Eric Cartman's Old School Back to Basics Ultra-Mega-Mega Training Log!!!!

[Eric Cartman]

Hey folks,

I have started this log because I need your help....

In the past, I have done sloppy bulking, bad routines, and gotten nothing but fat and weak...

THIS TIME FAILURE IS NOT AN OPTION.

I am requesting your input and advice as I go along this journey ..If I plateau or stall, I will need your expertise and guidance.

Thanks in advance...

My stats:

6 ft 1, 31 years old, 164 lbs, 16% BF

Bench: 135 lbs
Deadlift: 145 lbs
Squat: 125 lbs
Press: 90 lbs
Row: 65 lbs
Curl: 70 lbs

Pic of me attached with this message, so you can see my "BEFORE" picture...

My goal will be to make major strength gains in all the major lifts, and to achieve some mass.

I will be doing a very simple and basic routine, either Radar's Old School Routine or Chris Mason's Mass Made Easy.

The idea will be to keep it very simple and make progress...

Stay tuned... first workout coming.

[Eric Cartman]

Okay, I have decided to do the Rader Foundation Routine.

http://www.t-nation.com/free_online_...chool_training

Its 3 times a week, the same routine each day.

Squat 1x20 and a light superset of dumbell pullovers 1x20
Standing barbell military press, 1 x 10-12
Barbell curl, 1 x 10-12
Barbell bench press, 1 x 10-12
Barbell bent-over row, 1 x 10-12
Sit-up, 1 x 10-12

You get to increase the volume when you hit a strength plateau.

I'm going to start logging this tomorrow.

Thanks to Off Road for introducing me to this routine.

[Off Road]

Good luck
and remember, it's not about the routine you pick, it's about the effort you put forth following all the protocols of effective training. I hope the next year of training is more helpful to you than the last three have been.

[Eric Cartman]

Yes, Off Road... after today's workout, I can see why you endorse this program.. if you do warm-up sets with all the exercises, its actually pretty challenging.

07-04-2011

Squats - 45x6 45x6, 65x5 70x3, 85x10 85x10
DB Pullover 15x20

Bench Press 45x10 45 x10, 65x5 85x3, 95x2, 115x9

Military Press 45x6 45x6 45x5 65x3 45x9 (my warm-up set ended up being my workset)

Rows 10x6 35x10

Barbell Curls 10x20 20x6 30x3 50x10

Situps 1X10

[Bako Lifter]

Nice, now stick with that weight and try to hit 12 reps on everything next time. And do sit-ups with a 10lb plate on your chest.

[Off Road]

Drop the weight and get 12 EASY, EASY reps. Then start adding weight. You should have a light build-up phase.

[Eric Cartman]

Drop the weight and get 12 EASY, EASY reps. Then start adding weight. You should have a light build-up phase.

Okay, I'll drop the weight next time...

Should I drop the weight on squats too? My quads are pretty sore today...

[Off Road]

Should I drop the weight on squats too? My quads are pretty sore today...

Are you wanting to do the 20 reppers? If so, start with just the bar.

[Eric Cartman]

07-06-2011

Squat - light body squat warmup, 45x20
DB Overhead Pull - 15x20

Bench Press 45s10 55x3 65x2 85x12

Military Press 20x10 45x12

Rows 10x10 25x12

Barbell Curls 10x10 20x6 30x3 30x2 40x12

Situps 10x12 (using 10 lb weight)

[Off Road]

That looks a lot better. Now just add the weight from there. Don't ever worry about how low you start, but be impressed with where you end up. Make sure you put in some notes about how tough the final sets were so we can tell when things are getting really tough. Also, make weekly notes of your bodyweight. Good luck and keep it up.

[Bako Lifter]

Perfect.

[Eric Cartman]

Thanks Bako and Off Road, I appreciate your help with my journal...

The road to success is ahead!!!

[Eric Cartman]

07-08-2011

Squat 45x6 45x3 45x2 55x20
Pullover 15x20

Bench Press 45x10 55x3 65x2 95x12

Military Press 20x10 55x10 (failed at 10 reps)

Rows 10x10 30x12

Curls 10x10 20x6 30x3 30x2 50x12 (last few reps were really difficult)

Situps 10x12

[StLRPh]

good luck with everything, you're actually not that far off from where I was a few years ago myself...

[Eric Cartman]

good luck with everything, you're actually not that far off from where I was a few years ago myself...

Thanks..

I guess I need to drop the weight on the military press and curls, or I might stall too fast...

[Off Road]

Thanks..

I guess I need to drop the weight on the military press and curls, or I might stall too fast...

Good answer.

Do you know how to extend the sets on squats (ie. the breathing)?

[Eric Cartman]

Good answer.

Do you know how to extend the sets on squats (ie. the breathing)?

I think so.... you have to stand there taking breaths while you pause between reps. I've been doing that already, not because the weight was heavy, but because I was winded..

I will drop military press to 30 lbs, using dumbells, and work back up to the bar, then add 5 lbs each time from there.

For curls, basically 40 lbs is very easy, and 50 lbs is getting difficult, so there isn't really much in between..

[Off Road]

Looks like you have it figured out. Now I'll just sit back and watch. When you start to stall on a lift, I have a little tid-bit for you.

[Eric Cartman]

Weighing in at 166 lbs today.

[Eric Cartman]

07-11-2011

Squat 45x6 45x3 45x2 65x20
Pullover 15x20

Bench 45x10 55x3 65x2 100x10 (a bit surprised that I missed my 12 reps here)

Military Press 20x10 20x6 24x3 24x2 40x12

Rows 10x10 35x12

Curls 10x10 20x6 30x3 45x12

Situp 10x10 (put the bench on maximum incline and failed at 10 reps)

[Off Road]

Nice. Might have just been a bad day for bench, try 100 again next time.
Also, try not to use such big jumps in your final set. More like 50x5, 70x3, 90x1, and then 100x12

And you better weigh ~170 lbs by next weekend!!!

[Eric Cartman]

Nice. Might have just been a bad day for bench, try 100 again next time.
Also, try not to use such big jumps in your final set. More like 50x5, 70x3, 90x1, and then 100x12

And you better weigh ~170 lbs by next weekend!!!

Okay , I guess I will just do 3 warm-up sets from now on and not have such big jumps....

I know Rippetoe recommends 5 warm-up sets, but that much seems to burn me out..

[Eric Cartman]

07-13-2011

Squat 45x5 45x3 65x1 75x10 75x10
Pullover 15x20

Bench 45x5 70x3 90x1 100x12

Press 20x5 30x3 40x1 45x12

Rows 10x5 10x3 20x1 40x12

Curls 10x5 30x3 40x1 50x12

Sit 10x10

[Off Road]

You are failing at 75 lb squats?

[Eric Cartman]

No, I didn't fail at 75 lb squats...

The website said you shouldn't do 20 rep squats every single workout.. sometimes you do sets of 10... or a few sets of 15, for variety..