Eat the meek, savor the taste.

**MCx2** · 08-16-2006, 11:33 AM

I've been kinda playing around for the last few weeks with a full body routine and I finally worked something out to my liking. I figured it warrants a new journal so here it goes...

My new routine wil consist of 3 workouts, monday, wednesday, and friday. I was really hoping to do an upper/lower split, but work has not allowed me to be in the gym more than 3 days a week so this is what I came up with:

Monday: Light Lower/Heavy Upper
Leg Press: 3 x 12-15
BB Bench: 3 x 6-8
BB Rows : 3 x 6-8
Single Leg RDL's: 3 x 12-15
DB Shoulder Press: 3 x 6-8
CG Pulldowns: 3 x 6-8

Wednesday: "Fun Day"
Power Cleans: 5 x 3
Deadlifts: 5 x 5
Good Mornings: 3 x 8-10
Bi's/Tri's: 3 x 8-12

Friday: Heavy Lower/Light Upper
Squats: 3 x 6-8
DB Incline Press: 3 x 10-12
DB Rows: 3 x 10-12
Romanian Deadlifts: 3 x 6-8
Millitary Press: 3 x 10-12
WG Pulldowns: 3 x 10-12

On week 5 I will bump everything up to 10-12 reps and cut the weight considerably. Week 10 I will take off and more than likely repeat with a different exerscise selection.

I would really like to squat on both days but I don't think the ole knees could take it, especially with heavy deadlifts back on the menu.

Today I will be testing my power clean 1RM, so I might do the same for deads, it will all depend on how crowded the gym is. Only a few hours left of work then I'm off to the gym!!! Can't wait.

**Gazhole** · 08-16-2006, 11:56 AM

I really like the idea youve got going with this routine. Good combination of Upper/Lower + FullBody.

Good luck man! I'll be interested to see how this works out for you!

Fun Day looks like a cool place to put other olympic/power lifts aswell. Is this part of your plan too?

**MCx2** · 08-16-2006, 12:00 PM

Originally Posted by Gazhole

I really like the idea youve got going with this routine. Good combination of Upper/Lower + FullBody.

Good luck man! I'll be interested to see how this works out for you!

Fun Day looks like a cool place to put other olympic/power lifts aswell. Is this part of your plan too?

Hah, thanks. Yeah the fun day is going to be the breeding ground for my olympic lifts actually. I'm starting with the only lift I have experience with and I'll work from there. I'm really interested in trying snatches out but I don't know if that's such a good idea with my knees, definitely play it by ear, but that's the basic idea.

**Gazhole** · 08-16-2006, 12:03 PM

Originally Posted by FatCatMC

Hah, thanks. Yeah the fun day is going to be the breeding ground for my olympic lifts actually. I'm starting with the only lift I have experience with and I'll work from there. I'm really interested in trying snatches out but I don't know if that's such a good idea with my knees, definitely play it by ear, but that's the basic idea.

Coolness. Sounds good to me, always good to put a bit of variety in there. Helps you enjoy this lifestyle all the more!

And yeah, probably a good idea to be nice to your knees for a while. Crazy motherfu...

**MCx2** · 08-16-2006, 06:36 PM

Power Clean:
135 - 1
155 - 1
175 - 1
185 - 1
195 - 1
200 - fail

4" Platform Deadlifts:
135 - 5
225 - 3
315 - 1
335 - 1
355 - 1
365 - fail

Good Mornings:
155 - 8,8,8

DB Curls:
35's - 12,12,12

Dips:
BW - 12,12,16

Today was an interesting day. All I really had planned today was my 1RM for power cleans, and I ended up doing a few things that I had never done before. For one this is the first time since high school I have attempted a power clean, and I have to say I enjoyed doing them. I don't know what the fuck I was thinking with the platform deads but I decided I wanted to get my 1RM for them as well. It's ALOT harder when the bar is below your feet! My legs were still kinda worthless from mondays workout so these were closer to RDL's than regular DL's

. Looking foward to fridays w/o.

Weight: 207.5

**kenwood** · 08-19-2006, 01:01 AM

nice workout.nice routine

goodluck for your goals

**MCx2** · 08-19-2006, 06:47 AM

Originally Posted by kenwood

nice workout.nice routine

goodluck for your goals

Thanks Kenwood. All you can do is plan well (I think I did) and work hard.

