Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Logs
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Training Logs Keep your training and supplement logs here

 
 
Thread Tools Search this Thread Display Modes
Prev Previous Post   Next Post Next
Old 12-04-2009, 04:20 AM   #1
kitarpyar
Senior Member
Max Brawn
Points: 23,931, Level: 94 Points: 23,931, Level: 94 Points: 23,931, Level: 94
Activity: 50% Activity: 50% Activity: 50%
 
kitarpyar's Avatar
 

Join Date: Nov 2009
Posts: 2,737
Training Type: Fullbody
Fav Exercise: Deadlift
Reputation: 121110
kitarpyar is a master memberkitarpyar is a master memberkitarpyar is a master memberkitarpyar is a master memberkitarpyar is a master memberkitarpyar is a master memberkitarpyar is a master memberkitarpyar is a master memberkitarpyar is a master memberkitarpyar is a master memberkitarpyar is a master member
Default 2010 - A year of change. My mostly full-body log

I already had a nice little log going in bb.com, and I will still keep it. But, would be nice to get feedback from folks in this forum as well. So, here I am starting a log (workout posts will be duplicated with my other log).

Enough said. Now, onto the routine I am following.



Goals (in order of importance)
1. Strength in the following 6 specific lifts
- Flat bench press
- Military Press
- Powerclean
- Deadlift
- Back squat (PL style parallel squat)
- Front squat (ATG)
2. Gain muscle (this is a bb website after all )
3. Not get fatter. Actually, hope to lean out a bit.


The routine

Workout - A

Main lifts -
Military Press (push)
Cleans (pull)
Back squat (legs)

Supporting lifts -
Biceps work
Chest iso work
Lat work
Forearm work

Workout - B

Main lifts -
Deadlifts (pull)
Bench Press (push)
Front squat (legs)

Supporting lifts -
Triceps work
Delt work
Calf work
Ab-work
Set and rep scheme
Main lifts: 5 sets x 5 reps (3 for cleans) - ramping up weights to top 2 sets + 6th set is a rep-out (set PR for reps). weight used will be same as 3rd set.
Supporting lifts: 2 sets x 15 reps (8-10 for dips and pull-ups and try to work up)

Rest intervals
Main lifts: 1 min between ramping up sets. 2 min before 4th and 5th sets
Supporting lifts: 30-45 seconds

Weights / progression scheme
Weights will start @ 80% of my current 5RM (i.e. about 2/3 of 1RM). Progress by 5% each workout till the starting 5RM is reached. Progress by 2.5% there on.

Re-setting weights / deloads
Reset when I cant get more than 4 reps in the 5th set. The re-set weights will be 85-90% of the weight at which I stall. Deloading will be done over 2 workouts when I start stalling in most of the lifts. Deload weights will NOT be less, but # of reps will be reduced to 2, instead of 5. Plus the 5th rep-out set will be skipped.

Frequency
Train 3 x week.
week 1: A / rest / B / rest / A / rest / rest
week 2: B / rest / A / rest / B / rest / rest
repeat

Diet
Recomp diet, the simplest possible. Eat at maintenance, without any fancy macro cycling etc, although may resort to that at a later stage if needed.

Still vacationing. So, the workouts might not be regular. Nor am I likely to be a regular poster until I get back to Ames, but anyway, I will still try to be regular enough.

Last edited by kitarpyar; 12-04-2009 at 04:24 AM.
kitarpyar is online now   Reply With Quote
Sponsored Links
 

Bookmarks

Tags
2010, change, fullbody, log, year


Similar Threads
Thread Thread Starter Forum Replies Last Post
Full Body 5/3/1 Off Road Muscle Building and Bodybuilding 2 07-11-2011 06:17 PM
FMS Full Body Log ForwardMotionStruggle Training Logs 33 04-16-2011 04:13 AM
did my first full body today. . . lurker Muscle Building and Bodybuilding 12 02-05-2011 06:08 PM
so I tried full body workouts dildobaggins Muscle Building and Bodybuilding 34 11-28-2010 12:26 PM
10 Ways to Change Your Life in 2010 BendtheBar General Board 5 12-17-2009 01:36 PM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 06:39 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.