Yeah, I’m not sure what’s going on but it has really knocked me on my ass. It’s super important, so totally worth it, but damn I wish I didn’t feel so horrible!
That just sucks!! I hope you’re back to 100% soon!
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Wife’s due date was today, no baby yet. She’s been a trooper this whole time but is starting to get really uncomfortable. I’m hoping we’ll get to meet the little booger in the next couple days.
Had a some pretty intense stomach issues Saturday night into yesterday afternoon- not sure what it was. Maybe I ate something questionable? I have switched over to coffee in the mornings as opposed to my usual red bull. I mix in two scoops of MD and a couple of cups of coffee into a big thermos and fill the remainder up with water- it’s awesome and I have no idea why I didn’t do this sooner.
Hit a full body day on Saturday which included squats, bench and some DB stuff. I spent an hour yesterday starting to assemble the lat pulldown machine, finished that up today and screwed around with it/all of the attachments.
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oooh exciting times mate. Hope the baby comes soon and everything goes well.
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I’m so excited for you dude! This is such a great time.
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Another full body day. Spent about an hour demolishing upper body and getting a big pump, then squatting for 5’s at 315lb and doing some isolation stuff with cables on lower body… I am finding that I kind of like these lifting days hitting highish reps and getting to the point of safely failing reps. It feels so much different than the way I have lifted up until this point.
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Accessory stuff today before an ultrasound- tons of pulldowns, tri extensions, low rows, face pulls, cable laterals, curls and cable crunches. Monster pump.
My wife.commented how much leaner I look now than a month ago. I weighed 213 today, so my weight hasn’t changed much, but I have to agree that I am looking leaner.
Don’t tell my wife, but I had a scary thing happen to me today at work. I had a ladder set up (leaning) over a basement staircase to get up to an attic in a commercial kitchen… Because there wasn’t any other access. I was climbing down from the attic with my tool bag/backpack (40lbs ish), had one foot on the ladder and it kicked out. I had one of those slow motion moments where I was able to shift my weight enough to one side and essentially pistol squat back up. If I fell, it would’ve been 20+ stairs down on hard laminate flooring to the bottom, with my tool bag on. Phew. You only get so many of these lucky moments, and I’m running through them quick.
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these moments are the whole point of all of this.
glad you are ok.
an additional benefit to training. limber and strong enough to manipulate your body as needed.
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Thanks man. I’ve had too many close calls.
I actually wanted to ask you a question about where you got your set up for the full body sessions you were doing a little while ago. I think doing full body might be the best thing for me right now so I can feel ok with multiple days off in a row, go in and crush, and then take some days off. Any particular articles or templates you’d recommend?
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Another full body morning
Highlights include squatting 225x24 and attempts at meadows rows.
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One of the programs (my favorite) was written for me by a coach based on my equipment
decline bench ?x10-15
dips BW x ??? (failure)
db side laterals ?x10-15
pull ups BW x (failure)
inverted rows BW x (failure)
hammer curl ?x10-15
rdl ?x10-15
squat ?x20
calf raise x20
adductors lateral lunge x20
1 set per exercise
Squats 15-20 reps
Body weight exercises to failure
Other exercises 10-15reps
Only take long enough to catch your breath between sets
when I hit 16 reps I would go up 5lbs.
on the squat when I hit 21 reps I would add 5lbs.
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the other version came from the notes I took while I watched this JP video.
here is the video.
below that will be the notes I took with the program typed out. Exercise selection is based on equipment available to me, there are many more choices for each of those moves
jordan peters full body
M-W-F M(a), W(b), F(c), M(d), W(A)…
session A ---- heavy (6-10) upper body and light (15-25) lower body.
session B ---- light (15-25) upper and heavy (6-10) lower.
