Szelago's Full Body Thoughts

[Szelago]

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.

[BendtheBar]

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.

[MikeM]

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.

[Carl1174]

looks beastly buddy

Carl.

[Fazc]

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.

[Szelago]

Originally Posted by BendtheBar

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!

Originally Posted by MikeM

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

Originally Posted by Carl1174

looks beastly buddy
Carl.

Thanks Carl.
It really kicked my butt yesterday.

Originally Posted by Fazc

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)

[MC]

Good luck with the new program, Tom! Smash it!

[Szelago]

Originally Posted by *MC*

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.

[Szelago]

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.

[Carl1174]

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

Carl.