My 1st Week - One Lift A Day

Training Bodybuilding
1

Ok here goes my first week on One Lift A Day.

Starting Stats:

  • Coming off about a month and a half lay off

24 yrs old
Weight - 239lbs
BF% - 20.3%
Fat Mass - 48lbs
LBM - 191lbs

Week 1

Day 1 - D.B. Pull Overs
35x5, 45x5, 50x5, 55x5, 65x5, 55x5, 45x5

Day 2 - O.H. Barbell Press
115x5, 135x5, 145x5, 155x5, 165x5, 145x5, 135x5

Day 3 - Barbell Squats
185x5, 225x5, 245x5, 265x5, 255x5, 235x5, 185x5

Day 4 - Incline Press
155x5, 165x5, 185x5, 225x4, 205x5, 185x5, 185x5

Day 5- Bent Over Barbell Rows
135x5, 145x5, 155x5, 185x5, 205x5, 185x5, 145x5

I am double dosing Methoxy-7 at 12 caps a day (i tried normal dosing for a month before and noticed no chage).

I am getting at least 250 grams of protein a day. Carbs are between 100-200 ( being a landscaper - low carbing is damn near impossible for me). I take fish oil caps with my Low-Carb Grow! shakes and use a nice amount of olive oil on most things ( I am guinea, so it comes easy for me hehe).

any comments?

2

No posterior chain work? Deadlifts or the like?

You have four upper body days and one lower body day. I’d try to balance it out a little more.

Otherwise, looks good.

3

I do back ext’s on my pullover days as a supp movement. Actually I do a couple of more movements each day than what I listed. Like back ext’s, neck curls, barbell curls. I do them as an antagonist movement with a lighter weight usually in a 2x20 scheme. What day would you replace with deadlifts? I am starting week 2 tomorrow so would it matter if I changed it up now? My upper body is actually my lagging area. just looking at a barbell long enough would make my legs grow like weeds.

4

Personally, I’d replace the pullovers with deadlifts and then move squats to day 4 so you still have some rest between those days. Everything else would be fine once adjusted. If you do some ab or arm work in addition to what’s listed, you should be A-OK.

5

that is really good advice Nate, I second what he says. Let us know how it is working for you.
Good luck

6

thanks for the tips guys! i’ll post my results when i am done! I am not expecting to get like ripped or anything since I already have a pretty high amount of body fat. However I can definetly see myself squatting 315-335 for reps by the time this is over with some added definition. Even after my first week I can tell you this program definetly has the possibility of “bullet proofing” a persons body. This may also be a wise choice for people who are coming off a fat loss program and need to regain some size/strength. Very happy so far. i’ll update next saturday. see ya.

p.s. - thanks for the awesome program dan!

7

By the way, based on what you want, I would set up the program this way:

Day 1: Incline or flat Bench Press

Day 2: Back Squats

Day 3: Barbell Rows

Day 4: Overhead Press

Day 5: Deadlifts

Day 6: Chins

The reason I’d do it this way is so you hit all the major planes of movement (horizontal push, quad dominant, horizontal pull, vertical push, hip dominant and vertical pull). Just a thought.

8

OLAD is a great program. You’re numbers will definitely improve. For 3 weeks its a very significant gain.

9

100-200 grams of carbs? that’s it? wow.
that is some serious low-carb dieting for someone who has a physical job and works out.

I do body weight exercises, and bike quite a bit (12hrs/wk). My average calorie intact is 4500/day. Carbs? a lot, a real lot. probally over 600/day.
but then again, I am not dieting to lose weight.

but I still wouldn’t survive on 100 carbs a day, even if i didn’t do any exercise.

10

it’s really, really, really hard…especially with the past weeks heat wave and such when 3 pm rolls around and ihave 7 houses left. i literally start praying for them gym just soi can suck down my Surge!! do you think its possible that I am going too low and hindering fat loss?

oh and about the deadlift…I had to stop doing them since i play drums in two bands now and i really can’t take the strain it puts on my wrists and hands. I have never in my life used straps (I try to stay as old school as possible in my training meaning no weight belt, straps, hooks…etc) but I have started thinking maybe i should just give in so i can get back to the pulling. what do you think?