SDA Method

danzik17 · 04-17-2008, 11:13 AM

*Edit* Gah you whore. I read your blog and thought it was called the SDA method. Correction: Full Body Texas Method.*

This one's mainly for Gaz or anyone else familiar with the SDA Full Body method since I'm too lazy to type the whole thing

I basically just ripped this off of Gazhole's blog and substituted movements that I like. I'll definitely be keeping a log/journal since there are a lot more variables in this than I am used to keeping track of, and I'm sure I'll have some questions down the road.

Any thoughts?

Workout A
-------------
Lower Push x2
Squats (slightly wider than shoulder width stance)
Leg Press/Pistols (this depends on my right leg not hurting)

Upper Pull x2
Pullups
T-Bar Row

Accessory x2
Shrugs
Back against the wall Bicep Curls

Workout B
--------------
Lower Pull
Deadlifts
Glute Ham Raises

Upper Push
DB Bench Press
Dips

Accessory
Tricep Extension
Lateral Raises

Core Work
---------------
Alternating Sets of Crunches and holding the core straight out while on a decline bench for 30s. 3 sets each.

Cardio
---------------
Exercise Bike
OR
Elliptical

Witchblade · 04-17-2008, 12:39 PM

Fair enough. I'd replace dips with a shoulder press.

danzik17 · 04-17-2008, 12:56 PM

Any specific reason? They're parallel bar dips not bench dips, so I would think they would work the shoulders pretty well too.

Witchblade · 04-17-2008, 01:55 PM

Only the anterior part. Plus, I don't like dips. They're too stressful on the joints.

goob · 04-17-2008, 02:00 PM

Quote:

Originally Posted by danzik17

*Edit* Gah you whore. I read your blog and thought it was called the SDA method. Correction: Full Body Texas Method.*

This one's mainly for Gaz or anyone else familiar with the SDA Full Body method since I'm too lazy to type the whole thing

I basically just ripped this off of Gazhole's blog and substituted movements that I like. I'll definitely be keeping a log/journal since there are a lot more variables in this than I am used to keeping track of, and I'm sure I'll have some questions down the road.

Any thoughts?

Workout A
-------------
Lower Push x2
Squats (slightly wider than shoulder width stance)
Leg Press/Pistols (this depends on my right leg not hurting)

Upper Pull x2
Pullups
T-Bar Row

Accessory x2
Shrugs
Back against the wall Bicep Curls

Workout B
--------------
Lower Pull
Deadlifts
Glute Ham Raises

Upper Push
DB Bench Press
Dips

Accessory
Tricep Extension
Lateral Raises

Core Work
---------------
Alternating Sets of Crunches and holding the core straight out while on a decline bench for 30s. 3 sets each.

Cardio
---------------
Exercise Bike
OR
Elliptical

Almost exactly my template. Week 2 and it's working very well. I don't think you need to tweak it at all really. You could swap like Witch said, but i'd just add them in myself.

Only difference I have is that, I have hyperextentions instead of Glute ham raises. Also, I add more sets and reps here and there, but I don't/ can't do low volume. i also do cardio 3 x a week on off days.

You will like this Danzik, it's a good routine.

(Gaz should be charging for this)

danzik17 · 04-17-2008, 02:12 PM

Well we'll see how my right leg holds up since I injured it a couple of months ago. It's still keeping me from going very heavy on squats.

I'll be starting this on next Tuesday since I decided to take an impromptu week off of lifting. Too much work to do during this week and Saturday I'm going to be apartment hunting all day. I needed a rest anyway.

**Gazhole** · 04-17-2008, 03:04 PM

Looks good, man

They are only templates, you need to tailor it to your own training style.

Id add in a stability movement for core too though.

And lol, i WISH it was the SDA method. Im still writing that right now actually, ive got an introduction and thats it :P. Just finished my Chemistry Project (8000 words of HELL) so hopefully ill have a little more time to work on it.

Def. gonna track your journal. The program seems to be a hit with the other people here who are trying it

goob · 04-17-2008, 03:17 PM

Quote:

Originally Posted by Gazhole

Looks good, man

They are only templates, you need to tailor it to your own training style.

Id add in a stability movement for core too though.

And lol, i WISH it was the SDA method. Im still writing that right now actually, ive got an introduction and thats it :P. Just finished my Chemistry Project (8000 words of HELL) so hopefully ill have a little more time to work on it.

Def. gonna track your journal. The program seems to be a hit with the other people here who are trying it

Chemistry eh????

