yellowmoomba

Here's my new workout plan It's broken down into three week chunks. Week 1 will be heavy (5 reps), Week 2 is medium (10 reps) and Week 3 will be an assortment of different exercise with ranging rep ranges. I will increase the weight by 5-10 lbs for week 4 then again on week 7 and so on.

I already started this type of workout in my old journal. I'll just pickup where I left off. I'm on Week 3 and doing Back/Bis today.


OLD JOURNAL

Football practice starts this week so I will be practicing/playing on Thursday nights. I'm going to implement pickup basketball, running, and plyo's soon too as part of my cardio training.

Height: 5' 10"
Weight: 187
Waist: 34 1/2
Arms: 16 +
Chest: 43 +
Quads: 23
Calfs: 14 +
Neck: 16 +

GOALS:
33 1/2 waist
Increase foot speed

Supplements:
Whey
ZMA
Multi-Vitamin


WEEK 1 EXERCISES

GOAL: 5 REPS

========
Chest/Tris/Calfs (week 1)
========

Incline DB Press
105 x 5
105 x 5

Flat DB Press
95 x 5

Incline Fly
70 x 6

Weighted Dips
bw + 90 lbs x 4 | dropset bw x 5
bw + 90 lbs x 4 | dropset bw x 5

CG Bench Press
175 x 6
175 x 6

Overhead Tricep Rope Pull
140 x 5
140 x 5

45' Leg press calf raises
210 x 5
210 x 5
210 x 5

Seated Calf raise
115 x 5
115 x 5
115 x 5

ABS



========
Back, Bis (week 1)
========

light Cardio

BACK

Weighted Pullups using belt
bw +50 x 5
bw +50 x 5

Single Arm Dumbell Rows
140 x 5 Right Arm | 5 Left Arm
140 x 5 Right Arm | 5 Left Arm

Rack Deadlifts
315 x 5
315 x 5

T-Bar Wide grip Row
120 x 5
120 x 5

BICEPS and FOREARMS

Weighted Chinups using belt
bw +35lbs x 5 |dropset | 3 more with just bw
bw +35lbs x 4 |dropset | 2 more with just bw

Straight Bar Curls
110 x 5
110 x 5

ABS

========
Day off
========

========
LEGS (week 1)
========

Squats
135 x 10 (w) 225 x 3 (w)
275 x 5
275 x 5
275 x 5

SLDL
275 x 5
275 x 5

Deadlift
225 x 10
275 x 5


Shoulders/Traps

DB Seated Press
70 x 5
70 x 5

Laternal DB Raise
40 x 5
40 x 5

Shrugs
365 x 5
365 x 5

Upright Row
125 x 5

ABS


WEEK 2 EXERCISES


GOAL: 10 REPS

========
Chest/Tris/Calfs (Week 2)
========

Incline DB Press
85 x 10
85 x 10

Flat DB Press
85 x 10

Incline Fly
65 x 10

Weighted Dips
bw + 60lbs x 7 | dropset bw x 5
bw + 60lbs x 4 | dropset bw x 5

CG Bench Press
135 x 10
135 x 10

Lying Tricep Extentions
15
15

Dips
bw x 13

45' Leg Press Calf Raises
200 x 10
200 x 10

Seated Calf Raises
90 x 10
90 x 10

ABS
2 sets of 20 crunches on Swiss Ball

========
Back, Bis (week 2)
========


BACK

Weighted Pullups using belt
bw +45 x 7 |dropset | 5 more with just bw = 12
bw +45 x 5 |dropset | 4 more with just bw = 9

Single Arm Dumbell Rows
130 x 10 Right Arm | 10 Left Arm
130 x 10 Right Arm | 8 Left Arm

T-Bar Wide grip Row
110 x 10
110 x 7

BICEPS and FOREARMS

Weighted Chinups using belt
bw +35lbs x 5 |dropset | 3 more with just bw = 8
bw +35lbs x 4 |dropset | 2 more with just bw = 6

Straight Bar Curls
100 x 8
100 x 5

Reverse Curls: 2 sets
75 x 9
75 x 9

ABS

========
Day off
========

========
LEGS (week 2)
========

Squats
135 x 10 (w)
225 x 10
225 x 11
225 x 10

SLDL
225 x 10
225 x 10

Deadlift
225 x 10
225 x 10

Shoulders/Traps

DB Seated Press
65 x 9
65 x 10

Laternal DB Raise
35 x 10
35 x 10

Shrugs
315 x 10
315 x 10

Upright Row
115 x 10

ABS


WEEK 3 EXERCISES

GOAL: SWITCH IT UP

Workout #1

========
Chest/Tris/Calfs (week 3)
========
Weighted Dips
bw +45 x 10
bw +45 x 10

