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LPMNDCTE
12-02-2009, 06:00 AM
Full Body Split for Strength in the 4-6 Rep Range

***MONDAY, WEDNESDAY, FRIDAY***

WORKOUT A = 1 HOUR (+ 10 minutes of stretching)
__________
DYNAMIC STRETCHES
3X5 SQUAT
3X5 BENCH PRESS
3X5 BENT OVER ROW
3X5 or maybe 2x8 BARBELL CURL (Depends on how I feel)
2XF CHEST DIP
2X5 CALF RAISE


2x8 Upper ABS with one set warmup
2x8 Lower ABS with one set warmup
2x8 OBLIQUES with one set warmup






WORKOUT B = 40 Minutes (+ about 7 minutes of optional Tricep & Grip Work)
__________
DYNAMIC STRETCHES
1X5 SQUAT (DELOAD)
2X5 HYPER EXTENSION @ 25 (as part of a warmup for Deadlifts)
3X5 DEADLIFT
3X5 OH SHOULDER PRESS
3XF CHINS PULL UPS

Optional: 2x8 Tricep Work & 4X50 GRIP WORK

LPMNDCTE
12-02-2009, 06:05 AM
*** MONDAY NOV. 30TH ***

Back from vacation and I'm sore after yesterday's workout:


I'm back to working FULL BODY SPLIT. This is easier to maintain, but harder to do....

Workout Duration: 1Hr of Lifting with a good amount of break time (approximately 1- 1:30 minutes of break time)


(10 minutes of Dynamic Stretching)

WORKOUT A
__________
DYNAMIC STRETCHES
3X5 SQUAT
3X5 BENCH PRESS
3X5 BENT OVER ROW
3X5 BARBELL CURL
2XF CHEST DIP
2X5 CALF RAISE
6X8 ABS
3x8 OBLIQUES

I achieved maxes and strength is continuing to come at a rapid rate. Back, shoulder, lat, and shin soreness is occuring today thought , but I got just about all my maxes...





*** TUESDAY DEC. 1st ***


This morning, I performed 30 minutes of HITT on a treadmill at home. Usually its 20 minutes, but I needed the extra recovery time. During the day, I went to the Gym to stretch my entire body... I feel a little better, but I need more sleep. Hopefully, I will get a great deal of sleep tonight so I can be pumped up for tomorrow's intense workout.




*** WEDNESDAY DEC. 2ND ***


WORKOUT B
__________

DELOAD FOR SQUATS:

1X5 SQUAT (3 set ramp up to 90 lbs; 30,60,& 90)

Warmup for Heavy Deadlift:
2X5 HYPER EXTENSION (as a warmup for deadlift @ 25)

2X5 DEADLIFT (4 or 5 sets I forgot how many I did = 33, 66, 109, 109 or 33, 66, 109, 109, 109)

3X5 OH SHOULDER PRESS (3 top set = 22, 33, 55, 55 [got 3 or 4 reps here], 48)

3XF CHINS, PULL UPS ( did as many as I could with good form)




OPTIONAL:

I skipped the GRIP WORK, but did this:

2x8 Tricep Work (V Bar Pressdowns) @ warmup weight of cable crunches + 50 lbs, then took off 10 lbs...

I rated today's workout an A. The entire workout was 40 minutes + 5 minute of dynamic stretching

LPMNDCTE
12-02-2009, 07:26 AM
After Today, Dec.2 Wednesday, I may switch from doing standard Deadlifts to Romanian Deadlifts. I believe that I have better form with Romanian Deadlifts and form is the key to success. I'm in the process of viewing videotapes online to improve my form on every exercise. Friday, I will lift heavy and try to get as much rest as I can....


My CNS needs rest, so I'll have to do limited stretching today...

Depending on how my CNS Responds, I may switch up the routine a bit. I really struggled with wide, overhand, and nuetral grips pullups today...

LPMNDCTE
12-03-2009, 04:49 AM
Thurs. Dec 3rd - My CNS feels a bit better. I need to recheck my deadlift form and will do video research at work today. I skipped my HIIT Workout this morning. I'll do this at lunchtime today with a limited amount of stretching & mobility work...

