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Old 06-13-2010, 01:38 PM   #1
Trevor Lane
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Default Trevor's Full Body/York Barbell Adventure

I have to face the fact that life is forcing me to be in the gym less. So, I am going to start a full body program 3 days a week (Tues, Thurs, Sat) using my adaptation of York Barbell and Dumbbell Training System - Muscle and Brawn - Bodybuilding and Powerlifting and gymless full body whenever I can't get to the gym on all 3 days. I'll basically adapt the rep scheme to sets of 5 for similar total reps, try to get abs in 6 days a week and maybe some cardio on my off days.
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Old 06-13-2010, 01:44 PM   #2
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Hit it hard! Really forward to seeing how this works out for you.
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Old 06-14-2010, 09:20 PM   #3
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Mon - 14 Jun 10 - Gymless full body

warmup with 20 pushups, 20 ankle grabbers, 20 situps

30 elevated pushups, 8 vbar pullups, 20 4 count ankle grabbers, 20 4 count calf raises, 20 situps, and 50 ab wheel

25 elevated pushups, 10 parallel grip pullups, 15 4 count ankle grabbers, 20 4 count calf raises, 20 oblique situps, and 50 ab wheel

20 elevated pushups, 10 close grip pullups, 15 4 count ankle grabbers, 15 4 count calf raises, 20 jack knives, and 50 ab wheel

Then I threw up a bit so I stopped!!!
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Old 06-14-2010, 09:42 PM   #4
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Then I threw up a bit so I stopped!!!
That's probably where I would stop
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Old 06-17-2010, 07:03 AM   #5
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Thurs - 17 Jun 10 - Leave no muscle untouched!!!

Superset of Squats+Pullovers: warmup@10*225+bar, 5*385+65, 5*405+75, 5*425+95

Superset Bench+Curl n' Press w/fat gripz: warmup@10*135+bar, 5*185+65, 3*185+65

Abs: warmup with 15 incl. situps (7th/highest), 15 side bends, 25 ab wheel
4 sets: 8 inlc. situps w/25 lbs (7th, 5th, 3rd, 1st), 20 side bends, 50 ab wheel

This wasn't by the book "York," but it was tough. I wanted to do 4*5 for at least the 1st superset but time was not on my side.

Last edited by Trevor Lane; 06-17-2010 at 07:06 AM.
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Old 06-17-2010, 09:20 AM   #6
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Great squats. Are you doing any warmups between 225 and 385, or just jumping right to the big boy weight?
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Old 06-17-2010, 10:08 AM   #7
Trevor Lane
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Originally Posted by BendtheBar View Post
Great squats. Are you doing any warmups between 225 and 385, or just jumping right to the big boy weight?
I just jumped in, but imediately regreted it actually. I think I may find a heavier warmup weight... maybe 315 or so.
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Old 06-17-2010, 10:14 AM   #8
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I just jumped in, but imediately regreted it actually. I think I may find a heavier warmup weight... maybe 315 or so.
Well with how strong your squats are right now I thought the jump might be easier for you. The one thing I dislike about squatting this heavy is the need to do so many warmup sets.
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Old 06-18-2010, 09:18 AM   #9
Trevor Lane
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I'm feelin kinda ****ty for taking today off, so I'm considering adding some "assistance work" or more accuratley supplemetal work on some Wednesdays and every Friday... I'm thinking of throwing down Chuck Sipes' (yes I'm obsess with Sipes) style 8-6-4-2 rep upper body chest/back/arms stuff on Fridays and some lower hammys/calfs on the Wednesdays that I can get into the gym. Basically the routine would shake down like this:

Tues: Full body York routine
Every other Wed: SLDL, leg curls, and calf presses
Thurs: Full body York routine
Fri: Bench, T-Bar, 21s, tricep stuff, and forearms
Sat: Full body York

I know portions of the York workouts on Thurs and Sat will "suffer" in terms of weight pushed/pulled, but my main goals are physique related and not necessarily strength related (obviously the 2 go hand in hand to a certain extent).

Thoughts???
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Old 06-18-2010, 10:32 AM   #10
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I see no problem with this, just do not go crazy with it and I do not think it will affect your weights very much at all.

I would think if you kept the volume low and kept the workouts short you will be fine. I say go for it and see what happens
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