Full Body Scheme

[Mombow111]

Shoulder was stiff so I didn't hit it-

I went easy on Clean and Press only doing a couple 225 cleans and foregoing the press. Also I added in some dynamic effort deadlifts.

Squats: I did manage to do a rep with 265 on the bar for a box squat (~12 inches) for a rep, cruddy form though. I fooled around with this for like 30 minutes, I did a couple with 355 on the bar but was worn out trying to get the motion down. I'm really disappointed that I didn't just do full squats from the beginning, well on the plus side at least it give me something powerful to introduce now.

Bench: 225x6/3/2 - First time using a barbell in about a year (not including smith machines). Next week I'll keep the weight and aim for 8 reps my first round.

Rows: 120x12/4/3 - Weight increase next week

No Situps today because I got side tracked

Calves I did with 470 lbs, I kept my traps tight and decided not to do shrugs afterwards.

Instead of DB curl to Arnold press I did Barbell Curll to press, I was trying to go light on my shoulders: I did 90 lbs Forgot my rep ranges because I forgot my sheet.

Wasn't feeling as amped today in the gym, but I managed increases in everything. I'm gonna be so irratated working my squat up again, but hell, what can I do about that. Shoulder feels better now, oh and I order some supplements...
25 lbs of protein
and 1 kilo of glutamine and creatine; Bought in bulk since I figured they were 'essentials' and I'd end up using them up eventually... actually should hold me over till the end of the semester >

I'm looking forward to deadlifts next session, I have a feeling I can shoot for a significant increase with my results from last session now that I have chalk.

[Mombow111]

Oh and upped my pullovers to 100 lbs, and my newest short term goal is to be able to do a pistol in about 2 weeks. **** haha, I can't wait to go on vacation- I just wish there was like a reset button on some of these courses I'm taking...

[Mombow111]

Uploading stats for 2 workouts cuz I've been busy lately >.>

Clean and Press: 165lb 6/3/2
Deadlift: 435 x2 (and some lighter stuff)
Weighted Dips 6/2/1
Reverse Grip BP: 155 x 12/3/3
Pullups: BW x8/2/1
Barbell Static Grip: 100lbs
Shrugs: 315lbs
Situps + Pullover + Lunges = n/a (short on time/ knee was hurting)

Clean and Press: 185 lbs (wide grip bar) 5/1/1
Front Squat: 245 lbs
Incline BP: 90 lb dbs x 12/1/X
Bentover row: 225 lba x 12/3/3/1
Reverse Curls: 80 lbs
Goodmornings: 125lbs
Shrugs: 355 x 20
Pullovers: 105 x 8/3/3
Situps:75 x 10 x 2



At about 220(+?) pounds and 6ft

Creatine and stuff got shipped to my house so I won't be using it till about 2-3 weeks from now - but I go home for vacation in 5 days so it's cool.

I'm starting to get the hang of squatting... I still don't break parralell most of the time (but it's damn close) and I have long legs so I'm still doing a lot of weight

[DocColossus]

Solid log dude, keep up the good work!!!

[BendtheBar]

Looking thick Mombow! Workouts are looking great as well.

[Mombow111]

Originally Posted by BendtheBar

Looking thick Mombow! Workouts are looking great as well.

Thanks man, I'm to lazy to be bothered to switch back and forth between cutting and bulking so I just figured I'll bulk until summer, then cut down to something reasonable, and then maintain it and work on my strength and physical endurance some. But if all go according to plan, I should be weighing in at the most I've ever been by that time and am gonna need all the pointers I can get on how to intelligently "cut". Haha, so I guess just expect me to be asking some questions on the subject then (I'll try not to do anything stupid like using ciggerettes as a fat burner last time I went through the process).

As for my workouts, I think I'm going to sum them up into an A/B. Clean and press has quickly become my favorite exercise, but ask I have them now, I do them every time- and doing a additional shoulders workout afterwards is almost next to impossible. A 3 workout cycle for full-body has to big of gaps between workouts. While I am progressing pretty fast, and adding more weight than I normally would say if I hadn't worked a body part at all since the last time I did that exercise, I feel like it would be more orderly if I could do certain drills more frequently.

[Mombow111]

Clean and Press = 185 lbs 5/2/1/1
Squat = 225lbs 3x5
Bench Press = 225lbs 7/2/2
Pullovers = 110lbs 6/2/1
Rows = 130lbs 10/4/3
Curl + Press = 110 lbs 5/2/1
Calves = 560 lbs

I should never go to the gym late, it took me like 20 minutes to secure one of the 6 benches there and I think I saw at least twice as many sets of flies as presses from everyone else. I'm sore as **** from the squats, I think I finally got the nack of them- they aren't too bad. Plus despite being on a bulking phase I'm seeing the most rapid increase in leg defnition that I have ever. I threw in some overhead squats with my warmup weight on clean and press and that absolutely killed xD, I might look into implementing them sometime as a more core oriented exercise.

[BendtheBar]

Originally Posted by Mombow111

Thanks man, I'm to lazy to be bothered to switch back and forth between cutting and bulking so I just figured I'll bulk until summer, then cut down to something reasonable, and then maintain it and work on my strength and physical endurance some.

I was never one to worry about cutting and bulking when I was young. I just ate big and lifted hard. And no cigarettes!

Originally Posted by Mombow111

I should never go to the gym late, it took me like 20 minutes to secure one of the 6 benches there and I think I saw at least twice as many sets of flies as presses from everyone else. I'm sore as **** from the squats, I think I finally got the nack of them- they aren't too bad. Plus despite being on a bulking phase I'm seeing the most rapid increase in leg defnition that I have ever. I threw in some overhead squats with my warmup weight on clean and press and that absolutely killed xD, I might look into implementing them sometime as a more core oriented exercise.

Nothing beats squat soreness. I love waking up in the middle of the night with a charlie horse. Have you taped your leg size in a while? Just wondering if the increase in definition was from a size increase.

[Mombow111]

Sounds almost as delightful as eating a charlie horse mid orgasm (I couldn't walk straight for a week)...

Anyway, went through my routine once again, here what I got

10 sets of 2 : Fast Clean and Press @ 135lbs
3 Sets of 5 : Deadlift @ 405lbs
10/4/3: Dips @ 25lbs
8/3/2 : Pullover @ 110 lbs
10/3/2 : Pullups @ BW
10/2/2 : Reverse Grip BP @ 185
4 Sets - 30 second rests : Barbell Static Grips @ 65lbs
1 set of 20 : Hise Shrugs 405lbs

Legs were still sore >.>, Feeling better now
I noticed that dips were much easier as long as I performed them before reverse BP, which makes sense but I wasn't expecting such a profound difference. Just goes to show how important it is to intelligently design a workout routine I guess.

10

[BendtheBar]

Price check aisle 5! How's it going mombow?