**MCx2** · 08-19-2006, 08:01 AM

Incline DB Press:
75's - 8
90's - 8,8,8

DB Rows:
90's - 8,8,10

Lunges:
BW - 15,15,15

DB Shoulder Press:
70's - 8,8,8

Hammer Strength Row:
2 plates each side - 12,12,12

Single Leg RDL's:
40's - 12,12,12

Today was pretty cool. Just wanted to lay low and be fresh for monday. Tried out lunges for the first time. I thought they would hurt my knees but they didn't so I'll add weight on monday. Pretty good pressing day, I'll have to look back but I don't know if I've ever done 70's for shoulder press. I can go higher if I want to as well. Last time I did Hammer Strength rows months ago this weight was hard for me. It was real easy today.

Weight: 206.5

**AKIRA** · 08-19-2006, 07:35 PM

Did you get winded doing Lunges? I always fucking do.

Did you do all one side first then the other or did you did one rep on one side and one rep on the other..?

**MCx2** · 08-21-2006, 06:36 PM

Originally Posted by AKIRA

Did you get winded doing Lunges? I always fucking do.

Did you do all one side first then the other or did you did one rep on one side and one rep on the other..?

Not really, I'm just falling all over the place like an idiot. I added weights today and it was easier

**MCx2** · 08-21-2006, 06:43 PM

BB Bench:
135 - 5
205 - 5
245 - 6,6,8

BB Row:
205 - 6,6,6

DB Lunges:
30's - 8,8,8

DB Shoulder Press:
75's - 6,6,6

CG Pulldowns:
170 - 12,12,12

SLRDL's:
40's - 12,12,12

Today felt good, not too much to talk about. Lunges were cool, I can add weight to those. I got ahead of myself, I meant to do Millitary Press today, oh well, the DB's were fine.

Weight: 208

**MCx2** · 08-23-2006, 06:03 PM

Power Cleans:
180 - 3,3,3,3,3

Platform Deadlifts:
135 - 5
225 - 5
305 - 5,5,5

DB Curls:
35's 12,12,12

Dips:
BW - 12,12,12

Whew, only 4 exerscises today but goddamn am I pooped. Power Cleans took alot more out of me than I expected. I maxed out last week and used a formula I got out of an NSCA book to figure out my 3RM. After the first 2 sets I was thinking that I wasn't using enough weight, boy was I wrong. I labored REAL hard to get the 3rd rep of the 5th set. I couldn't beleive the overall fatigue I was feeling. Pretty kick ass. Deads were awesome as usual. I didn't mention it last time, but previously I was using straps on all my heavy deads, not anymore. My last set I had to switch to an alternating grip to finish up.

A friend of a friend was in the gym tonite, he's a big ass dude. He was supersetting flat bench with hammer strength rows, then he did some weighted hypers, some rotator cuff work and split. He couldn't have been in there for more than 25 minutes, but hell it's working for him, he's huge. To the point: He asked me if I was cutting because I looked alot leaner than I did last time he saw me. I just thanked him cuz any kind of positive reinforcement goes a long way with me. I never notice any difference until someone says something. Then I went to see a friend real quick on my way back to work and he said I'm getting fucking huge, which is another 2pts. I know I work hard and I'm getting results, but it's always good to hear it from others.

On another note, there is a hot chick that I went to high school with that was at the gym tonite. She's in great shape, small breasts and I liked em, until... Until she bent over today and her 33B (I'm guesstimating) boobies popped out a little and had stretch marks all over them. Now stretch marks don't bother me usually but they have to be on big tits I mean come on. Her little boobs looked like my nuts when I get out of a cold pool, what a bummer.

Weight: 208 (pigged out last 2 nights)

**Gazhole** · 08-24-2006, 12:50 AM

Oooh, stretchy small boobs = bad. Being a breast man that aint appealing to me either.

Nice going on the Power Cleans though man, that looks like a brutal movement. Fun Day looks awesome as hell.

Keep it up!

**AKIRA** · 08-24-2006, 12:31 PM

Originally Posted by FatCatMC

Whew, only 4 exerscises today but goddamn am I pooped. Power Cleans took alot more out of me than I expected. I maxed out last week and used a formula I got out of an NSCA book to figure out my 3RM. After the first 2 sets I was thinking that I wasn't using enough weight, boy was I wrong. I labored REAL hard to get the 3rd rep of the 5th set. I couldn't beleive the overall fatigue I was feeling. Pretty kick ass. Deads were awesome as usual. I didn't mention it last time, but previously I was using straps on all my heavy deads, not anymore. My last set I had to switch to an alternating grip to finish up.

