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Old 06-04-2011, 07:03 PM   #1
Szelago
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Default Szelago's Full Body Thoughts

I would call my 8 weeks on the GVT program a success. It cetainly helped my conditioning, while allowing my joints to heal and I even progressed on my poundages.

I would love to continue the program, but need to spend less time in the gym for a bit, while I get some projects done in my house/yard/barn. Also, some of these projects require some heavy physical labor, so I have to throw that into the mix as well.

Since my elbows and shoulder have not yet healed to the point that I can do the HIT work that is near and dear to my heart, I have chosen to attemp a hybrid of GVT and Full Body programs. This should allow me to get in the same kind of volume per week that the GVT program allowed me, while spending only 2 to 3 days per week in the gym (we'll see if I can stand it).

The program:
(it's a work in progress but this is what's currently on the drawing board)
-Full Body session every 3rd or 4th day as recovery allows
(diabetes is a factor here as well as physical work outside the gym)
-5 progressive sets of 10 per exercise (30-40 sets per w/o)
-I expect to be able to bump the poundages up from my 10x10 program
-Rest/Pause employed on the last set of each exercise (goal is to progress to
using straight sets with the original R/P poundage)
-More 'off' days equals more low-carb days as I continue with carb cycling

Here is today's w/o as an example:

6/4 Full Body

mood music:
ZZ Top - Legs

Squats:
135 x 10
185 x 10
225 x 10
275 x 10
305 x 10 (r/p)

HS Decline Unit:
2plates x 10
2plates+50 x 10
4plates x 10
4plates+50 x 10
6plates x 10 (r/p)

DY Rows on Cybex 360 Unit:
100 x 10
160 x 10
200 x 10
240 x 10
350 x 10 (machine maxed - will switch to barbell next time)

HS Shoulder Press:
2plates x 5 set of 10
(went lite, right shoulder/elbow still hibbity-jibbity)

Barbell Shrugs Behind Back:
225 x 10
315 x 10
405 x 10
500 x 10, 10
(was definitely still feeling the massive HS Shrugs from Wednesday)
(also starting to poop out at this point)

1 Arm Cable Curls:
30 x 5 sets of 10

1 Arm Tricep Pressdowns:
50 x 5 sets of 10

Suggestions and input welcome and appreciated.
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Old 06-04-2011, 08:03 PM   #2
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Overall I think the program looks very well thought out. The ramping sets are a great idea. I have often thought about a minimalistic fullbody with 3-4 sets of ramping 10's, excluding the warmups.

It gets my thumbs up.
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Old 06-05-2011, 01:07 AM   #3
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Wow. That's a tight workout plan, and you're strong as hell to boot, what's not to like?

Seriously? 500 lb behind the back shrugs? Seriously? Goodness!

I like how you know your limitations, but find a way around them.

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Old 06-05-2011, 02:32 AM   #4
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looks beastly buddy

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Old 06-05-2011, 06:41 AM   #5
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If i've been short of time and/or energy personally what's worked well for me is a top set of anywhere from 5-10 reps followed shortly by a rep set of anywhere from 10-20 reps. It's a great way to get the higher reps in, and they feel a whole lot easier after the first set. The 5's help the back off set and vice versa, it's a nice little set/rep scheme.

Not suggesting you do that now, but it's a good way to go every once in a while.
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Old 06-05-2011, 10:45 AM   #6
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Quote:
Originally Posted by BendtheBar View Post
Overall I think the program looks very well thought out. The ramping sets are a great idea. I have often thought about a minimalistic fullbody with 3-4 sets of ramping 10's, excluding the warmups.
It gets my thumbs up.
Thanks Steve. Let's see what this baby can do!

Quote:
Originally Posted by MikeM View Post
Wow. That's a tight workout plan, and you're strong as hell to boot, what's not to like?
Seriously? 500 lb behind the back shrugs? Seriously? Goodness!
I like how you know your limitations, but find a way around them.
Thanks Mike.
Live and learn, then do what works, eh

Quote:
Originally Posted by Carl1174 View Post
looks beastly buddy
Carl.
Thanks Carl.
It really kicked my butt yesterday.

Quote:
Originally Posted by Fazc View Post
If i've been short of time and/or energy personally what's worked well for me is a top set of anywhere from 5-10 reps followed shortly by a rep set of anywhere from 10-20 reps. It's a great way to get the higher reps in, and they feel a whole lot easier after the first set. The 5's help the back off set and vice versa, it's a nice little set/rep scheme.
Not suggesting you do that now, but it's a good way to go every once in a while.
Thanks for the input Fazc.
I agree. I have done something similar in the past, with success.
But since I need to keep the poundages relatively low while my joints heal, I want to ensure that I make it up on volume. Plus I need the conditioning that it provides (trying to drop about 30 more lbs of fat)
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Old 06-06-2011, 10:08 AM   #7
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Good luck with the new program, Tom! Smash it!
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Old 06-10-2011, 10:49 AM   #8
Szelago
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Quote:
Originally Posted by *MC* View Post
Good luck with the new program, Tom! Smash it!
Thanks Nard.

I am liking the w/o's so far.
I am NOT liking all of the time out of the gym.
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Old 06-17-2011, 11:08 AM   #9
Szelago
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Join Date: Feb 2011
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Two weeks into F/B routine and so far - so good.
Workouts are TOUGH and require a mental approach similar to that of my GVT routine.
Although I disdain the longer breaks between w/o's, I have come to realize that they are very much needed. I fry my CNS every time and it takes 2-3 days to get it back.
I may throw some periodization into the mix because of this.
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Last edited by Szelago; 06-17-2011 at 11:34 AM.
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Old 06-17-2011, 11:17 AM   #10
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I think a HLM type of set-up on a fullbody routine is a good way to go to be honest, they beat you up pretty bad

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