Originally Posted by AlexBB
I started the routine last Monday so Im going to post the first 3 workouts (there are a lot of things wrong :P)
Squat 3x8 165lbs
DB/BB row 3x8 95lbs
DB Press 3x8 35's lbs
DB Bench 3x8 40's lbs
BB curl 3x8 35lbs
BB calf raise 3x10 135lbs
Squat 3x10 165lbs
DB/BB row 3x10 95lbs
DB Press 3x10 35's lbs
DB Bench 3x10 40's lbs
BB curl 3x10 35lbs
BB calf raise 3x10 135lbs
Squat 3x12 165lbs
Deadlift 2x5 135lbs
DB Press 3x12 25's lbs
3x12 35's lbs
DB Bench 3x12 40's lbs
BB curl 2x12 35lbs
BB calf raise 3x15 135lbs
Didnt notice I had to do 5 sets of dips,nor 5-20 rep range on calf raise. I didnt do any abs training at all
## Make sure you write everything down so you know exactly what you are doing each session
After doing the DB press I couldnt do the bench press as good as I would like to, I had to rest because my left shoulder was really tired (chest wasnt tired at all).
## Thats the idea. The presses take preference in this routine. many of the old time lifters placed more emphasis on the shoulders than the shest. Its not really untill the time of Arnie (and his genetically massive chest) that the bench press took oveer as being the main upper body focus. Remeber the chest will get worked again with the dips anyway.
On wednesday I did 3 DB press sets with the wrong weight, when I noticed I did another 3 sets with the correct weight.
## See above
I noticed that my biceps are really weak, on friday I completed the 1st set without any problems. but in the second set I started struggling after the 6th rep
(maybe I should try using dumbells?)
## You will become fatigued as the week goes on this is normal. Try to work out a weight that will let you complete the 'whole weeks work' rather than just concentrating on each session individually.
So yea this was the 1st week of the program, Im trying to get used to it. Please post your comments recommendations
Re asses all your weights and work with 50% of your normal max for ALL lifts. Use that as a starting point then work up slowly at one to two reps per set per session. It soon builds up.
I would recommend reading the following threads again (there are a few of us running this program at the moment and making good progress, there are also copius notes in the journals that could help you too)
There are some write ups towards the end of the thread too that may be of use to to
Some really, really good stuff in here about how fullbodies work.
GL wrote this routine and is running it himself, there is some great stuff on how it affects you, and how to progress.
I am running this one too, and i make lots of notes after each session, might be of use too.
Hope this helps mate