So you know how to make er chemicals that alter states perhaps??? Hmm? *Cough*PM me*Cough**

**Gazhole** · 04-17-2008, 03:19 PM

Quote:

Originally Posted by goob

Chemistry eh????

So you know how to make er chemicals that alter states perhaps??? Hmm? *Cough*PM me*Cough**

Unless you get your kicks from Acetic Acid, no i know nothing :P

danzik17 · 04-17-2008, 03:25 PM

By stability movement you meant planks or supermans or something right?

If so, that's what the thing I do on the decline bench is for. I don't know what it's called, or if it even has a name.

Basically I just do half of a crunch or sit-up and hold myself suspended there. Sort of like an upside down plank.

**Gazhole** · 04-17-2008, 03:27 PM

Quote:

Originally Posted by danzik17

By stability movement you meant planks or supermans or something right?

If so, that's what the thing I do on the decline bench is for. I don't know what it's called, or if it even has a name.

Basically I just do half of a crunch or sit-up and hold myself suspended there. Sort of like an upside down plank.

Yeah, planks and stuff. Something that works stability - so anything isometric.

I dunno about that decline bench thing though, seems like it would stress your back more than your core. In a bad way.

danzik17 · 04-17-2008, 04:50 PM

Never had it put stress on my back really and I feel it in my abs more than anything else I've ever done.

Not opposed to switching it out though.

**Gazhole** · 04-17-2008, 05:04 PM

Quote:

Originally Posted by danzik17

Never had it put stress on my back really and I feel it in my abs more than anything else I've ever done.

Not opposed to switching it out though.

No, if it doesnt stress out your back go for it. Variety is good though. I just have a shite back :P.

04-17-2008, 11:13 AM	#1
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: New York Posts: 1,490 Blog Entries: 5	SDA Method BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Edit Gah you whore. I read your blog and thought it was called the SDA method. Correction: Full Body Texas Method.* This one's mainly for Gaz or anyone else familiar with the SDA Full Body method since I'm too lazy to type the whole thing I basically just ripped this off of Gazhole's blog and substituted movements that I like. I'll definitely be keeping a log/journal since there are a lot more variables in this than I am used to keeping track of, and I'm sure I'll have some questions down the road. Any thoughts? Workout A ------------- Lower Push x2 Squats (slightly wider than shoulder width stance) Leg Press/Pistols (this depends on my right leg not hurting) Upper Pull x2 Pullups T-Bar Row Accessory x2 Shrugs Back against the wall Bicep Curls Workout B -------------- Lower Pull Deadlifts Glute Ham Raises Upper Push DB Bench Press Dips Accessory Tricep Extension Lateral Raises Core Work --------------- Alternating Sets of Crunches and holding the core straight out while on a decline bench for 30s. 3 sets each. Cardio --------------- Exercise Bike OR Elliptical
	Ron Paul 2008 Journal: Boom goes the dynamite

04-17-2008, 12:39 PM	#2
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,931	Fair enough. I'd replace dips with a shoulder press.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

04-17-2008, 12:56 PM	#3
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: New York Posts: 1,490 Blog Entries: 5	Any specific reason? They're parallel bar dips not bench dips, so I would think they would work the shoulders pretty well too.
	Ron Paul 2008 Journal: Boom goes the dynamite

04-17-2008, 01:55 PM	#4
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,931	Only the anterior part. Plus, I don't like dips. They're too stressful on the joints.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

04-17-2008, 02:12 PM	#6
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: New York Posts: 1,490 Blog Entries: 5	Well we'll see how my right leg holds up since I injured it a couple of months ago. It's still keeping me from going very heavy on squats. I'll be starting this on next Tuesday since I decided to take an impromptu week off of lifting. Too much work to do during this week and Saturday I'm going to be apartment hunting all day. I needed a rest anyway.
	Ron Paul 2008 Journal: Boom goes the dynamite

04-17-2008, 03:25 PM	#10
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: New York Posts: 1,490 Blog Entries: 5	By stability movement you meant planks or supermans or something right? If so, that's what the thing I do on the decline bench is for. I don't know what it's called, or if it even has a name. Basically I just do half of a crunch or sit-up and hold myself suspended there. Sort of like an upside down plank.
	Ron Paul 2008 Journal: Boom goes the dynamite

04-17-2008, 04:50 PM	#12
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: New York Posts: 1,490 Blog Entries: 5	Never had it put stress on my back really and I feel it in my abs more than anything else I've ever done. Not opposed to switching it out though.
	Ron Paul 2008 Journal: Boom goes the dynamite

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