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Old 06-04-2011, 04:21 AM   #1
Reinaldo.Gomes
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Default John Christy's adept

First of all, english is not my native langue, so, if anything I say sounds weird, let me know please


I started training 18 months ago, on split routine of course. Several exercises per body part, several sets per exercise.
First, I started training less days per week (from 6 to 3-4), then I reduced the number of sets, exercises... I changed from, say, 3 exercises for biceps with 3-4 sets each, to 2 exercises with 2 sets each. And I didn't do it for the sake of laziness or something like that: somehow in my body was telling me that it was too much. Actually it felt like yelling sometimes.

I firstly ran into this forum at random, months ago, flying from one link to another, when I stopped by the John Christy Appreciation Thread. Although I used to do split routines that time, I read it and the way he talks about "your eating is lousy" really opened my eyes for that, to the fact that I didn't want to admit that I didn't need another super-supplement, just needed to start eating big instead. I still have a way to go on the road of eating big, but I'm giving my best now, thanks to him.

After reading, I did some changes on my nutrition, rearranged my split routine, and that's it. But the seed started to grow...

Well, then. I looked forward to the Christy's thread again a couple of months later, and started reading it again. As I now agreed with 95% of his ideas, I decided to give it a try on the fullbody routine, and here I am.
My usual measure units are not lbs, inches and feet, and I hope it's not a problem. I'll change it if I must.

Starting measures - Dec/01/2009

Height: 1,85m
Weight: 57kg
Arm (relaxed): 24cm
Thighs: 47cm

Before starting fullbody - Apr/14/2011

Weight: 70,5kg
Arms (relaxed): 32,2cm
Thighs: 57,5cm

I'll be posting new measures on jun/14. So far I seem to be putting up 4 pounds (mostly muscle, I hope ) of bodyweight.

Previous records, while on split routine:

Squat:
10x 46kg
5x 47kg

Deadlift:
8x 70kg
7x 70kg

Bench Press:
9x 58kg
5x 60kg

Front pulldown (wide grip):
12x 62kg
6x 65kg

Seated Behind Press:
11x 22kg
8x 23kg

Barbell Curls:
10x 24kg
6x 25kg

Dips:
BWx 10reps
BWx 6reps



Now, to the fullbody workout:

A

Crunch 1x8

Squat 2x8

Stiff 1x8

Bench Press 2x8

Pull Down(supinated grip) 2x8

Calf Raise 1x8

Shrug 1x8


B

Sidebend 1x8

Deadlift 2x8

Standing Press 2x8

Barbell Curl 2x8

Close Grip Bench Press 2x8

Reverse Wrist Curl 1x8


Started fullbody routine apr/14. Tried to start out light, but I think I rushed a bit on the weight progression rate, so this cycle of training should end shortly, and on the next one I'll be doing things right.
Due to the lack of smaller plates, my progression rate might not be as consistant as it could.

I usually do some really light reps (50% weight or under) for warm up, so I won't be posting these.
Also, I do a "supra warm up set", as in John Christy's Appreciation Thread. These will be posted: W = supra warm up.

My goals are quite simple: to get as big and strong as possible, always trying to improve my proper form on every exercise.

Since I started weeks ago, I'll post all the days at once, and then update it weekly after each workout.

Last edited by Reinaldo.Gomes; 06-04-2011 at 04:56 AM.
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Old 06-04-2011, 04:22 AM   #2
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04/14/11

Crunch
12xBW

Squat
W, 54kg
2x8, 44kg

Stiff
1x12, 21kg

Bench Press
W, 63kg
2x8, 53kg

Pull Down
W, 67kg
2x8, 62,5kg

Calf Raise
W, 95kg
1x8, 85kg

Shrug
1x8, 60kg



04/18/11

Sidebend
1x12, 26kg

Sumo Deadlift (I tried sumo for a few workouts, but went back to the conventional one)
2x8, 40kg

Standing Press
W, 24kg
2x8, 21kg

Barbell Curl
W, 30kg
2x8, 22kg

Close Grip Bench Press
2x8, 31kg

Reverse Wrist Curl
1x8, 12kg



04/25/11

Crunch
12xBW +1kg

Squat
W, 55kg
2x8, 46kg

Stiff
1x12, 22kg

Bench Press
W, 63kg
2x8, 54kg

Pull Down
W, 68kg
2x8, 63kg

Calf Raise
W, 115kg
1x8, 90kg

Shrug
1x8, 62kg



04/29/11

Sidebend
1x12, 27kg

Sumo Deadlift
2x8, 42kg

Standing Press
W, 26kg
2x8, 22kg

Barbell Curl
W, 31kg
2x8, 23kg

Close Grip Bench Press
2x8, 32kg

Reverse Wrist Curl
1x8, 12kg



05/02/11

Crunch
12xBW (back to bodyweight due to bad form)

