Full body workout - Bodybuilding Discussion on Bodybuilding.net Personal Journals

bakkily · 01-23-2006, 05:27 PM

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.

bakkily · 01-23-2006, 05:32 PM

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.

_Wolf_ · 01-24-2006, 04:36 AM

hi bro...

first: my name's ASHIM

next:

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...

_Wolf_ · 01-24-2006, 04:41 AM

incase your wondering what my routine looks like, its posted here:

http://www.bodybuilding.net/personal...ning-1310.html

Quote:

Originally Posted by ashimmatthan

keeping the principles of Hypertrophy in mind (both from the above article and from 0311's article on Hypertrophy Specific Training), i have mdified my previous routine.

infact, i have learnt from my previous mistakes, and like an author of a big book, i went through the draft of my workout and i have revised it.

TOTAL BODY TRAINING

Compound Exercises

1.) Flat / Incline / Decline Dumbbell / Barbell Bench Press
2.) Standing Barbell Military / Overhead Press
3.) Barbell Clean and Press
4.) Barbell / Dumbbell / Cable Rows / Lat Pull Down / V-Bar Pull Down
5.) Parallel Bar Dips / Push-Ups
6.) Chin-Ups / Pull-Ups
7.) Barbell Back / Front Squats
8.) Barbell Deadlifts

Isolation Exercises

1.) Cable Cross Overs
2.) Dumbbell / Cable Incline / Flat / Decline Flyes
3.) Standing / Seated Dumbbell / Barbell Normal / Behind the Neck Front / Back Military Press / Side Raises / Front Raises / Bent Over Side Raises
4.) Seated / Standing / Pulley / Preacher Dumbbell / Barbell Curls
5.) Pulley Push / Press Down with Normal / Reverse Grip
6.) Single / Double Arm French Press
7.) Dumbbell / Barbell Upright Rows / Shrugs / Upper Back Machine
8.) Leg Curls / Extensions
9.) Calf Raises

Workout #1

No. of Compound Exercises = 4
No. of Isolation Exercises = 3-4
Total no. of Exercises = 7-8
Sets per Exercise = 4
Reps per Set = 6
Rest = 60-90 Seconds

Workout #2

No .of Compound Exercises = 4
No. of Isolation Exercises = 4-6
Total no. of Exercises = 8-10
Sets per Exercise = 3
Reps per Set = 10
Rest = 45-60 Seconds

Workout #3

No. of Compound Exercises = 3-5
No. of Isolation Exercises = 0-1
Total no. of Exercises = 3-6
Sets per Exercise = 3-5
Reps per Set = 5
Rest = 300-360 Seconds

Workout #4

No. of Compound Exercises = 4
No. of Isolation Exercises = 2-4
Total no. of Exercises = 6-8
Sets per Exercise = 4
Reps per Set = 10
Rest = 90-120 Seconds

RoryL · 01-24-2006, 05:53 AM

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.

bakkily · 01-25-2006, 04:22 PM

Monday:

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.

bakkily · 01-25-2006, 04:25 PM

http://www.bodybuilding.com/fun/1rm.htm for my max, ect

http://www.bodybuilding.com/fun/1rm.htm full body program I am going over....but still can use some help, been reading around on things of a full body workout.

bakkily · 01-25-2006, 04:26 PM

woops, the 2nd one is supposed to be http://www.bodybuilding.com/fun/hitworkout.htm

_Wolf_ · 01-28-2006, 06:50 AM

Quote:

Originally Posted by bakkily

http://www.bodybuilding.com/fun/1rm.htm full body program I am going over....

thats a shit program imo...

Darkhorse · 01-28-2006, 06:58 AM

Quote:

Originally Posted by ashimmatthan

thats a shit program imo...

I agree. Did the "3-Day Workout Program For Quick Mass!" sucker you in?

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.

01-23-2006, 05:27 PM	#1 (permalink)
bakkily Rank: Member Experience: 2-3 Years Join Date: May 2005 Location: Arizona, Phnx Posts: 157 Country: Gender:	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.
	bakkily's Sig:230 pounds, 22ish percent bf, 5'11 Goals: Reach 190, 8 percent BF (by sept, oct, wanna get 4% for a teen bodybuilding competition) Squat over 400, bench 300, Deadlift 350 (in which I doubt I will be able to do) but I shall PUSH myself! Give Blood, Play Rugby!

01-23-2006, 05:32 PM	#2 (permalink)
bakkily Rank: Member Experience: 2-3 Years Join Date: May 2005 Location: Arizona, Phnx Posts: 157 Country: Gender:	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.
	bakkily's Sig:230 pounds, 22ish percent bf, 5'11 Goals: Reach 190, 8 percent BF (by sept, oct, wanna get 4% for a teen bodybuilding competition) Squat over 400, bench 300, Deadlift 350 (in which I doubt I will be able to do) but I shall PUSH myself! Give Blood, Play Rugby!

01-24-2006, 04:36 AM	#3 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,356 Gender:	Hi hi bro... first: my name's ASHIM next: 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...
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

01-24-2006, 05:53 AM	#5 (permalink)
RoryL Rank: Member Join Date: Dec 2005 Posts: 79	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.
RoryL Rank: Member Join Date: Dec 2005 Posts: 79	RoryL's Sig:No Deposit, No Return

01-25-2006, 04:22 PM	#6 (permalink)
bakkily Rank: Member Experience: 2-3 Years Join Date: May 2005 Location: Arizona, Phnx Posts: 157 Country: Gender:	Monday: 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.
	bakkily's Sig:230 pounds, 22ish percent bf, 5'11 Goals: Reach 190, 8 percent BF (by sept, oct, wanna get 4% for a teen bodybuilding competition) Squat over 400, bench 300, Deadlift 350 (in which I doubt I will be able to do) but I shall PUSH myself! Give Blood, Play Rugby!

01-25-2006, 04:25 PM	#7 (permalink)
bakkily Rank: Member Experience: 2-3 Years Join Date: May 2005 Location: Arizona, Phnx Posts: 157 Country: Gender:	http://www.bodybuilding.com/fun/1rm.htm for my max, ect http://www.bodybuilding.com/fun/1rm.htm full body program I am going over....but still can use some help, been reading around on things of a full body workout.
	bakkily's Sig:230 pounds, 22ish percent bf, 5'11 Goals: Reach 190, 8 percent BF (by sept, oct, wanna get 4% for a teen bodybuilding competition) Squat over 400, bench 300, Deadlift 350 (in which I doubt I will be able to do) but I shall PUSH myself! Give Blood, Play Rugby!

01-25-2006, 04:26 PM	#8 (permalink)
bakkily Rank: Member Experience: 2-3 Years Join Date: May 2005 Location: Arizona, Phnx Posts: 157 Country: Gender:	woops, the 2nd one is supposed to be http://www.bodybuilding.com/fun/hitworkout.htm
	bakkily's Sig:230 pounds, 22ish percent bf, 5'11 Goals: Reach 190, 8 percent BF (by sept, oct, wanna get 4% for a teen bodybuilding competition) Squat over 400, bench 300, Deadlift 350 (in which I doubt I will be able to do) but I shall PUSH myself! Give Blood, Play Rugby!

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