FullBody - Fully Cooly,My Way!

[BendtheBar]

It took me nearly 3-4 months to figure out how to use a fullbody. I kept starting and stopping, trying to do much at the start. I was always thinking in terms of bodyparts instead of the impact on the entire body.

[embrance]

I always favoured full body on the other hand.The biggest split i had ever done was upper-lower,that and full body have been my workouts for the last 2 years.I could never stand the thought of split.Not...brutal enough for me,in the sens or REAL AWESOME power that full body gives you.It another level,since your body works as intended:A unit.


Lets all thanks Mr Weider for the damage he has done to all of us the last 50 or so years/

[embrance]

So i was out and sorry for the posting delay.Some thing got in life and had to sort them out.Heres is my last two week progress.
Not hat its more likely,4 weeks,but when I am not satisfied with a workout,I do it again...
I changed the program to my old one,plus one exercise.I self moderate the volume and intensity to see hwo it feels,and its going great till now.
---------------------------
Format:
Exercise
Sets
Reps
Weight used.

------------------------------

Monday
Monday
Exercise
Sets
Reps
Squat(Ramping)
4-8
3-5
60-70-80-90-105x3/60-65-75-85-95-110x3/
Bench Press(Ramping)
4-8
3-6
60-68-75-85-95x3/60-65-75-85-95x3+100x2,second rep forced/
Wide Grip Pull Up
3-5
5-10
Bwx3x5/BWx4x5/


Dumbbell Row
4
6
24x4x6/24x4x6+28x1x6/


Hammer Curls
3
5-10
15x3x5/16x4x6/


Dips
4
5-10
BWx4x8/BWx4x8/


Weighted Sit Up-Ab work
5
10-20

Wednesday
Wednesday
Exercise
Sets
Reps
Deadlift(Ramping)
4-8
3-5
60-75-90-115x3+135x2/60-75-85-95-115x3+140x1/
Military Press(Ramping)
4-6
3-5
30-35-40-45-55x5/20-30-40-50x3+60x5/
Barbell Curls(Ramping)
5
5-10
20-24-30-35-40x5/25-30-35-40-45x5/
ChinUps
3
5-10
BWx3x5/BWx3x5/


Triceps Cable Extention
3-5
5-10
70x2x5+70x1x10/30-50x10+70x4x5/


Seated Calf Raise
3-5
10-25
60x3x15/70x5x10/

Friday
Friday
Exercise
Sets
Reps
Front Squat
4-6
3-6
60-80x5/35-45-55-65-85-85-85x3/
Close Grip Bench Press
3-6
3-6
55-66-75x5+90x3-5x3/60-70-80-90x3/
Barbell Row(Ramping)
4-6
5-10
55-65-75-85x5/45-55-65-75-85x5/
Bench Press
4-10
2-6
65x5x5/60x6x3/
Dumbbell Shoulder Press
3
5
24x3x5/24x3x5/
Romanian Deadlift
3-5
5
70x4x5/35-45-55-75-85-85-85x5/
Abs
Program duration 12 weeks,Training Days 2-3 per week,Ended at:

[Carl1174]

good to see you have still been in the gym smashing

Carl.

[embrance]

Antoher two weeks progress:

Monday
Monday
Exercise
Sets
Reps
Squat(Ramping)
4-8
3-5
60-70-80-90-105x3/60-65-75-85-95-110x3/55-65-75-85-95-110x4/65-75-85-95x3+115x4/
Bench Press(Ramping)
4-8
3-6
60-68-75-85-95x3/60-65-75-85-95x3+100x2,second rep forced/50-60-70-80-90x4+100x3,last rep forced/60-70-80-90x3+110x1+1 forced rep,95x2+1 forced rep,90x3/
Wide Grip Pull Up
3-5
5-10
Bwx3x5/BWx4x5/BWx9-7-5-7/BWx4x5/


