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The Full Body Experiment

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GFR

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I have started a new workout ( one I have never done before) so here is the notes on how it goes. Thanks to P-fink and CowPimp for helping me with it.....but I will just be experimenting the first month so it will change a bit over time.


This is the first time in 15 weeks I have done any pushing movements, shoulder feels good now so here it goes.

DB incline press: 60lbs 3x15 ( just going light on all pressing the first 3 weeks)...felt good...no pain.

Dead Lifts: 315Lbs 4x5 ( I was going to do them first but this Frat kid was doing 55lb BB curls in the squat/dead lift area :mad:).

Lat pulls: 3x10

seated DB press: 45lbs 3x12 ( very light) felt good...no pain.

DB rows: 90Lbs 3x10

Dips: 2x10

DB cursl: 55lbs 2x10


The Basic workout I will be doing

 Workout 1. ( Monday)

Dead lifts 3x6
Bench 2x10
DB rows 3x6
Lat pulls 3x8
Military 3x10
standing calf raise 3x12
2 sets of some bicep thing

Workout 2. (Friday)

ATG squat 3x6
SLDL 2x10
DB incline 3x12
seated DB press 3x12
T-bar rows 3x10
Pullups pronated grip 3x10
Skull crushers 3x10 or cgbp
 
Last edited:
Solid startout. What does your routine look like as of now?
 
ForemanRules said:
I have started a new workout ( one I have never done before) so here is the notes on how it goes. Thanks to P-fink and CowPimp for helping me with it.....but I will just be experimenting the first month so it will change a bit over time.


This is the first time in 15 weeks I have done any pushing movements, shoulder feels good now so here it goes.

DB incline press: 60lbs 3x15 ( just going light on all pressing the first 3 weeks)...felt good...no pain.

Dead Lifts: 315Lbs 4x5 ( I was going to do them first but this Frat kid was doing 55lb BB curls in the squat/dead lift area :mad:).

Lat pulls: 3x10

seated DB press: 45lbs 3x12 ( very light) felt good...no pain.

DB rows: 90Lbs 3x10

Dips: 2x10

DB cursl: 55lbs 2x10


The Basic workout I will be doing

 Workout 1. ( Monday)

Dead lifts 3x6
Bench 2x10
DB rows 3x6
Lat pulls 3x8
Military 3x10
standing calf raise 3x12
2 sets of some bicep thing

Workout 2. (Friday)

ATG squat 3x6
SLDL 2x10
DB incline 3x12
seated DB press 3x12
T-bar rows 3x10
Pullups pronated grip 3x10
Skull crushers 3x10 or cgbp
Click to expand...



c+
 
*****************Ghey Thread Alert************************
 
Good luck with this Foreman. I think you'll enjoy a full body program as a nice change of pace. At only twice a week, you probably won't need to do much unloading.

Be very careful with your progression on the pressing movements; shoulder impingment is a bitch and it comes back to haunt people. Do you do any rotator cuff, scapular stabilizer, and/or flexibility work to help prevent future reoccurences?
 
CowPimp said:
Good luck with this Foreman. I think you'll enjoy a full body program as a nice change of pace. At only twice a week, you probably won't need to do much unloading.

Be very careful with your progression on the pressing movements; shoulder impingment is a bitch and it comes back to haunt people. Do you do any rotator cuff, scapular stabilizer, and/or flexibility work to help prevent future reoccurences?
Click to expand...
Yes I do it with both workouts...not sure if that is too much though?

I have no plans to hit the presses hard ever again....I will stiick to the light weight ( 50-60lb DB) for the next 4-5 workouts then move up very slowly.
 
ForemanRules said:
Yes I do it with both workouts...not sure if that is too much though?
Click to expand...

That's fine. Recommendations seem to usually be 2-3 times per week, except for flexibility training, which can be more frequently than that.


I have no plans to hit the presses hard ever again....I will stiick to the light weight ( 50-60lb DB) for the next 4-5 workouts then move up very slowly.
Click to expand...

Smart move. It sucks, but hopefully it means you can extend your lifting career.
 
Squat 295lb 3x6
SLDL 185 2x12
DB incline 60lbs 3x12
seated DB press 50lbs 3x12
Db rows 100 3x8
Pullups pronated grip 3x12,11,8
Skull crushers 115lbs 3x10

wt 248
 
nice avatar.
 
7-16-2006

249.9lbs

DB incline
50x12
60x12
70x12
80x10
Felt good, I might try to hit chest hard again....but not to failure ever again.

DB seated press (deltoids)
50x10
60x10
70x10
70x10....all push sets very easy and light

Latt pulls 4x10

DB rows
70x10
80x10
90x10
100x7

cable latterals ( delts) 2x12

DB seated curls 50x10,8

one arm seated db tri ext 35x12, 40x12, 40x12

shrugs 2x8

shoulder felt good, think I can train hard again...feels 100% healed
 
Good to see a workout in here once in a while.
 
Knee is fucked so upper/off/off/uppre/off/off/off, for the next 2-3 weeks.

7-31-2006

WT 254

DB incline:
75x12
85x12
95x12....very eazy sets

DB military:
65x12
75x12
85x12

Latteral raises 2x15

DB rows:
85x6
95x6
105x6
105x6

Lat pulls 3x10-12

shrugs:
315 2x12

DB curls
50 2x10

some pussy tricep isolation 2xwhatever

also did shoulder rehab work 1/4 before workout 3/4 after.
 
Good workout, are you going to keep upping the weight on the pushing crap?

What is wrong with the knee?
 
fufu said:
Good workout, are you going to keep upping the weight on the pushing crap?

What is wrong with the knee?
Click to expand...
Shoulder feels better....I have only been hitting it once every 10-14 days....now I will try 2x a week but never training to failure.

Fucked up the knee this last year running....think it is done, Deads and squats don't hurt it so in a few weeks I will try them again....might even do deads this week.
 
ForemanRules said:
Shoulder feels better....I have only been hitting it once every 10-14 days....now I will try 2x a week but never training to failure.

Fucked up the knee this last year running....think it is done, Deads and squats don't hurt it so in a few weeks I will try them again....might even do deads this week.
Click to expand...

I've had knee pains from aerobic stuff like running and tennis, but it never will bother my while lifting weights. Are you totally ruling out a raw bench comp. in the future?
 
fufu said:
I've had knee pains from aerobic stuff like running and tennis, but it never will bother my while lifting weights. Are you totally ruling out a raw bench comp. in the future?
Click to expand...
Yes, I'm done with any comp dreams. My body can't handle the heavy weights. Now at 255 I just want to cut up around 225-230 and stay slim year round...I can hit about 425 Raw now and thats enough, just want to keep that strenght level at 225-230 and cut.
 
ForemanRules said:
Yes, I'm done with any comp dreams. My body can't handle the heavy weights. Now at 255 I just want to cut up around 225-230 and stay slim year round...I can hit about 425 Raw now and thats enough, just want to keep that strenght level at 225-230 and cut.
Click to expand...

You can do it!
 
Aug 6

Wt 255

DB incline
90x12
110x12
110x12

DB seated press ( delts)
65x10
75x10
75x10.....delts felt weak today

Dips 3x12

DB rows
85x8
95x8
95x8
95x6

Lat pulls 3x12

seated DB curls 55x10,8

Shrugs 365x10,10,8
 
Last edited:
I heard lat pills are a great new supplement.
 
Best of luck to ya Foreman. Good to see you outa the open chat section and back where the big boys play! :clapping: Hope the knee gets better.
 
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