session C ---- heavy (6-10) upper body and light (15-25) lower body
session D ---- light (15-25) upper and heavy (6-10) lower
pick one chest focus movement ---- incline bench, db press, Push-Up, Barbell Flat Bench Press
pick one shoulder focused movement ---- seated db press, ohp, fly, Seated Barbell Press
pick one tricep focused movement ---- dip, cable push down, Dumbbell Overhead Triceps Extension, Cable Overhead Extension with Rope, SSB JM Press
pick one lat bias movement (elbows close) ---- cable lat raise, ntrl pullups, barbell row, chest supported row, db row
pick one upper back thickness focused movement (elbows wide) ---- ntrl pullups, barbell row, chest supported row, db row
pick one side delt isolation movement ---- Dumbbell Side Lateral Raises, One-Arm Cable Raise, fly
pick one tricep isolation movement ---- single arm tricep push down
pick one bicep isolation movement ---- cable curl, preacher curl, db curl, barbell curl
hamstring ---- leg curl, rdl, db rdl
quad compound ---- squat, leg press
quad isolation ---- leg extension
calf ---- standing calf raise
abs ---- cable ab crunch, roman chair
A
Barbell Flat Bench Press ?x6-10
ohp ?x6-10
cable push down ?x8-12
barbell row ?x6-10
Dumbbell Side Lateral Raises ?x8-12
single arm tricep push down ?x8-12
barbell curl ?x8-12
leg curl ?x15-25
squat ?x15-25
leg extension ?x15-25
standing calf raise 50
cable ab crunch ?x25
B
db curl ?x8-12
leg curl ?x6-10
squat ?x6-10
leg extension ?x6-10
standing calf raise 50
roman chair ?x6-10
db press ?x15-25
Seated Barbell Press ?x15-25
Dumbbell Overhead Triceps Extension ?x15-25
db row ?x15-25
Dumbbell Side Lateral Raises ?x8-12
single arm tricep push down ?x8-12
C
incline bench ?x6-10
seated db press ?x6-10
Cable Overhead Extension with Rope ?x8-12
chest supported row ?x6-10
fly ?x8-12
single arm tricep push down ?x8-12
preacher curl ?x8-12
leg curl ?x15-25
squat ?x15-25
leg extension ?x15-25
standing calf raise 50
cable ab crunch ?x25
D
leg curl ?x6-10
squat ?x6-10
leg extension ?x6-10
standing calf raise 50
roman chair ?x6-10
Push-Up BW x ?
fly ?x15-25
dip bw x 25
ntrl pullups bw x ?
One-Arm Cable Raise ?x8-12
single arm tricep push down ?x8-12
cable curl ?x8-12
Warm-up: say 225 working weight
Bar x 10, 95x6, 135x 4, 185x 2, 205x 2, 225xfailure, reduce weight 20-30% hit failure, reduce weight 20-30% hit failure
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I like simple, repetitive, brain-dead. that is why I like the first one better.
I did the first program long enough to not even need to look at my log to know how many of what to do, I could just go from movement to movement and be done.
JPFB is more complicated to me (certain things, certain days, and it won’t even fall on the same day of the week because of the rotation). Also JP is more suited to a real gym or better-equipped home gym than mine so you have more variations of movements to choose from.
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@throwawayfitness thanks a ton for the info man. It seems like they’re both somewhat similar, and honestly pretty close to what I’ve been doing.
I like this Jordan peters guy, too. That was a great video.
I think you have inadvertantly convinced me to just continue/adopt your full body program or something very similar. I feel like frequent and intense lifts are what will allow me to continue to progress right now
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they are and when I was introduced to the JP later I understood where what I had been doing came from.
Two differences I notice.
instead of rotating movements each session as you do in JP’s program the first program I would swap out a movement once I couldn’t add any more weight.
the light day, heavy day
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Makes sense, I may just run JP and continue to throw in unfamiliar movements and see which gives me the best MMC at this point. I like this because it’s almost all brand new to me.
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Kb swings
10
15
25
50
(X5)
Superset with 5 kb rows after each set
23:16
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Did another full body day yesterday. Definitely feeling it this morning.
I did heavy lower/light upper
Ensuring all reps (until getting close to failure) are slow, controlled and clean.
135x10
225x10
275x5
315x1
275x14
Weight goes up by 10 lbs next heavy lower day and I might drop the overwarmup.
Cable unilateral leg extensions and curls. I feel like these do more for my leg development, at least visually, than anything else. I was doing them daily when I ran the powerlifting program and my quads got noticably more defined.
BB standing calf raise
275x2_ forgot how many I did. Was brutal.
Upper body stuff I’ll just list out- I’m still trying to figure out the movements and correct weights.
DB flat bench
OH cable tri extension
DB fly
NG chins
Chest supported DB row
Unilateral tri pushdowns
DB lateral raise
BB curls
This isn’t the order they were done in, I have it all listed out (weight and reps) in my physical logbook.
@throwawayfitness does JP recommend just doing one drop set movement? Fail, -20% fail, -20% fail on say squats on the heavy lower light upper? Or is he saying to do it on every movement?
I don’t recall hearing him explain that in the video.
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Hey boilerman, would an evil version of you be called chillerman? Get it lol?
Have you ever worked with rooftop refrigeration units before? I recall sometimes in your log you say you spend time on the roof at work sometimes.
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Kb swing
10
15
25
50
(x5)
5 lat pulldowns at 55lbs after each set
22:51
Hitting that stride back into G-flux type territory. I’m putting food away and my weight has been stable at 213 for almost a month now. Extremities are becoming more defined and abs are starting to show a bit more. I’d like to get as lean as I was a couple summers ago, I think I’m just going to ride this as long as I can.
The baby will be here by the end of the week so I’m cramming stuff in when I can, and am planning on taking some time off at least initially to start building a new routine.
I’ve seen some pretty big changes this month, so I’m happy with how things are going.
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