Incline Hammer Machine (dropset)
190 x 8 | dropset 120 x 6
190 x 8 | dropset 120 x 6

Free Motion Fly Machine
High attachment 80 x 8
High attachment 80 x 8

Low attachment 50 x 8
Low attachment 50 x 8

TRICEPS

Skull Crushers
85 x 10
85 x 10

Overhead DB Press
75 x 10
75 x 10

CALFS
Toe Squats
135 x ASAP
135 x ASAP
135 x ASAP

ABS



========
Back/Bis/Forearms (week 2)
========

Sumo Style Deadlift
225 x 15
275 x 10

Opposite Grip Chinups
bw x 10
bw x 10

Hammer Low Row
250 x 8
250 x 8

Wide Grip Pullups
bw x
bw x

Lying Wide Grip Pullups
bw x
bw x

Hammer Ball Curl
65 x 10 Right | 10 Left
65 x 10 Right | 10 Left

ABS
========
Day off
========


========
Legs/Shoulders (week 3)
========

Plyo’s

Leg Press
2 sets of 10

Hack Squat
2 sets of 10

Leg Curls
2 sets of 10

Lunges
2 sets of 10

SHOULDERS/TRAPS

Upright Row / Push Press (superset)
105 x 10
105 x 10
105 x 10

DB Shrugs
105 x 10
105 x 10

Cable side raises
40 x 10
40 x 10

ABS

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

Monolith

Dang, pretty precise routine youve got planned out. Looks kind of similar to GP's P/RR/S. Good luck.

http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

yellowmoomba

I did use Gopro's P/RR/S before. It worked out great. This workout is a combination of P/RR/S and MaxOT - at least that's how I came up with this routine.

I only want to lift three days since I'll be playing football one night a week and doing some other type of cardio training another day.

Thanks for stopping by!

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

yellowmoomba

8/9/04

Diet for Today (so far)

6:30am
2 scoops Whey with 12 oz Skim Milk

8:00am
20 oz Coffee
two piece wheat toast
2 tablespoons of Nat. PB
20 oz water

11:30am
1 can tuna
2 pieces of wheat bread
lettuce/hot peppers/hot sauce
1 bowl veg/beef soup
20 oz water

2:00PM
1 cup broccili
1/2 cup cottage cheese
20 oz water

3:00PM
1/2 cup strawberries
1/2 cup cottage cheese

EDIT Later....(edited)

4:30PM - 6'ish
Workout

6:00PM
2 scoops whey
1 banana
water

7:00PM
12 oz BBQ Chicken
spinach salad with red peppers and tomatos

9:00
2 scoops whey + 10oz skim milk

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

atherjen

Looking great YM! Best of luck with the new goals.

question- what sort of deads are you doing last on leg day?

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

yellowmoomba

Thanks I'm not doing deads on week 3 during my leg day but I am doing Sumo Style on Back day during week 3. I wanted to switch things up a bit. I'm doing conventional deads on my Leg Day on week 1 and 2. I know there's been a lot of discussion on when to do Deads so I figured I do them on Leg day for two weeks then do them on back day for one week just to change things up. You are very observant!

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

yellowmoomba

========
Back/Bis August 9th, 2003
========

CARDIO
2 games of ball to warmup

Sumo Style Deadlift
*I'm still figuring out my stance and form.
225 x 5
275 x 5
275 x 5
275 x 8

Opposite Grip Chinups
bw x 13
bw x 8

Hammer Row
230 x 12
250 x 10

Wide Grip Pullups * These were a lot harder to do as my fourth exercise
rather than my first. This was the only exercise I used straps with.
bw x 7
bw x 7

Lying Wide Grip Pullups
bw x 8
bw x 8

Single Hammer Ball Curl
6 plates x 10 Right | 10 Left
6 plates x 10 Right | 10 Left

ABS
Knee Raises
15
15

Swiss ball crunch
20
20
*Overall I was sweating like crazy. Doing mostly compound movements keep my heart rate up. RI were about 75 seconds.

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

JerseyDevil

Good looking plan and workouts YM. 130 x 10 for one arm rows? That's awesome!

I only see one thing that concerns me. I peeked in your profile... Michigan football?

