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Old 09-03-2014, 08:55 PM   #1
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Default Where's the beef? Dan's full body log.

So I decided to go to a full body routine. The 531 was good and I made gains when I was able to be in gym 3-4 times a week. However I have come to the realization that due to my current commitments between work and family 2 maybe 3 times a week is v all I'm going to get. So here goes.

Squat
5x145
5x195
5x225
5x225
5x225

Bench
5x105
5x155
5x185
5x185
3x185

Bb rows
5x 45
5x75
5x95
5x95
8x95

Upright rows
5x45
5x65
5x85
5x85
9x85

Skull crushers
10x45
10x45
10x45

DB curls
10x35s
10x35s
8x35s

Leg curls
10x100
10x100
10x100

3 sets of 5 ab wheel rolls
Never used this before. Ouch.

Think I'm going to target 8 and 12 reps on last set to increase weight.
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Old 09-03-2014, 10:43 PM   #2
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Haha ab wheels are a bitch. Lots if work done here. Great job.
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Gym PRs:
Squat 341
Bench 315
Deadlift 405
Total = 1061

Meet PRs:
TBD

Training Log:
http://muscleandbrawn.com/forums/showthread.php?t=17327
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Old 09-04-2014, 05:43 PM   #3
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Thanks Al.
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Old 09-04-2014, 09:21 PM   #4
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Thanks Al. Trying for more volume.

Deadlift
5x135
5x225
5x315

Romanian deadlifts
10x95
12x95 (increase weight)

Standing press
10x45
10x95
10x95
8x95

Inverted rows
3 sets of 10

Dips
8
8
6
At this point I was completely gassed. Skipped shrugs

Seated calf raise
3 sets of 15 at 90 (add weight)

1 15 second Plank -supposed to be 3 x60 sec but I was dead and had to pick up girls as the child care center was closing. Gonna have to allot a little more than 1 hr from now on. Sore a hell. Was still sore from last workout. May have to buy some bcaas
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Old 09-05-2014, 02:41 PM   #5
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Quote:
Originally Posted by peachstreetboy View Post
At this point I was completely gassed. Sore a hell.
Welcome to the full-body workout! Don't worry, you'll adapt to the stuff you're doing. I was having a tough time getting my workouts in in under an hour as well but after a lot of blood, sweat and tears I can make it happen most days. I'd be curious to know if the BCAAs work for you as far as recovery goes.
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Old 09-05-2014, 04:40 PM   #6
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Thanks Bobby. I started out on 5x5 linear full body so I'm sure I'll get back into it again petty quick. I have used bcaas in the past post workout and the next morning. Seemed to help. Could have been placebo effect but even so they can't hurt. What kind of program do you run? What do you use for a progression guideline?
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Old 09-06-2014, 02:45 AM   #7
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Quote:
Originally Posted by peachstreetboy View Post
What kind of program do you run? What do you use for a progression guideline?
I'm running a fullbody program as well. I like it better compared to splits. When I started out and up until maybe 3 months ago I was running a linear progression model but I have since switched to rep goal for progression. You can check out my log which is linked on my signature below if you're curious. Although it's a fullbody program, I do different exercises every day to keep things interesting.
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Old 09-07-2014, 09:51 AM   #8
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Hotel dumb bell workout

DB bench, 3 sets of 10 with 50s
DB row, 3 sets of 10 with 45s
DB over head press, 3 sets of 10 with 40s
Triceps extensions, 3 sets of 10 with 30
DB curls, 3 sets of 10 with 30s
Lunges 3 sets of 10 with 49ers
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Old 09-08-2014, 08:59 PM   #9
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Squat
5x140
5x180
5x240
20x135 that was rough. It will test if you have a set. Probably should have gone lighter, came close to puking and screwed the rest of my work out.

Incline DB bench
3sets of 10 at 45 (11 last set)

DB row
3 sets of 10 @ 45 (12 last set)

Seated Arnold press
3 sets of 10 @25 (10 last set)

Cable trip extensions
3 sets of 10 @ 60 (16 last set)

Bb curls
3 sets of 10 @ 55 (8 last set).
Did start to puke at this point. Leg curls and an wheels aborted. I was pushing hard trying to hit my one hour window. Probably need to back off that a little. Balls.
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Old 09-08-2014, 11:03 PM   #10
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Damn! Not surprised you barfed with that 20 set in there.
__________________
Gym PRs:
Squat 341
Bench 315
Deadlift 405
Total = 1061

Meet PRs:
TBD

Training Log:
http://muscleandbrawn.com/forums/showthread.php?t=17327
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