Squat
W, 56kg
2x8, 47kg

Stiff
1x12, 23kg

Bench Press
W, 64kg
2x8, 55kg

Pull Down
W, 70kg
2x8, 63,5kg

Calf Raise
W, 117kg
1x8, 100kg

Shrug
1x8, 64kg



05/05/11

Sidebend
1x12, 28kg

Sumo Deadlift
2x8, 43kg

Standing Press
W, 28kg
2x8, 23kg

Barbell Curl
W, 32kg
2x8, 24kg

Close Grip Bench Press
2x8, 34kg

Reverse Wrist Curl
1x6, 12kg



05/09/11

Crunch
12xBW +1kg

Squat
W, 58kg
2x8, 48kg

Stiff
1x12, 24kg

Bench Press
W, 65kg
2x8, 56kg

Pull Down
W, 70,5kg
2x8, 64kg

Calf Raise
W, 119kg
1x8, 104kg

Shrug
1x8, 65kg



05/12/11

Sidebend
1x8, 30kg

Deadlift (back to conventional deadlift)
2x8, 50kg

Standing Press
W, 30kg
2x8, 24kg

Barbell Curl
W, 33kg
2x8, 24kg

Close Grip Bench Press
2x8, 36kg

Reverse Wrist Curl
1x8, 16kg



05/16/11

Crunch
12xBW +1kg

Squat
W, 59kg
2x8, 49kg

Stiff
1x12, 25kg

Bench Press
W, 65kg
2x8, 56kg

Pull Down
W, 71kg
2x8, 65kg

Calf Raise
W, 119kg
1x8, 105kg

Shrug
1x8, 66kg



didn't record the date ):

Sidebend
1x8, 30,5kg

Deadlift
2x8, 54kg

Standing Press
W, 31kg
2x8, 25kg

Barbell Curl
W, 33kg
2x8, 24kg

Close Grip Bench Press
2x8, 38kg

Reverse Wrist Curl
1x8, 16kg



05/23/11

Crunch
12xBW +2kg

Squat
W, 60kg
2x8, 50kg

Stiff
1x12, 26kg

Bench Press
W, 65kg
2x8, 56kg

Pull Down
W, 72kg
2x8, 65,5kg

Calf Raise
W, 121kg
1x8, 106kg

Shrug
1x8, 67kg



no date

Sidebend
1x8, 31kg

Deadlift
2x8, 58kg

Standing Press
W, 30kg (dropped weight due to bad form)
2x8, 24kg

Barbell Curl
W, 33kg
2x8, 24kg

Close Grip Bench Press
2x8, 39kg

Reverse Wrist Curl
1x8, 16kg



05/31/11

Crunch
8xBW +2kg

Squat
W, 61kg
2x8, 51kg

Stiff
1x12, 27kg

Bench Press
W, 65kg
2x8, 56kg

Pull Down
W, 73kg
2x8, 66kg

Calf Raise
W, 122kg
1x8, 106,5kg

Shrug
1x8, 68kg



06/03/11

Sidebend
1x8, 31,5kg

Deadlift
2x8, 60kg

Standing Press
W, 31kg
2x8, 24kg

Barbell Curl
W, 34kg
2x8, 25kg

Close Grip Bench Press
2x8, 40kg

Reverse Wrist Curl
1x8, 16kg

Last edited by Reinaldo.Gomes; 06-04-2011 at 05:00 AM.
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Old 06-04-2011, 04:34 AM   #3
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Looks like a good adaptation to the routine.

One thing though (I dont want to give unsolicited advice, but) am I right in thinking you do a 1 rep max as a 'warm up'... I dont think thats a good idea at all mate, just do a regular set at 50% of your working weight. Doing a 1 RM on cold muscles is, IMHO, asking for an injury.

If I have read it wrong then I apologise

Carl.
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Old 06-04-2011, 04:41 AM   #4
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No, it's ok.

Quote:
Originally Posted by Carl1174 View Post
Doing a 1 RM on cold muscles is, IMHO, asking for an injury.
I'm not sure what you mean by cold muscle, cos I always do a light warm up before the 1RM (which, by the way, is actually my way onto the 1RM, since I've been adding weight to it every workout )

edit:
By the way, this 1RM thing came up from the John Christy's Supra Warm Up Set

edit2:
I edited my first post, changing "1RM" for "supra warm up", for the above reason. Thanks Carl

Last edited by Reinaldo.Gomes; 06-04-2011 at 04:57 AM.
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Old 06-04-2011, 05:25 AM   #5
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Phew... i thought the 1rm WAS your warm up

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Old 06-04-2011, 06:05 AM   #6
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Quote:
Originally Posted by Carl1174 View Post
Phew... i thought the 1rm WAS your warm up
That would be hardcore!

The 1RM (or close to it) followed by a rep set works pretty well. I've done variations of that in the past, although I never went up to a true 1RM using this method, it was more to prime me for a heavy rep set.

Good luck Reinaldo.
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Old 06-04-2011, 06:19 AM   #7
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Welcome Reinaldo!
Look forward to seeing your posts.
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Old 06-04-2011, 10:22 AM   #8
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Great log! Can't wait to watch your progress week in and week out.
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Old 06-04-2011, 05:01 PM   #9
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I've just had this idea of marking my progress by color: green when I've added weight compared to the previous workout, red when I had to drop weight, black when weight is the same.
But it seems the time for editing my second post has expired? Anyone could help?

Seems like I can't send a pm to a moderator beucase I just joined the forum

Last edited by Reinaldo.Gomes; 06-04-2011 at 08:56 PM.
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Old 06-07-2011, 12:59 PM   #10
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Quote:
Originally Posted by Reinaldo.Gomes View Post
I've just had this idea of marking my progress by color: green when I've added weight compared to the previous workout, red when I had to drop weight, black when weight is the same.
But it seems the time for editing my second post has expired? Anyone could help?

Seems like I can't send a pm to a moderator beucase I just joined the forum
PM me for any changes needed. We limit edit time so spammers can't go back and edit in links 3 weeks later.
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