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-   -   Fazc's Log (http://www.muscleandbrawn.com/forum/showthread.php?t=6410)

Fazc 06-01-2011 06:14 AM

Fazc's Log
 
You're joining me about 3-4 weeks into this. I've added a fair whack of volume to my previous Full Body routines, so we'll see how I adapt to it. Looking at around 18 sets p/w for most bodyparts, excluding cross over.

I weigh around 90kg and this was a 'medium' day.

Tuesday 31st May

Incline Press - 90kg x 10, 10, 10
s/set
CG. Chins - BW x 10, 10, 10

CG. Incline - 70kg x 10, 10, 10
s/set
CG. Chin Shrug - BW x 10, 10, 10

Arched GM - 60kg x 10, 10, 10
s/set
Sissy Squat - BW x 2, 8, 8

Seated Press - 60kg x 8, 3 ... 50kg x 5
s/set
Side Laterals - 5kg's x 10, 10, 10

No arm work, as the the pizza guy rung the door so I cut it short - Sets every 2 minutes.

Haven't done the GM's for a year or so, so just keeping it light. First time doing the Sissy Squats.

BendtheBar 06-01-2011 06:55 AM

Subbed.

Approach looks solid Fazc.

I have to say, my favorite part was the arrival of pizza.

Fazc 06-01-2011 11:18 AM

Mine too, had some left overs today.

I've spent a good portion of today looking through the Full Body section here. I've had my own experiences with FB routines but it's good to read up on what others are doing/have done. There's not much info outside of what Casey Butt recommends on the net, so discovering this forum was pretty cool.

For those who are reading i'll post up my week, so this makes more sense. Here is roughly what my week looks like:

Heavy
Bench - WG. Pullup
CGBP - Bent Row
Squat
Partial. DL
Pin Press - Side Laterals
Curlz - Extensions

Light
Pullovers
Flyes
Rows
Shrugs
S. Laterals
R. Laterals
Seated GMs
Leg Extensions
Reverse Curlz
Extensions

Medium
Incline Press - CG. Chins
CG. Incline - CG. Chin Shrug
Arched GM - Sissy Squat
Seated Press - Side Laterals
Curlz - Extensions

Reps and rest periods will vary, as I vary the weeks between heavy, light, medium as well.

I've responded well to the volume so far, especially using the supersets. More than likely at some point i'll consider throwing in another medium day, so it's more like H/L/M/M perhaps not in this run but we'll see.

BendtheBar 06-01-2011 12:10 PM

I like the look of the approach and exercise selection. I am still pretty experimental with fullbody myself, but am finally learning from my mistakes.

Fazc 06-03-2011 02:46 PM

As am I. There's so much I want to try and do yet in terms of building my work capacity.

Friday 3rd June

Pullovers - 30kg x 15, 15, 15

DB. Flyes - 15kg's x 15, 15, 15

DB. Rows - 15kg's x 15, 15, 15

DB. Shrugs - 15kg's x 15, 15, 15

Seated GMs - 20kg x 15, 15, 15

S. Laterals - 5kg's x 15, 15, 15

R. Laterals - 2.5kg's x 15, 15, 15

Leg Extensions - 25kg x 15, 15, 15

Reverse Curl - 20kg x 15, 15, 10

Banded Extensions - x 15, 15, 15

Sets every 1 minute - Light day.

Good session, i'm at the top end of the volume I would reasonably use today and although I was sweating profusely I breezed it. Work capacity is picking up nicely.

As I was saying to Steve in the shout-out box, I think eventually I would like to insert another medium day in behind the heavy day. Moving more towards a H/L/M/M schedule.

Bodyweight has held steady at around 90kg since the drop from 96kg, I think i'm ready for another drop down so we'll see.

big_swede 06-03-2011 02:54 PM

Workouts are looking good. Subbed!

Carl1174 06-04-2011 05:07 AM

NICE WORK MATE

Carl

Szelago 06-04-2011 06:30 AM

Interesting.
I'll be following along.

BendtheBar 06-04-2011 10:35 AM

Solid effort Facz. Keep charging hard!

Fazc 06-04-2011 03:09 PM

Thank you gentlemen!

Saturday 4th June

Bench Press - 120kg x 5, 5, 5
s/set
WG. Pullups - BW x 5, 5, 5

CGBP - 90kg x 5, 5, 5
s/set
Bent Row - 92.5kg x 5, 5, 5

Squat - Sets of 5 upto 160kg x 5

Arched GMs - 80kg x 5, 5, 5

Pin Press - 80kg x 5, 5, 5
s/set
Side Laterals - 5kg's x 10, 10, 10

Seated Curls - 40kg x 5, 5, 5
s/set
Pullover Press - 30kg x 5, 5, 5

Sets every 3rd minute. Bodyweight 90kg.

Excellent session. The squats are still pretty poor from not doing them for so long, but shouldn't take me long to push them back up.

I'm going to morph this 3 day per week schedule into a 4 day per week schedule. I've responded well to the current routine and i've plenty of experience doing 3 days a week, so i'll add in another Medium day to look something like this:

Heavy
Bench - WG. Pullup
CGBP - Bent Row
Squat
Partial. DL
Pin Press - Side Laterals
Curlz - Extensions

Light
Pullovers - Side Laterals
Flyes - R. Laterals
Rows - Seated GMs
Shrugs - Leg Extensions
Reverse Curlz - Extensions

Medium Heavy
Incline Press - CG. Chins
CG. Incline - CG. Chin Shrug
Arched GM - Sissy Squat
Seated Press - Side Laterals
Curlz - Extensions

Medium
1 Arm Press - High Bar Squat
Dips - Shrugs
Hammer Curl - Bench Dips

The new Medium day will be bare bones and light for a while, i'll eventually start pushing it up heavy. This process may take a few months though, i'll just have to make sure it doesn't impact progress on the heavy day.


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