A friend of a friend was in the gym tonite, he's a big ass dude. He was supersetting flat bench with hammer strength rows, then he did some weighted hypers, some rotator cuff work and split. He couldn't have been in there for more than 25 minutes, but hell it's working for him, he's huge. To the point: He asked me if I was cutting because I looked alot leaner than I did last time he saw me. I just thanked him cuz any kind of positive reinforcement goes a long way with me. I never notice any difference until someone says something. Then I went to see a friend real quick on my way back to work and he said I'm getting fucking huge, which is another 2pts. I know I work hard and I'm getting results, but it's always good to hear it from others.

Thats funny. I was asked a few days ago if I was juicing. I told HER that I weigh 208lbs. She looked bewildered until I said, last time you saw me I was 221lbs...? "Oh.. I dont get it."

LBM gives you the look of being bigger just cuz your muscles are showing. Its quite the high!

What was the formula you used for figuring your 3RM?

**MCx2** · 08-25-2006, 11:26 AM

Originally Posted by AKIRA

Thats funny. I was asked a few days ago if I was juicing. I told HER that I weigh 208lbs. She looked bewildered until I said, last time you saw me I was 221lbs...? "Oh.. I dont get it."

LBM gives you the look of being bigger just cuz your muscles are showing. Its quite the high!

What was the formula you used for figuring your 3RM?

It's a chart actually. It's in this book that is like a fucking textbook, but bigger : Essentials of Strength Training and Conditioning. Has everything you could possibly want to know. lol.

**Gazhole** · 08-26-2006, 03:43 AM

Originally Posted by FatCatMC

It's a chart actually. It's in this book that is like a fucking textbook, but bigger : Essentials of Strength Training and Conditioning. Has everything you could possibly want to know. lol.

Whos it written by?

I might take a look for it. I take its a GOOD book on training? Rather than the endless crappy literature thats about these days.

**MCx2** · 08-26-2006, 01:02 PM

Squats:
135 - 5
245 - 6,6,6

Incline DB Press:
80's - 10
90's - 8,8

Pullups:
BW - 6,6,6

RDL's:
225 - 8,8,8

That's it. Didn't feel good at all, I was lucky to do what I did.

Weight: 207

**MCx2** · 08-29-2006, 10:48 AM

Bench SS/w Pullups:
245 - 6,6,6
BW - 8,6,6

DB Shoulder Press:
60's - 10,10,10

DB Rows:
100's - 6,6,6

Weight: 207

This workout only took me 22 minutes to complete, and I felt like it was one of my best ever. I was absolutely destroyed after the Bench/Pullup superset. I think I'm onto something here. I feel I get my best workouts when the volume is low, low # of exerscises, and the intensity is high. Also being this was an upper body only workout, I got to push it a little harder. Only thing that I'm worried about is not having enough frequency if I only did 1 upper and 1 lower a week, with a "Fun day" in between. I enjoy doing the full body routine but I feel like I'm sacraficing size.

I don't think I'll get to workout again until at least thursday this week because of the hurricane that is comming right for us. Schools are already closed and I'm closing my office tommorrow.

I think this might be a new routine though, like I said I really enjoyed today's workout, and as heavy and as taxing as my "fun day" is, I think I might be able to get away with one upper and one lower day with a "fun day" in between. We shall see.

Friday might look like this:
- Back Squats
- RDL's
- Lunges
- Good Mornings
- Calf raises

**Gazhole** · 08-29-2006, 11:09 AM

I think thats a great idea, personally. Youll def. see some strength gains with that plan, especially since youll be doing olympic lifts in between - most of which are full body exercises anyway.

That superset looked fucking brutal, man. *impressed* :P

**MCx2** · 08-29-2006, 11:31 AM

Originally Posted by Gazhole

I think thats a great idea, personally. Youll def. see some strength gains with that plan, especially since youll be doing olympic lifts in between - most of which are full body exercises anyway.

That superset looked fucking brutal, man. *impressed* :P

I thought I was gonna keel over after that shit. Felt great though. Defintely something I'm gonna work with.

I'm starting to feel a little like MJH that has 30 journals going. I can't seem to find something and stick with it, but this seems more promising than all of em.

**Gazhole** · 08-29-2006, 12:20 PM

Originally Posted by FatCatMC

I thought I was gonna keel over after that shit. Felt great though. Defintely something I'm gonna work with.

I'm starting to feel a little like MJH that has 30 journals going. I can't seem to find something and stick with it, but this seems more promising than all of em.

Haha, i did wonder about the MJH journals :P.

I think if youre going to enjoy the upper/fun/lower split more than what youre doing now, i say go for it. Its not WORLDS different from your current one. Just imagine workouts like today's all the time.

And yeah, supersetting kills me too.

