Full body workout
Ok, started my full body workout today. Did ONE lift for every body part. Followed up on part of Ash's program. But found some articles on a 3 day workout, I switched it around, and am doing a 4 day work out.
Lift on Monday, Tuesday, rest Wendsday, lift Thursday, and Friday.
As far as my diet goes,
1/2 cup oats with 1/2 cup of soy milk in the mourning about 5-6am
9 am, part of a sandwich, meat, with cheese on whole wheat
10 am apple/part of some protein drink
11 am part of a sandwich, meat, with cheese on whole wheat/protein drink
2 pm, half of a sandwich, meat, with cheese on whole wheat
3:30 pm chiken, approximatly 45-70 grams of protein
usally around 4-5 pm, 30 grams of protein with shake
work out, a hour
5-6pm, 30 grams of protein
7pm 60 grams of protein chicken + veggies
9pm 60 grams of protein chicken
I get in from 280-330 grams of protein, I aim for always 300 grams a day
I will try to maybe get some protein in on the breakfest meal.
For breakfest, I will usally have either half a cup of whole wheat brain grand, think thats what its called. Or half a cup of oatmeal, gonna try to go for 4 eggs per mourning.
Right now, I want to gain about 20 pounds of muscle this next two mounths, and am gonna try hard to gain it. But I am aiming for doing this routine for about 8 weeks, take a week off. Start again, but go into a split routine for 4 weeks of upper one day, lower another, and do two days of upper, two days of lower, with Wendsday, Sat, and Sunday as my rest days. Then do MAX: OT for 4-6 weeks. Take a week off. School should have ended by then, so I am then gonna start Brad Waterbury's 10x3 program, and work on losing weight, and cutting.
First day, and my lifting routine today took me a hour and a half.
I do this, I do 2-3 warm ups. At about 50%1RM. Do this 10 times, do about 60%1RM 10 times again. Then I do 70%1RM 8 times. Then 85% 1RM 4-6 times. Thats about it, and do one lift per muscle group.
first: my name's ASHIM
dude... u need to specify which lift u did, how many sets, with what rep range and for how many reps...
just posting 60% / 70% / etc... won't help...
i'm glad u've chosen a full body training program...
but, it would be nice if you posted your ENTIRE workout out here...
see, since i'm already doing this: i could perhaps help you with certain early "set backs" which you may encounter...
glad to here your taking stuff seriously bro... all the best to you... :D
incase your wondering what my routine looks like, its posted here:
Have you done full body workouts before? I would strongly caution against going 4x week with the schedule you've proposed. If anything, do the routines every other day (M, W, F, S, Tu, Th., Sat, etc). But I would suggest doing it 3x/week to start.
Shrugs: 135, 10 times, 185, 10 times, 225, 10 times, 255, 6 times
Preacher Curls: 65, 10 times, 75, 10 times, 85, 10 times, 95, 6 times
Skull Crushers: 65, 10 times, 75 10 times, 95, 10 times, 115, 4 times
Decline bench: 135, 10 times, 155, 10 times, 175, 10 times, 195, 6 times
SL Dead lift: 135, 10 times, 155, 10 times, 225, 10 times, 255, 6 times
Back Squats: 135, 10 times, 185, 10 times, 225, 10 times, 285, 6 times
Leg Curls: 45, 10 times, 65, 10 times, 90, 10 times, 125, 6 times
Reverse grip curls, fore-arms: 45, 10 times, 55, 10 times, 60, 10 times, 65 or was 70, 4 times
Standing Calf raises: 135, 10 times, 155, 10 times, 185, 6 times
Tuesday: Did shrugs again, SL Dead Lifts, Leg Curls, Reverse Grip Curls
But switched in standing barbel curls for my biceps, standing tricep extensions for skulls, flat bench for chest, leg extensions for quads, and sitting calf raises
barbel curl: 55, 10 times, 65 10 times, 75, 10 times, 95 5 times
standing tricep extensions: 45, 10 times, 65, 10 times, 85, 6 times
bench: 135, 10 times, 155, 10 times, 195, 6 times
leg extensions: 45, 10 times, 90, 10 times, 115, 6 times
sitting calf raises: 135, 10 times, 155, 10 times, 175 or around there, don't remember exactly, 5 times
Did light enough to do 4, heavy enough to do 6, but was to failure...and I think 90%1RM. For some reason, I am all screwed up on bench, can't go up that much. And for my biceps, I've been on the same weight for a few mounths....Thats about it.
woops, the 2nd one is supposed to be http://www.bodybuilding.com/fun/hitworkout.htm
It's good that it's full body and equally so that less is more. However, I'd only do a single set if it was anything around 15+ reps, certainly not 8-10. To me it looks like a hack job of an HST plan [see HST thread]. It also has way too many isolation exercises. You have to ask yourself the question of which is better: Doing 3 sets of squats OR doing 1 set of squats, 1 set of extensions, and 1 set of leg curls like they have. The answer is hopefully obvious.
If you are really interested in that kind of program, go the HST route since it's a hundred times more optimal with it's use of linnear periodization.
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