Dumbbell Row
4
6
24x4x6/24x4x6+28x1x6/28x4x6/28x4x6/


Hammer Curls
3-5
5-10
15x3x5/16x4x6/16x4x6/14-14-16-16-18x6/


Dips
4
5-10
Bwx4x8/BWx4x8/BWx4x8/X/


Weighted Sit Up-Ab work
5
10-20

Wednesday
Wednesday
Exercise
Sets
Reps
Deadlift(Ramping)
4-8
3-5
60-75-90-115x3+135x2/60-75-85-95-115x3+140x1/55-65-75-85-95x5+115x3/60-70-80-90-115x3+138x1/
Military Press(Ramping)
4-6
3-5
30-35-40-45-55x5/20-30-40-50x3+60x5/20-30-40-50-50x5/20-30-40-50-64x3+40x4x5/
Barbell Curls(Ramping)
5
5-10
20-24-30-35-40x5/25-30-35-40-45x5/X/20-25-30-40x5+44x3+30x5/
ChinUps
3
5-10
Bwx3x5/BWx3x5/BWx8x5/X/


Triceps Cable Extention
3-5
5-10
70x2x5+70x1x10/30-50x10+70x4x5/20-30-50-70x8/X/


Seated Calf Raise
3-5
10-25
60x3x15/70x5x10/50x3x15/20-40-60-60-60-60-60x10/

Friday
Friday
Exercise
Sets
Reps
Front Squat/Walking Lunges/Volume Work
4-8
3-8
60-80x5/35-45-55-65-85-85-85x3/30-40-50-60x5+70x10/X/
Close Grip Bench Press
3-6
3-6
55-66-75x5+90x3-5x3/60-70-80-90x3/X/SkullCrushers 20-25-30-30-30-30-30x5/
Barbell Row(Ramping)/Volume Work
4-6
5-10
55-65-75-85x5/45-55-65-75-85x5/40-50-60-70-85x5/55-55x2x5+65x7x5/
Bench Press/Incline Bench Press/Volume Work
4-10
2-10
BP 65x5x5/BP 60x6x3/Incline BP 40-40-50-50-60x5/BP 40-50-60x5+70x7x5/
Dumbbell Shoulder Press
3
5
24x3x5/24x3x5/10-12-14x10/10-14-18-18x10/
Romanian Deadlift
3-5
5
70x4x5/35-45-55-75-85-85-85x5/40-50-60-70-85x5/X/
Abs

[embrance]

Where there is an X that mean i skipped it(probably due to high workload the same week or experimenting..)

I plan to change thw third day to complexes of some sort along with super sets.Will post my ideas later.

[embrance]

Progress:

Monday
Monday
Exercise
Sets
Reps
Squat(Ramping)
4-8
3-5
60-70-80-90-105x3/60-65-75-85-95-110x3/55-65-75-85-95-110x4/65-75-85-95x3+115x4/60-70-85-100x3+118x2+115x2+110x2/60-70-80-90-100x3+120x2+115x3/65-75-85-95-105x3+120x2/
Bench Press(Ramping)
4-8
3-6
60-68-75-85-95x3/60-65-75-85-95x3+100x2,second rep forced/50-60-70-80-90x4+100x3,last rep forced/60-70-80-90x3+110x1+1 forced rep,95x2+1 forced rep,90x3/60-70-80-90x5+100x3,last rep very little help/60-70-80-90-100x5+100x3x3/60-70-80-90x5+100x4,last rep forced/
Wide Grip Pull Up
3-5
5-10
Bwx3x5/BWx4x5/BWx9-7-5-7/BWx4x5/BWx4x5/BWx4x5/BWx4x5/
Dumbbell Row
4
6
24x4x6/24x4x6+28x1x6/28x4x6/28x4x6/28x4x6/32x5x4/32x4x6/
Hammer Curls
3-5
5-10
15x3x5/16x4x6/16x4x6/14-14-16-16-18x6/18x4x6/18x4x7/18x4x6/
Dips
4
5-10
Bwx4x8/BWx4x8/BWx4x8/X/ Bwx3x8/BWx4x8/X/
Weighted Sit Up-Ab work
5
10-20

Wednesday
Wednesday
Exercise
Sets
Reps
Deadlift(Ramping)
4-8
3-5
60-75-90-115x3+135x2/60-75-85-95-115x3+140x1/55-65-75-85-95x5+115x3/60-70-80-90-115x3+138x1/60-70-80-90-100x5+110x4/70-85-100-115x5+140x2/
Military Press(Ramping)
4-6
3-5
30-35-40-45-55x5/20-30-40-50x3+60x5/20-30-40-50-50x5/20-30-40-50-64x3+40x4x5/20-30-40-50-65x3+60x5/30x40x50x60x5+68x3+44x2x8/
Barbell Curls(Ramping)
5
5-10
20-24-30-35-40x5/25-30-35-40-45x5/X/20-25-30-40x5+44x3+30x5/30x8x5/40x3x7/
ChinUps
3
5-10
Bwx3x5/BWx3x5/BWx8x5/X/X/BWx7x5/


