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bakkily · #1 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 · #2 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_ · #3 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_ · #4 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 · #5 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 · #6 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 · #7 01-30-2006, 11:41 AM

Gonna do a 3 day workout routine, so lift on Monday, Wendsday, then Friday.

_Wolf_ · #8 01-31-2006, 08:37 AM

Good job so far with your journal. Is there any chance you could dress it up a bit? It's your journal, but it's kinda hard to read.

Keep up the good work! ;)

bakkily · #9 02-01-2006, 03:53 PM

Lifted on Monday. Did one set per body part.

Preacher Curls: 1 set, 5 reps, 105
Military/frount: 1 set, 6 reps, 125
Shrugs:1 set, 6 reps, 265
Reverse fore-arm curls: 1 set, 5 reps, 95
Standing tricep extensions: 1 set, 5 reps, 70
Squats: 1 set, 6 reps, 285, I would go heavier, but need a belt at home
Leg curls: 1 set, 4 reps, 130
T-Bar raises: 1 set, 5 reps, 130
Sumo Deadlifts: 1 set, 5 reps, 270

Thats about it for Monday, off days are gonna be Tuesday, and Wendsday, maybe Thursday. Going Bowling today...with some friends.

Been reading a book on working out, called Max Contraction Training, great book so far. Basicly have been reading this from it, the guy goes over this, all you need to do is lift a few days of the week, 1 set per muscle group, but go so intense that while you do the lift, all the main muscle fibers that used for making bulging muscles comes out, and switches the mind to use those muscles to tear, and repair that muscle area, in over time, take a longer rest period before lifting again. Still reading it, should get done with reading it this weekend sometime.

_Wolf_ · #10 02-04-2006, 09:36 PM

Quote:

Originally Posted by bakkily

Lifted on Monday. Did one set per body part.

were all these sets done to failure...?

why only 1 set per body part...?

whats the outline of yuor routine...?

can u really squat 400 lbs...?

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