Carl1174's Training Log 'Building a Classic Physique'

[Carl1174]

After much internal debate I am starting the Reeves Classic Workout...

I have dipped my toe in full body recently and enjoyed it and I think i can get good gains working out 3 x per week as opposed to 4 (more grow days) plus i can still do cardio and increase fitness levels. I am not 'bulking' or 'cutting' per se. i am will eat as i normally do and try to maintain weight, but lose fat...

For those that dont know, workout is as follows...

squat..........3x8-12
bb row........3x8-12....DL 3x5* see note
o/h press.....3x8-12
bench.........3x8-12
BB/DB curl...3x8-12
dips............5x10@BW Try for sets of 10
BB calf raise 3x15-20
abs

*Middle workout of each week drop rows and do DL's instead

This wil be done 3 days per week, with two consecutive days off per week...

I am no where near my genetic potential and at 36 yo dont know if I ever will be, but Steve has calculated that i had at least 10-15lbs of pure lean muscle left to grow from when i was at my most muscular (which isnt now unfortunately ) so lets do this...

Carl.

[glwanabe]

Originally Posted by Carl1174

After much internal debate I am starting the Reeves Classic Workout...

I have dipped my toe in full body recently and enjoyed it and I think i can get good gains working out 3 x per week as opposed to 4 (more grow days) plus i can still do cardio and increase fitness levels. I am not 'bulking' or 'cutting' per se. i am will eat as i normally do and try to maintain weight, but lose fat...

For those that dont know, workout is as follows...

squat..........3x8-12
bb row........3x8-12....DL 3x5* see note
o/h press.....3x8-12
bench.........3x8-12
BB/DB curl...3x8-12
dips............5x10@BW Try for sets of 10
BB calf raise 3x15-20
abs

*Middle workout of each week drop rows and do DL's instead

This wil be done 3 days per week, with two consecutive days off per week...

I am no where near my genetic potential and at 36 yo dont know if I ever will be, but Steve has calculated that i had at least 10-15lbs of pure lean muscle left to grow from when i was at my most muscular (which isnt now unfortunately ) so lets do this...

Carl.

Why did you decide to move deads to the middle of the week? Deads were on Fridays to give you 2 days of rest before working again. The squat/dead combo is intense but really feels good after you have given the program some time, and your really working it.

Your other question about dropping squats midweek.

Starting light on the program is important. It is far better to start light, and work up than to start too heavy. Consider even just squatting at 135 for the firt week and then to work up to find where you are comfortable for the week.

Worksets weights that you have been used to, are not really applicable. You have to reset where your working at.

About your age. I'm nearly 49, and I still can build new muscle. You should have no issue building new muscle at 36.

[Carl1174]

Originally Posted by glwanabe

Why did you decide to move deads to the middle of the week? Deads were on Fridays to give you 2 days of rest before working again.

## My mistake i read it wrong... deads will be on fridays instead of rows as perscribed

The squat/dead combo is intense but really feels good after you have given the program some time, and your really working it.

Your other question about dropping squats midweek.

Starting light on the program is important. It is far better to start light, and work up than to start too heavy. Consider even just squatting at 135 for the firt week and then to work up to find where you are comfortable for the week.

## I have decieded i will run is exactly as perscibed so will be squatting 3 times per week. I have a rough idea what i will be lifting at. i am just gonna do 50% of my normal weight for the big exercises, curls and dips will be normal... Calf raises are new to me as i have always done them on a machine, but these will be done free weight as well

Worksets weights that you have been used to, are not really applicable. You have to reset where your working at.

About your age. I'm nearly 49, and I still can build new muscle. You should have no issue building new muscle at 36.

I hope thats the case

One question about the dips. Are these upright tricep dips, rather than leaning forward and using the chest as well ???

Carl.

[BendtheBar]

Originally Posted by Carl1174

at 36 yo dont know if I ever will be, but Steve has calculated that i had at least 10-15lbs of pure lean muscle left to grow from when i was at my most muscular (which isnt now unfortunately ) so lets do this...

Carl.

I am still peaking at 43 Carl. You definitely can hit your stride and then some.

[Carl1174]

Cheers Steve... i am aiming for 6lbs of pure muscle by the end of the year

How would you recommend I get my bf tested (so i can keep check that I'm doing things right), calipers ??

Carl.

[glwanabe]

Originally Posted by Carl1174

I hope thats the case

One question about the dips. Are these upright tricep dips, rather than leaning forward and using the chest as well ???

Carl.

I generally try to lean into them for chest work, but find that I'm more vertical by the last sets. I probably end up at about a 50/50 split.

[Abaddon]

here for the journey... smash it Carlson!!

[Carl1174]

Originally Posted by glwanabe

I generally try to lean into them for chest work, but find that I'm more vertical by the last sets. I probably end up at about a 50/50 split.

OK, so as soon as i can do 10x5 then add weight right ?? Also wrt the intensity, is it possible to be as intense for everywork out. A lot of full body routines have variable intensity built in ?? Or is it all about training to a level that you know you can maintain for the full week ??

Originally Posted by Abaddon

here for the journey... smash it Carlson!!

Good to have you along Ab', wouldnt want to do it without you

Carl.

[BendtheBar]

Originally Posted by Carl1174

Cheers Steve... i am aiming for 6lbs of pure muscle by the end of the year

How would you recommend I get my bf tested (so i can keep check that I'm doing things right), calipers ??

Carl.

That's a very reasonable goal.

I do a 3-point caliper test and it is fairly accurate and consistent. There is a calculator on the bottom of this page that I use:

Bodybuilding.com - Calipers: Are They Effective For Measuring Body-fat? - David Robson

You certainly can do a more in depth caliper at more points, but for convenience, I've found the 3 point to be quick and easy.

What I usually do is caliper every day for 5 days and take the average. I use this as my baseline. Then, say, 2 months down the road I will do the same. It should give you a fairly accurate idea of body recomposition, even if the bodyfat percentage is a few points off - if that makes sense?

[Carl1174]

Right, better buy me some calipers then

Carl.