Triceps Cable Extention
3-5
5-10
70x2x5+70x1x10/30-50x10+70x4x5/20-30-50-70x8/X/77x4x5//77x4x5/


Seated Calf Raise
3-5
10-25
60x3x15/70x5x10/50x3x15/20-40-60-60-60-60-60x10/70x4x10/70x4x15/

Friday
Friday
Exercise
Sets
Reps
Front Squat/Walking Lunges/Volume Work
4-8
3-8
60-80x5/35-45-55-65-85-85-85x3/30-40-50-60x5+70x10/X/55-65-75-89x5/Back Squat 60-70-80-90x5/
Close Grip Bench Press
3-6
3-6
55-66-75x5+90x3-5x3/60-70-80-90x3/X/SkullCrushers 20-25-30-30-30-30-30x5/40-50-65-80x5+94x3+2 forced reps,+94x2x3/50-60-70-80-95x5/
Barbell Row(Ramping)/Volume Work
4-8
5-10
55-65-75-85x5/45-55-65-75-85x5/40-50-60-70-85x5/55-55x2x5+65x7x5/Close Grip Cable Row:39-52-60-70-89-89-89x5/50-60-70-80-90x5/
Bench Press/Incline Bench Press/Volume Work
4-10
2-10
BP 65x5x5/BP 60x6x3/Incline BP 40-40-50-50-60x5/BP 40-50-60x5+70x7x5/BP 55-65-75-75x5+85x3/Incline Dumbbell Bench press+Flys Superset 14+14x3x5+5/
Dumbbell Shoulder Press
3
5
24x3x5/24x3x5/10-12-14x10/10-14-18-18x10/24x3x5/15-20-24-28x5/
Romanian Deadlift
3-5
5
70x4x5/35-45-55-75-85-85-85x5/40-50-60-70-85x5/X/60-70-80-90-90-90x5/94x3x5/
Abs


------------------------
I usuallt skip my abs routine,or do them once per week.

[BendtheBar]

Nice work. keep hard at it.

[embrance]

Changed the routine to a more effective one,seeing better feeling and strength increases here,

Formula as usual:Exer/sets/reps/weight

Monday
Exercise
Sets
Reps
Squat (Ramping)
4-8
3-6
70-80-90-100x5+125x2/60-75-90-110x5+125x3+125x2/
Bench Press (Ramping)
4-8
3-6
65-75-85-95-105x3/60-70-80-90-105-105-105x5/
Seated Cable Row (Ramping)
4-8
3-6
42-51-60-69-78-87x5/42-51-60-69-78-87-87-87x5/
Dumbbell Shoulder Press (Direct)
3-5
3-6
18x5+32x2+24x2x5+18x5/10-14-28-28-18x5/
Dumbbell Hammer Curls (Direct)
3-5
3-6
18x3x6/10-14-18-18-18x6/
Weighted Sit Up – Ab Work
3-5
10-20

Wednesday
Exercise
Sets
Reps
Deadlift(Ramping)
4-8
3-6
60-70-85-100-120x3+145x1/60-70-85-100-120x3+145x1/
Military Press (Ramping)
4-8
3-6
30-40-50-60x5+70x2/30-40-50-60x5+70x4/
Pullups
5
3-10
BWx5x5/BWx5x5/
Dips
5
10-25
BWx4x10/BWx4x10/
Seated Calf Raises
5
10-20
40-50x10+70x5x10/30-50-70-70-70x15/

Friday
Exercise
Sets
Reps
Squat (Direct-Ramping)
4-8
3-6
55-65-75-105-105-105x5/65-75-85-95x5+115x3/
Bench Press (Direct-Ramping)
4-8
3-6
60-70-80-90-105x5/60x3x10+80x3x5+100x3x3/
Glose Grip Bench Press (Direct-Ramping)
3
3-5
60-70-80-95x5/X/
Seated Cable Row (Direct-Ramping)
5
5
30-40-50-70-70-70x5/40x3x10+60x3x5+80x3x3/
Dumbbell Curls (Direct-Ramping)
3-5
3-6

10-10-16-18-18x5/14x3x10+18x3x5/

[embrance]

My 6 training cycles of 3 fullbody workouts was a success.So heres is the final log and photos of my on last training day.