LPMNDCTE
12-04-2009, 05:13 AM
Dec. 3rd. Thursday - I went to the Gym and performed 6 tasks of HITT Training on the

treadmill, jumped rope, dynamic - static stretching, and did some circle drills. Everything

took about 45 minutes. I felt DOMS in my left side of the deltoid.


Dec. 4th - My spine feels 75% better than yesterday. I will ensure that I recheck my form Deadlifts and get them down the right way. :)

Last Night, I only got 3 hours of sleeps, but I still successfully hit all my maxes during my home workout . I fell a few reps short on my last set of Bench Press & Rocking Barbell Calf Raises, but I'm going to switch the 2x5 to 2x8 and go lighter on the weight that I use for Calf Raises. This should help my form and better my workout. I went HEAVY today and feel a bit sore. I may skip cardio tomorrow and take Sunday off as well. Maybe I'll just do some stretching and rest up a bit for Monday's workout.

LPMNDCTE
12-04-2009, 05:25 AM
Next Week Workout Plans: BAB Schedule


WORKOUT B - (Heavy) Time Estimate - 55 minutes
__________

3X5 SQUAT (Top Set 3 = 32, 65, 130, 130, 130)

Warmup for Heavy Deadlift:
2X5 HYPER EXTENSION (as a warmup for deadlift @ 25)

1X5 DEADLIFT (Ramp up to Top Set = 33, 66, & 109)

3X5 OH SHOULDER PRESS (Top Set 3 = 22, 33, 60, 60, 60)

2XF CHINS, PULL UPS ( I feel that I only need two sets from now on until my form & stretch gets better)

2X5 CALF RAISE
4X8 ABS
2x8 OBLIQUES





WORKOUT A - (Medium) = Time Estimate 45 minutes
__________
DYNAMIC STRETCHES

3X5 SQUAT (25, 50, 100) (LIGHT)

3X5 BENCH PRESS (HEAVY)

3X5 BENT OVER ROW (HEAVY)

3X5 BARBELL CURL (HEAVY)

2XF CHEST DIP






WORKOUT B - (Light - most stuff @ 80%) = Time Estimate - 55 minutes
__________

3X5 SQUAT (32, 65, 130, 130, 130) (HEAVY)

Warmup for Heavy Deadlift:
2X5 HYPER EXTENSION (as a warmup for deadlift @ 25)

1X5 DEADLIFT (Ramp up to Top Set = 33, 66, & 100) (Light)

3X5 OH SHOULDER PRESS (3 top set = 22, 33, 48, 48, 48) (Light)

1XF CHINS or PULL UPS (LIGHT)

2X5 CALF RAISE (LIGHT)

4X8 ABS (HEAVY)

2x8 OBLIQUES (HEAVY)

LPMNDCTE
12-07-2009, 09:54 AM
Only got 3 hours of sleep. Got all my 5 rep maxes for SQAT today, and my 1 rep max for deadlifts. Got 5,4,3 for shoulder press maxes, and all my maxes for obliques and abs..

LPMNDCTE
12-09-2009, 06:12 AM
Skipped yesterday's cardio and it paid off big time. i got the 1st two reps of my maxes. On each exercise, I got 3 reps for the last set...


WORKOUT A - (Medium) = Time Estimate 35-45 minutes
__________
DYNAMIC STRETCHES

3X5 SQUAT (25, 50, 100, 100, 100) (Deload)
5-5-5, but messed up form because of furniture


3X5 BENCH PRESS (42.5, 85, 170, 170, 170 HEAVY)
5-5-3


3X5 BENT OVER ROW (20, 40, 60, 60, 60 HEAVY)
5-5-3


3X5 BARBELL CURL (65, 65, 65, HEAVY)
5-5-3

2XF CHEST DIP

------------------


Mental note to self: Make sure to clear room of furniture before doing squats!!!