**MCx2** · 08-31-2006, 08:25 AM

I friggin hate hurricane days. Especially when THERE'S NO HURRICANE!!!! The whole friggin state shuts down. I had absolutely nothing to do yesterday except smoke some weed, drink some beers, and BBQ all day (which actually sounds like a pretty nice little wednesday now that I think about it). I ate like shit for the last 2 days and the gym was closed the whole time. Yippie. I don't plan on trying to squeeze wednesdays workout in today, I'll just take the rest.

**KelJu** · 08-31-2006, 08:42 AM

Originally Posted by FatCatMC

I friggin hate hurricane days. Especially when THERE'S NO HURRICANE!!!! The whole friggin state shuts down. I had absolutely nothing to do yesterday except smoke some weed, drink some beers, and BBQ all day (which actually sounds like a pretty nice little wednesday now that I think about it). I ate like shit for the last 2 days and the gym was closed the whole time. Yippie. I don't plan on trying to squeeze wednesdays workout in today, I'll just take the rest.

Hell yeah, what are you complaining about? You should be so lucky to eat BBQ and smoke weed all day. Damnit, I want to smoke weed and eat BBQ.

I might just call my hook-up. Thanks for implanting the idea.

**AKIRA** · 08-31-2006, 11:56 AM

Originally Posted by FatCatMC

I friggin hate hurricane days. Especially when THERE'S NO HURRICANE!!!! The whole friggin state shuts down. I had absolutely nothing to do yesterday except smoke some weed, drink some beers, and BBQ all day (which actually sounds like a pretty nice little wednesday now that I think about it). I ate like shit for the last 2 days and the gym was closed the whole time. Yippie. I don't plan on trying to squeeze wednesdays workout in today, I'll just take the rest.

Golds wasnt closed!

I got my workout in and scheduled around that joke of a storm. Skipped today though.

Tomorrow is accessory day! I would say its a "fun" day but I dont have fun doing half the shit. Grip workouts are fun, but core? No. Neither is stretching nor cardio, but if this shit was easy, everyone would be fit.

Legs are coming back in next week.

**MCx2** · 09-01-2006, 05:06 PM

Originally Posted by AKIRA

Golds wasnt closed!

I got my workout in and scheduled around that joke of a storm. Skipped today though.

Tomorrow is accessory day! I would say its a "fun" day but I dont have fun doing half the shit. Grip workouts are fun, but core? No. Neither is stretching nor cardio, but if this shit was easy, everyone would be fit.

Legs are coming back in next week.

I'm an idiot. I should have thought of that.

**MCx2** · 09-01-2006, 05:39 PM

Squats:
135 - 5
245 - 6,6,6

RDL's:
225 - 8,8,8

Lunges:
30's - 8,8,8

Good Mornings:
135 - 12,12,12

Weight: 208

It's actually pretty nice to say "Leg Day". I forgot how much I enjoyed the feeling of completely exhausting a muscle. Since I started doing full body workouts I really haven't had that feeling, it was only me that was exhausted. I just realized that in 12 days it will have been one full year since I got back in the gym. I've made a ton of progress, pretty good shit. As expected I ate like shit and my weight is up. What's new?

**MCx2** · 09-05-2006, 06:27 AM

Bench SS/W Pullups:
135 - 5
205 - 5
245 - 6,6,6

BW - 6,6,6

Seated DB Press:
50's - 12,12,12

DB Rows:
100's - 6,6,6

Weight: 207

I hate morning workouts. I feel completely ineffective. Oh well, got a decent workout in. Same routine as last monday, kicked my ass both times.

**DOMS** · 09-05-2006, 07:07 AM

Originally Posted by FatCatMC

I hate morning workouts. I feel completely ineffective. Oh well, got a decent workout in. Same routine as last monday, kicked my ass both times.

How long have you been doing morning workouts? It took me a while to get used to them, but now they're just as intense as my evening workouts.

**MCx2** · 09-05-2006, 07:49 AM

Originally Posted by DOMS

How long have you been doing morning workouts? It took me a while to get used to them, but now they're just as intense as my evening workouts.

It was yesterday only. My gym closed at noon so I had to get in there. Normally I lift at 6PM.

**Gazhole** · 09-05-2006, 11:37 AM

Yeah, ive tried morning workouts in the past and i seem to fatigue in about half the time. I hate morning workouts.

I usually start between 4:30 and 5:30 generally.

Thread: Eat the meek, savor the taste.

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Eat the meek, savor the taste.

Wednesday 8/16/06 "Fun Day"

Friday 8/18/06

Monday 8/21/06 Heavy Upper/Light Lower

Wednesday 8/22/06 "Fun Day"

Friday 8/25/06

Monday 8/28/06

Hurricane Days Suck!!

Friday 9/1/1

Monday 9/4/06

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