Monday
Exercise
Sets
Reps
Squat (Ramping)
4-8
3-6
70-80-90-100x5+125x2/60-75-90-110x5+125x3+125x2/60-75-90x5+115x3+125x3/60-70-80-90-100x5/65-80-95-110x5+132x2+120x3/60-75-90-105x5+120x3/
Bench Press (Ramping)
4-8
3-6
65-75-85-95-105x3/60-70-80-90-105-105-105x5/ 60-70-80-90+1x120+110x3/60-75-90-105x5+118x3/
Seated Cable Row (Ramping)
4-8
3-6
42-51-60-69-78-87x5/42-51-60-69-78-87-87-87x5/43-52-61-70-79-88-88-88x3/40-50-70-70x10/30-50-90-90-90x8/40-60-80-80x8/
Dumbbell Shoulder Press (Direct)
3-5
3-6
18x5+32x2+24x2x5+18x5/10-14-28-28-18x5/14-16-28-28-28x5/15x3x10/10-15x5+30x2x3/10-15-22-22-22x5/
Dumbbell Hammer Curls (Direct)
3-5
3-6
18x3x6/10-14-18-18-18x6/10-14-20-18-20-18x5/8-10-12-15-15x10/10-15-15-15-15x8/10-15-22-22-22x5/
Weighted Sit Up – Ab Work
3-5
10-20
-----------
Wednesday
Exercise
Sets
Reps
Deadlift(Ramping)
4-8
3-6
60-70-85-100-120x3+145x1/60-70-85-100-120x3+145x1/60-60-80-80-100-100x5/60-80-100x5+120x3+140x2/70-75-100-120-142x3/70-85-100-120x5+144x3/
Military Press (Ramping)
4-8
3-6
30-40-50-60x5+70x2/30-40-50-60x5+70x4/30-40-50-60x5+70x3/30-40-50-60-60x3/30-40-50-60x5+70x4/30-40-50-60-72x3/
Pullups
3-5
3-10
BWx5x5/BWx5x5/BWx5x5/BWx3x5/BWx5x5/BWx4x5/
Dips
5
10-25
BWx4x10/BWx4x10/ BWx4x8/BWx4x8/BWx4x8/BWx4x12/
Seated Calf Raises
5
10-20
40-50x10+70x5x10/30-50-70-70-70x15/Standing Calf Raises:35-45-55x10+75x20/Standing Calf Raises:30-50-80-80-80x15/Standing Calf Raises:30-50-80-80-80-80x15/Standing Calf Raises:30-50-85-85-85x15/
--------------
Friday
Exercise
Sets
Reps
Squat (Direct-Ramping)
4-8
3-6
55-65-75-105-105-105x5/65-75-85-95x5+115x3/65-75-85-95-105-128x3/65-80-95-110x3+130x2/65-80-95-110x3+134x2/65-80-95-110x3+136x2/
Bench Press (Direct-Ramping)
4-8
3-6
60-70-80-90-105x5/60x3x10+80x3x5+100x3x3/65-75-85-95-110-110-100x3/65-75-85-95-110x5/65-70-85-95x5+114x3+2 forced reps/60-75-90-105x5+120x3/
Glose Grip Bench Press (Direct-Ramping)
3-5
3-5
60-70-80-95x5/X/60-80-100x5/60-80x8+100x3/60-80x8+100x5/60-80-80-60x5/
Seated Cable Row (Direct-Ramping)
5
5
30-40-50-70-70-70x5/40x3x10+60x3x5+80x3x3/30-50-70-85-85x5/40-60-90-90-90x5/30-50x8+75x2x12/X/
Dumbbell Curls (Direct-Ramping)
3-5
3-6
10-10-16-18-18x5/14x3x10+18x3x5/10-10-15-15-20-20x5/10-15x5+25x3x3/10x5+16x5+22x3x5 cheating/10-15-15-15x10+17x5/