.
Add 10 lbs to squat and deadlift every fourth workout.  1,2,3,4,add,2,3,4,add,2,3,4,add,etc.
You end up around 95% of max at the end of three weeks.
Every 3 weeks test for max.  Based on new max, start new cycle at 70%.

No other exercises, however, I do calves and grip plus some light ab stuff.

Recovery is not a problem because volume is always low.  Intensity is also low until the end of the cycle.  The routine is self-regulating as you always adjust back to 70% which is like deloading.

I have one more week to go in this cycle and I'm at 85% of max. 

You could do this routine forever if you wanted if you didn't mind the repetitive nature of it and it met with your goals.

[IroNat]

12/27/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Grip work - pinch block 54333, wrist curls both ways 3x20 reps
Airdyne - 5x20sec intervals

[IroNat]

12/28/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
1 leg calf raises - 1 set
Ball hypers - 1 set
Ab wheel - 1 set

[IroNat]

12/29/21

Two dumbbell clean & press, squat, incline press, deadlift - all 4x1
Seated calf - 1 set
Grip work - pinch block 54333, wrist curls both ways 3x20 reps

[jpm101]

True, under controlled conditions an every day workout plan has produced results, both strength and muscle mass increases.

 As IroNat suggest in so many words, allowing for not overtaxing the CNS in any one very brief workout session, a body will progress steadily . Even to the extent of 2 workouts a day , spaced  like morning and early evening. . There will be a point of reaching a plateau, with the body needing a pause (rest) to readapt it's self.  These every day programs are only meant for short periods of 2 weeks...to the extreme 3 weeks. After a break period of a few days to a week, than back to that everyday training plan if inclined.  The mental approach to these everyday programs can be a challenge for most. Everyday workouts are not always something most guys want to do.

Physical treatment rehab centers will usually have a person on daily light controlled workouts for a while. 

The old Soviet and Eastern block Olympic weightlifting teams had trained twice, some times three times a training day, everyday. But with very brief spaced out individual training period (of course their drug use was no big secret, even to  Olympic committee's) .  If remembering right, Art Jones had a working theory of doing everyday training also.

[Primemuscle]

One advantage I've found with everyday workouts is when you do them at approximately the same time each day, the routine becomes second nature and I am less likely to miss workouts.

At the moment, I am doing a leg routine on a daily basis, squats, leg raises, calf raises, lunges and stiff legged toe touches. One set for each bodyweight only. I am currently at 45 reps on all but the lunges, which I only recently added to the routine.   

[IroNat]

12/30/21

Dumbbell clean & press, squat, incline press, deadlift - all 4x1
Ball hypers - 1 set
Ab wheel - 1 set

[IroNat]

12/31/21

Dumbbell clean & press, squat, incline press, deadlift - went for 1 rep max on all
1 leg calf raises - 2 set sets
Wrist curls - 3x20 both ways
28 mile bike ride