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Old 05-31-2011, 12:40 PM   #1
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Hey Guys!

I have been introduced to full body workout a couple of days ago and after reading a compilation of articles from John Christy it has really amazed me.

I am trying to come up with a routine and got a suggestion which I really liked and I would appreciate your thoughts on it.

First of all a little of me..

I am Brazilian, 25 years old and have some bad experience with bodybuilding. I started to change my body when I was 18 and had not any knowledge about the bodybuilding and all stuff which must come together. I was introduced to drugs very early and did not think about health at all.. All I wanted was some extra pounds to fill the bones.! I got around 20 pounds and lost 25 in the process and I am exactly with the same old ugly shape.

Times go on and I would like something better for my body. Drug free, natural growth without getting crazy to see results. I don’t want to be the hulk in two months anymore.!

Last time I got a dumbbell at my hand was about a year ago and have not been doing anything besides smoking some herb and enjoy the evenings after work in the couch!

I really liked the idea of cycling the training and I am trying to make a good routine, push myself and put 20 pounds in a year or so.

So please… Have a look:

In the first ~8 weeks I will be working at the alarm reaction faze with the following routine (which was suggested by a colleague):

A
Crunch - 1x12
Squat - 2x8
Stiff - 1x12
Bench Press - 2x8
Dumbbell rowing - 2x8
Standing calf raise- 1x8
Shrung 1x8

B
Sidebend - 1x12
Deadlift - 2x8
Military Press - 2x8
Barbell curls - 2x8
Close grip bench press - 2x8

I am not sure about the sets and reps.. What should I do here? What is the best in my case? Is the routine good enough? What would you suggest?

Doing the linear progression of weights, like increasing 4 pounds to squat, 1 pound at the bench press and so on. Again, is it right or did I miss something?

Also, I will be working two days a week to improve my cardio system and be ready and prepared to Resistance Phase in 2 months or so. In this time I will be able to eat 6x per day again and work as hard as I can to put some real weight at faze 2.

Thanks for the informative material and I really appreciate the help!

Wasp
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Old 05-31-2011, 01:40 PM   #2
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Originally Posted by wasp View Post


In the first ~8 weeks I will be working at the alarm reaction faze with the following routine (which was suggested by a colleague):

A
Crunch - 1x12
Squat - 2x8
Stiff - 1x12
Bench Press - 2x8
Dumbbell rowing - 2x8
Standing calf raise- 1x8
Shrung 1x8

B
Sidebend - 1x12
Deadlift - 2x8
Military Press - 2x8
Barbell curls - 2x8
Close grip bench press - 2x8

I am not sure about the sets and reps.. What should I do here? What is the best in my case? Is the routine good enough? What would you suggest?
Welcome to the forum Wasp. Everything looks good. I would probable drop the shrugs for a couple of months. Give yourself some time to get used to the Christy-style program before changing too much.

I think it's a good idea to start with 2 working sets for the big exercises. Use the 2x8 for a while, and after a couple months you could add in a third set.

Quote:
Originally Posted by wasp View Post
Doing the linear progression of weights, like increasing 4 pounds to squat, 1 pound at the bench press and so on. Again, is it right or did I miss something?
This post lists his progression recommendations:

http://muscleandbrawn.com/forums/ful....html#post7638

Quote:
Exercise Rate of Progression

Squat 2 ½ lbs per week

Deadlift (bent-knee) 2 ½ lbs per week

Power Clean 2 ½ lbs per week

Stiff-leg deadlift 1 to 2 ½ lb per week

Bench press (all forms), Dips 1 to 2 lb per week

Row, Pulldown, Chin 1 to 2 lb per week

Shoulder press ½ to 1 lb per week

Barbell curl ½ to 1 lb per week

Pushdown ½ to 1 lb per week

Close grip bench press ½ to 1 lb per week

Grip, Forearm work ½ to 1 lb per week

Crunch, Sit-up, Leg raises ½ to 1 lb per week

Rotator cuff work ¼ lb every four weeks

Neck flexion and extension (neck strap) ½ lb per week

Standing calf work (barbell, machine) 1 to 2 lbs per week

Single leg calf work (dumbell held in one hand) ½ to 1 lb per week

Back extension (45 degree, horizontal) ½ to 1 lb per week

Sidebend 1 lb per week
Starting back up I would probably be a bit more aggressive...say 5-10 pounds on squats and deadlifts, and 5 pounds on presses...at least for 2-4 months until you feel like some of your past strength has returned.

Quote:
Originally Posted by wasp View Post
Also, I will be working two days a week to improve my cardio system and be ready and prepared to Resistance Phase in 2 months or so. In this time I will be able to eat 6x per day again and work as hard as I can to put some real weight at faze 2.

Thanks for the informative material and I really appreciate the help!

Wasp
Best of luck and hope to see you smash your goals!
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Old 06-27-2011, 12:42 PM   #3
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thank you BendtheBar!

I will start my training today and will update my progress with some pictures and details.

thanks for your help again

Wasp
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Old 06-27-2011, 02:14 PM   #4
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Best of luck Wasp!
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Old 06-27-2011, 03:21 PM   #5
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Best of luck Wasp!
^this, looking forward to te log.

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