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Mombow111 03-07-2010 11:10 PM

Full Body Scheme
 
Sorry if this comes off as expurgated, I just tried to put down all my thoughts at once:

Warm Up: 10 minutes of Cardio + Hyper Extensions + Clean and Press
“Cool Down”: Weighted Sit-ups -> Hyper Extensions -> Light Pullovers -> Stretch

*Workout every 2-3 days , stretch each major body part after working it and at the end A/B/C Split
*Truncated/light cardio day after (ie. 10-20 minutes of running, stretching, abs routines), followed by a slightly more intense (but still short (15-25 minutes) cardio the day after that. Complete off days taken if necessary but sparingly.
*Categories #3-6 are rest-pause doggcrapp training style (with 30 second statics at the end), for #7 I'll do myoreps for safety.
*Weights or Volumes must increase (or stay the same no longer than 1 consecutive exercise) for each workout (excluding sit-ups and light pullovers)

1. Full Body – Increase volume or weight every day
a. Clean and Press 4x3
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
b. Clean and Press 4x3
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
c. Clean and Press 4x3
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____

2. Legs/Lower Body –> Follow with light pullovers –> Follow with Hise Shrugs –> Follow with Light Pullovers – Hamstrings + Quadracepts 60 seconds
a. Breathing Squats 1x20
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
b. Dead-lift 5x3
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
c. Front Squat 5x5
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____

3. Chest –> Follow with heavy pullovers – Reverse flies w/full air chest 10->50secs
a. Bench Press 11-15
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
b. Weighted Dips 11-15
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
c. Bench Press 11-15
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
4. Shoulders/Triceps – Bar stretch + Tricep overhead strech 60 seconds

a. Military Press 11-20
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
b. Close Grip Incline Bench Press 11-15
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
c. Military Press 11-20
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____

5. Back – Weighted Hang 2-3 minutes
a. 1 Handed Rows (Hook grip) 11-15
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
b. Weighted Pull-ups 11-15
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
c. Bent over row/Upright Row 11-15
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____

6. Biceps/Grip – Sissy Squat on bar hanging from rack – 60 seconds opt
a. Standing DB Curl into Arnold Press 11-20
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
b. Barbell Static Grip 2 x 1 min
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
c. Reverse Curls 11-20
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____

7. Legs Auxiliary
a. Calf Raises 12-20 (5 seconds to lower 15 seconds in stretch)
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
b. Lunges 40
___ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
c. Good-mornings 40
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____

Sit-ups: ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____

Hise Shrugs: ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____

Pullovers: ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____
____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____ ____

Supplements = Occasional protein powder before sleep/after workout, GNC sports performance multi-vitamin

Food = Just crap loads :)

Thoughts
*Each workout will take 45 minutes, schedule is flexible but I must get to the gym once every 3 days even if I have to take it light and omit certain muscle groups.
*Maybe a joint supplement would be good (I don't have bad joints, I'm just thinking prudently here).
*I took a long break (Call it "Strategic Deconditioning" mwhahaha) over december-january). I've been working out since late january so instead of breaking off for a twelve week cycle, I will do a light, bodyweight deloading period early April for a week while I'm on vacation.
*My gym at home sucks, so I will need to get a good membership when it's summer break or change the orientation of my routine.
*I will not be using intensive supplementstion this cycle, I've just switched over from vegetarianism so I should be set nutritionally speaking wise anyway.

Mombow111 03-07-2010 11:37 PM

About me: 19 y/o college male, ~6' ~210-215 lbs. I started working out roughly a little more than a year ago (I had been working on and off but mostly large reps on machines- I weighed 165lbs), my home gym is planet fitness which is where I started (no allegiance please). I made some beginner gains there, and then followed it up at college where I had access to better resources. Following summer (OH, I should mention my PF's dumbbells only go to 60 lbs, and no barbells just smith machines), my body responded good to a period of lighter work and when I got back to school my weights increased dramatically.

This is my first time following something truly regimented, I have the values from my first workout but not on me so I can put them up as of yet, and over the course of a few cycles (perhaps with some protein sparing fasts shoved in their), hopefully by the end of next years spring session of school, I hope to be about 240-250 pounds (wrists are approximately 8.25 inches) of a body composition similar to what I have now (abs poking through with definition on other parts but I certainly not what I'd consider cut).

When I've reached my goals, I'll probably go on a radical cut of some sort and follow it perhaps start using, (I still have to think about it, plus it's not gonna be something that like, my parents will voluntarily fund). In addition, I hope to add a good amount to my deadlift, bench and squat, I'll shoot for a total along the lines of 1.3k at the end (If I don't make it I'll amend my approach with a bit of pure powerlifting after I reach my weight goal).

What I want is to be strong in a functional sort of way, and I want to do it without spending exorbitant amount of time in the gym.

Well that's about it, I'll log the majority of my workouts but the plan is to remain pretty much static so I'll just be talking about primarily the recovery process from it, my satisfication (of dissatisfication) with my lifts and just stupid **** that I see in the gym.

Hopefully this log motivates me to stay on a steady plan- peace out fellas.

jhuse2 03-08-2010 01:02 PM

Nice intro. Let's get this Log Rollin'.

BendtheBar 03-08-2010 01:11 PM

Quote:

Originally Posted by jhuse2 (Post 35308)
Nice intro. Let's get this Log Rollin'.

^ I agree. Looking forward to see you making some great progress.

rippednmichigan 03-08-2010 04:45 PM

Welcome and I'm looking forward to your log and progress bro.