LPMNDCTE
12-14-2009, 05:36 AM
Made some adjustments to my plan. I performed like 30 minutes of HIIT Yesterday. Here are my adjustments and projected 5 rep maxes for the next 3 days:


ABA Schedule
DEC. 14th


WORKOUT A - (HEAVY) = Time Estimate 1 Hour
__________
5 minute warmup

3X5 SQUAT (BARx5x2, 33x3, 66x2, 100x1, 120x1, 145x5, 145x5,145x5) HEAVY

3X5 BENCH PRESS (BARx5x2, 35x3, 70x2, 105x1, 140x1, 180x5, 180x5, 180x5) HEAVY

3X5 BENT OVER ROW (22x3x2, 44x3, 66x5, 66x5, 66x5) HEAVY

2XF CHEST DIP

2X8 BARBELL CURL (65, 65) HEAVY

6X8 ABS
30
2x8 OBLIQUES
100




DEC. 16th
WORKOUT B - (Light) Time Estimate - 50 minutes

3X5 SQUAT (Barx5x2, 22x3, 44x2, 77x1, 100x1, 122x5, 122x5, 122x5) DELOAD

1X5 DEADLIFT (66x5, 88x3, 100x2, 120x1, 140x5) HEAVY

3X5 OH SHOULDER PRESS (BARx5x2, 33x3, 33x3, 33x3, 66x5, 66x5, 66x5) HEAVY

2xF PULL UPS
5
2X8 CALF RAISE (112)

2x8 Tricep Work


DEC. 18th
WORKOUT A - (HEAVY) = Time Estimate 1 Hour
__________
3X5 SQUAT (BARx5x2, 33x3, 66x2, 100x1, 120x1, 155x5, 155x5,155x5) HEAVY

3X5 BENCH PRESS (BARx5x2, 35x3, 70x2, 105x1, 140x1, 185x5, 185x5, 185x5) HEAVY

3X5 BENT OVER ROW (22x3x2, 44x3, 66x5, 66x5, 66x5) HEAVY

2XF CHEST DIP

2X8 BARBELL CURL (65, 65) HEAVY

6X8 ABS
30
2x ankle weight


2x8 OBLIQUES
100

LPMNDCTE
12-14-2009, 05:36 AM
I reached just about every goal for at least 1 set.

3X5 SQUAT (BARx5x2, 33x3, 66x2, 100x1, 120x1, 145x5, 145x5,145x5) HEAVY -

I GOT ALL 5 Reps!!!


3X5 BENCH PRESS (BARx5x2, 35x3, 70x2, 105x1, 140x1, 180x5, 180x5, 180x5) HEAVY -

5-4-2 Reps for my working sets

3X5 BENT OVER ROW (22x3x2, 44x3, 66x5, 66x5, 66x5) HEAVY -

I GOT ALL 5 Reps, but barely!!!

2XF CHEST DIP

Think I did 14 first set, 7 next set ( I forgot)


2X8 BARBELL CURL (65, 65) HEAVY

I did 4 reps, then took off 22 lbs and did 4 more reps for the 1st set

2nd set, 2 reps of 66, 4 reps of 44, 2 reps of bar only

I got all reps for abs

_------------------------

Rated my workout effort an A. I was burned out when I got to my ab and oblique routine ( thank god the routine is only like 12-15 minutes long. Entire workout is a little over an hour

LPMNDCTE
12-15-2009, 10:38 AM
Performed 30 minutes of HIIT (10 minutes of warmup). Feel a bit tired due to a cold, but still hung in there for 6 drills...

LPMNDCTE
12-18-2009, 05:13 AM
[B]Got about 3 hours of sleep + 1 hour nap that really affected my workout. I was unsuccesful in reaching my maxes. Plus, I realized that I do not have the strength to squat my maxes because my form sucks. To fix my issues, I MUST get more sleep. I stayed up to watch TNA Wrestling, but I should have been sleeping instead! I'm going to drop the weight back down to about 100lbs on the squat and videotape my form. From here, I will make sure that I use correct form from now on. This kinda sucks, but I have to make sure that I do the exercises correctly. I rechecked my bench press form and bent over row form. I feel that these forms are next to perfect, but I still need to videotape them anyways. Overall, my workout effort was an A, but my performance was a C+.

Bench Press - 184 Lbs for 5 reps with a slight pause at the bottom (1 inch off chest as well). I will train harder once my spotter devices come in.

