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Personal Journals discussion on Full body workout, within the Members Section; Ok, started my full body workout today. Did ONE lift for every body part. Followed up on part of Ash's ...


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Old 01-23-2006, 06:27 PM   #1
bakkily
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Default 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!

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Old 01-23-2006, 06:32 PM   #2
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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.
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Old 01-24-2006, 05:36 AM   #3
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Default 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...

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Old 01-24-2006, 05:41 AM   #4
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Default my routine

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
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Old 01-24-2006, 06:53 AM   #5
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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.

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Old 01-25-2006, 05:22 PM   #6
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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.
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Old 01-25-2006, 05:25 PM   #7
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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.
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Old 01-25-2006, 05:26 PM   #8
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woops, the 2nd one is supposed to be http://www.bodybuilding.com/fun/hitworkout.htm
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Old 01-28-2006, 07:50 AM   #9
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Quote:
Originally Posted by bakkily
http://www.bodybuilding.com/fun/1rm.htm full body program I am going over....
thats a shit program imo...
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Old 01-28-2006, 07:58 AM   #10
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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.

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