Shaolinkiwi 03-08-2010 04:59 PM

Nice - I'm fan of the full body approach myself. Plan on posting any pics? They are a great source of motivation and drive you to improvement.

Mombow111 03-09-2010 12:47 PM

@Shaolinwiki - After returning from a year of split to a full body I feel I can almost without a morsel of doubt say that I love the intensity of the workout and while I feel all around sore the next day, I like that no one of my muscle groups in particular got tenderized with a mallet (though It did feel like I was hit with by an 18 wheeler). I'll try to get picks up soon, but I'm completely horrendous with technology (despite my age) so we'll see how that goes.

Anyway here's what I got with my first w/o:
Clean and press 4x3 - 165lb w/ big grip bar
Breathing Squat - 225lb (I just recently switched over to full squats... apparantly)
Chest Press - 90lb db
Military press - 65lb db
1 Handed Row - 120lb db
Standing curl into Arnold Press 40lb dbs
Calf Raises - 450lb on hack squat machine
Situps - 70lb db
Hise Shrugs 225lb
Pullovers 95lb db

All and all pretty good day, I forgot to do 6 second negative but as long as I feel dead anyway I might just ommit that part (after giving it a fair trial). I bruised my right quadrecept on hyperextensions and I felt that the "extreme stretching" did more harm than good for me, at first. My back for was ****ed for like an hour or 2 immediately after the workout but that miraciously disapeared and my quadrecept hardly feels bad now too. Of I did the calf raises on the god damned hacksquat machine at the end of the workout and ultimately I think I got moreof a trap workout do to the fact that I couldn't figure out for the life of me how to get the god damned thing to rack.

bwys61 03-09-2010 02:03 PM

Looks good. Nice start

Quote:

Originally Posted by Mombow111 (Post 35761)
@Shaolinwiki - After returning from a year of split to a full body I feel I can almost without a morsel of doubt say that I love the intensity of the workout and while I feel all around sore the next day, I like that no one of my muscle groups in particular got tenderized with a mallet (though It did feel like I was hit with by an 18 wheeler). I'll try to get picks up soon, but I'm completely horrendous with technology (despite my age) so we'll see how that goes.

Anyway here's what I got with my first w/o:
Clean and press 4x3 - 165lb w/ big grip bar
Breathing Squat - 225lb (I just recently switched over to full squats... apparantly)
Chest Press - 90lb db
Military press - 65lb db
1 Handed Row - 120lb db
Standing curl into Arnold Press 40lb dbs
Calf Raises - 450lb on hack squat machine
Situps - 70lb db
Hise Shrugs 225lb
Pullovers 95lb db

All and all pretty good day, I forgot to do 6 second negative but as long as I feel dead anyway I might just ommit that part (after giving it a fair trial). I bruised my right quadrecept on hyperextensions and I felt that the "extreme stretching" did more harm than good for me, at first. My back for was ****ed for like an hour or 2 immediately after the workout but that miraciously disapeared and my quadrecept hardly feels bad now too. Of I did the calf raises on the god damned hacksquat machine at the end of the workout and ultimately I think I got moreof a trap workout do to the fact that I couldn't figure out for the life of me how to get the god damned thing to rack.


jhuse2 03-09-2010 03:18 PM

Good job Mombow. I like arnold presses. I have never used them combined with a curl. I will have to try it.

Mombow111 03-09-2010 06:44 PM

Hit the gym today, I've been eating like there's a hole in my second stomach or some **** + I slept like a baby last night. Results prior are from 2 days ago- lift totals were as followed:

Clean and Press I did 2 sets of 6 with 165 lbs, same weight as last time, twice the volume.

Deadlift 405lbs 3x2x1- I kinda skimped on the warm up (actually there was none): but I figure with clean and presses and hyper extensions at the start, I really should need a tedious warmup for anything besides, say, legs.

Dips - Body weight x10 or so reps +3 +3: I focused on the negatgive here and really noticed an increase in intensity- I forget my exact total of reps but I'm increasing the weight next B day, probably 10 pounds on the belt.

Reverse Grip Bench Press: 135 lbs x10 or so reps + 5 +3: 1st time doing them and didn't want to hurt my wrists, did negatives here as well.

Wide grip Pullups 6 + 3 + 3- Might switch this to chinups on account of diffuculty of these for me, expecially with the negative.

Barbell Static Grip 3x 30 seconds, wide grip bar w/ 115 lbs - ouch (couldn't unclamp clips afterwards)

Lunges: Right quadriceps was noticeably out of whack from previous mentioned bruise so I skipped these

Hise Shrugs: 275 lbs: nothing I haven't done before but I'm focusing on prolonging the shrug component of the exercise to increase the intensity while still using a lower weight and working my way up.

Pull overs: 95 pounds set of 8 as opposed to last workouts 6.

Situps: I made it to 2 sets of 10 w/ 70 pounds.

All in all, I think I prefer negatives on the DC training (but I guess I'll really find out tommorow now won't I), I think I can work my way back up to my old weight but not feel like I'm 2 seconds away from hemorrhaging when I get there, and be able to perform it in a controlled fashion by the end of the semester.

I could have done more on the deadlift, but I haven't done them heavy in a few months and my grip was by large and by far my weakest link. I'm gonna try to hit up dicks and see if they have chalk, but I know they'll probably try peddling some gloves onto me. I did however use a straight bar as opposed to a diamond bar which is what I had used last time I did this weight, so my grip has improved I think, and I will continue on with grip exercises throughout this routine.

If I have 10 workout sessions for workout plan B, and add 10 lbs each time to the bar I'll be able to breach 500 by the end of the semester, which would satisfy me very greatly :).


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