Squat - ??? - I have to reset this because my form is invalid

Bent over Row - 66 lbs

Chest Dips - 14; 7 ( I think, could have been 13; 7)

Obliques - two 50lb dumbbells. - I will raise this soon

Abs - 2x ankle weights for verticle knee ups +10 lbs dumbell, and 30lb for cable crunch

LPMNDCTE
12-22-2009, 07:34 AM
I'm in the process of moving, so I'll be in a deload state for a few weeks. Also, I dropped about 50 lbs to work on my squat form. Here are my plans for the next couple of weeks:



Wednesday- A December 23rd
3x5 SQ DELOAD & FORM CHECK (Barx5x2, 22x3, 44x3, 66x2, 88x1, 100x1, 120x5, 120x5, 120x5)
3x5 BP (Barx5x2, 33x3, 66x3, 99x2, 132x2, 165x1, 190x5, 190x5, 190x5)
4X5 Row (22x3, 44x3, 70x5, 70x5, 70x5, 70x5)
2XF CH Dip
2x8 Barbell Curl


Friday- B December 25th or 26th
3X5 SQ DELOAD & FORM CHECK (Barx5x2, 22x3, 44x3, 66x2, 88x2, 100x1, 125x5, 125x5, 125x5)
1X5 DEADLIFT (Ramp up to Top Set 1 = 28x3, 56x2, 84x2, 112x1, 130x1, 170x5) HEAVY
3X5 OH SHOULDER PRESS (Top Set 3 = 22x3, 33x2, 70x5, 70x5, 70x5)
1x6; 1x5 PULL UPS
2X8 NON PLATFORM Flat Footed Barbell CALF RAISE (100)
2x8 Tricep Work
Abs & Obliques

Monday- A- December 28th
3x5 SQ DELOAD & FORM CHECK (Barx5x2, 22x3, 44x3, 66x2, 88x2, 110x1, 125x5, 125x5, 125x5)
3x5 BP (Barx5x2, 33x3, 66x3, 99x2, 132x2, 165x1, 195x5, 195x5, 195x5)
4X5 Row (22x3, 44x3, 75x5, 75x5, 75x5)
2XF CH Dip
2x8 Barbell Curl
2X8 NON PLATFORM Flat Footed Barbell CALF RAISE (100)
Abs & Obliques

Wednesday- B December 30th
3X5 SQ DELOAD & FORM CHECK (Barx5x2, 22x3, 44x3, 66x2, 88x2, 100x1, 110x5, 110x5, 110x5) DELOAD
1X5 DEADLIFT (Ramp up to Top Set 1 = 26x3, 52x3, 78x2, 104x1, 130x1, 175x5) HEAVY
3X5 OH SHOULDER PRESS (Top Set 3 = 22x3, 33x2, 75x5, 75x5, 75x5)
1x6; 1x5 PULL UPS
2x8 Tricep Work


Friday- A
3x5 SQ DELOAD & FORM CHECK (Barx5x2, 22x3, 44x3, 66x2, 88x2, 100x1, 120x5, 120x5, 120x5)
3x5 BP (Barx5x2, 33x3, 66x3, 99x2, 132x2, 165x1, 200x5, 200x5, 200x5)
4X5 Row (22x3, 44x3, 75x5, 75x5, 75x5, 75x5)
2XF CH Dip
2x8 Barbell Curl
2X8 NON PLATFORM Flat Footed Barbell CALF RAISE (100)
Abs & Obliques

LPMNDCTE
12-22-2009, 12:40 PM
20 minutes of Power Walking on the Treadmill. Nothing special, I decided to skip HIIT because I want to give my body more recovery time for Wednesday's Workout...

LPMNDCTE
12-29-2009, 10:55 AM
Current Lifting Stats
_________________

3x5 Barbell Flat Bench Press 190 lbs
3x5 Barbell Back Squat 130 lbs
1x5 Barbell Deadlift 175lbs
3x5 Bent Over Row 81.5lbs
3x5 Barbell OH Press 77 lbs
2x8 Barbell Calf Raises 100lbs



2 Week Goal (Jan. 13)
______

BP - 200
Squat - 140
Deadlift - 205