GO BUCKEYES!!!

naturaltan

as always ... very well thought out.

just kick'in it in the ole Charger

yellowmoomba

Thanks! Go Blue! Let's keep the B***eyes out of my journal

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

yellowmoomba

HEY NT!! What's up man??!! Good to see you stop by

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

atherjen

sounds like a good plan to me then you are going to be ONE played out boy after the first couple weeks of leg day!!! squats and 2 diff deads!

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

yellowmoomba

That's the plan You should talk

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

naturaltan

things are things

Are you playing ball again this year as well as football?

just kick'in it in the ole Charger

yellowmoomba

I'll probably just play football from September to December. I'll play pickup ball once/twice a week for my cardio. Depending on if we keep playing football - I may look into a Krav Maga class rather than basketball. I wasn't really excited about playing last year. I'd rather just play pick up basketball to stay in shape.

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

naturaltan

What is Krav Maga?

just kick'in it in the ole Charger

yellowmoomba

Hey NT

visit www.kravmaga.com

Krav Maga is the official self defense system of the Israeli Defense Forces, and has been taught to hundreds of law enforcement agencies and thousands of civilians in the United States. Krav Maga is a simple, effective self defense system that emphasizes instinctive movements, practical techniques, and realistic training scenarios.

I'm going to check out a class probably next month to see if it's something I want to sign up for. I've taken Judo and Hapkido in college. It was fun and I got really flexible. I checked out Tae Kwon Do after college but I really didn't find it "practicle".

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

yellowmoomba

August 10, 2004

2 games of basketball

Leg Press
8 plates x 15
10 plates x 9
12 plates x 4

Hack Squats
Wide Stance (all the way down)
180 x 12
180 x 12

One legged Sled
180 x 10 (each leg)
180 x 10 (each leg)

Seated Leg Curls
90 x 15
90 x 15

Shoulders

Upright Row | Standing Military Press (superset)
105 x 8
105 x 8
105 x 8

DB Shrugs
105 x 10
105 x 10

Standing side raise
30 x 10
30 x 10

*GREAT workout. I was whipped by the end.

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

yellowmoomba

August 11, 2004

I just finished my first three weeks of this new program. I was testing certain exercises and weights. I'm going to adjust a few exercises and continue to do this program for nine more weeks ( three - three week chunks) then re-evaluate. I notices that my energy level for shoulders after doing legs is low. I'll see how the next three weeks go. I may have to break out shoulders into its own day.

My hernia repair seems to be feeling much better. It's been 9 weeks since surgery. I still can't do all the ab exercises that I used to but I'm sure in the next month or so I'll be back to normal. I haven't sprinted yet but running and cutting hasn't been a problem.

Today is a much needed OFF DAY. I weighed in at 186 this morning. My waist is just above 34". I'm sure I can get to 33 1/2" within the next 10 days then I'm going on our annual HOUSE BOAT TRIP for four days down in Lake Cumberland, KY.

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

JerseyDevil

I've been there before. When I lived in Ohio we spent a couple of weekends at Lake Cumberland. Beautiful place!! Also did some camping in the Daniel Boone National Forest at Red River Gorge. Awesome scenery.

naturaltan

I've heard of that system ... guess it just didn't register. I saw a program on TLC one time abouit different martial arts. KM looked quite impressive. As you have said, it's simple and effective. You can save the fancy footwork for when you start to run from trouble.

Let me know how that goes ... it sounds very interesting. I don't see anyone teaching it here.

just kick'in it in the ole Charger

yellowmoomba

Jersey - Lake Cumberland is awsome. The scenery is beautiful. It's just a lot of fun to get away from home with 15 of your friends for a 4 day long party

NT - I'll let you know how KM goes It does seem like a "useful" skill to have. We'll leave the fancy footwork to running and basketball

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

yellowmoomba

August 12, 2004

HEAVY WEEK - I'm trying to get 5 reps

2 games of ball to warm up

*Felt kinda weak today.....It wasn't too bad of a workout.

Incline DB Press
105 x 3 (plus one more with a spot)
105 x 2 (plus one more with a spot)

Flat DB Press
105 x 3 (plus one more with a spot)

Incline Fly
70 x 6

Weighted Dips
bw + 90 lbs x 3 | dropset bw x 8
bw + 90 lbs x 2 | dropset bw x 6
bw + 45 lbs x 5 | dropset bw x 3

CG Bench Press
155 x 7
165 x 5
175 x 4

Overhead Tricep Rope Pull
140 x 8
140 x 9

45' Leg press calf raises
225 x 10
275 x 10
275 x 10

Seated Calf raise
120 x 8
120 x 7
120 x 6

ABS

Hanging knee raise
18
16

Swiss Ball Crunch
20
20

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."