Early March I read about John Grimek and Vince Gironda. I revised my plans to balance vertical/horizontal push/pull, make sure each is covered. Shorten rest to 1 minutes (Grimek’s recommendation.)
Calf raise @ 20 rep sets (Vince Gironda’s recommendation.) Alternate full body plans to add variety.
Plan A is my basic barbell/dumbbell mix, main focus, it seems to work. Plans B and C are for spliting legs, alternating barbell/dumbbell, laterals. I though plans B and C looked easy on paper, but they are a challenge.
Still full body W M F but alternating workouts as A, B, A, C, A, B, A, C… Still do tibialis dorsiflexion, neck flex/extension, and wrist curl/rev curl during rest periods, no idle rest. Each workout takes about 60 minutes excluding warm up of 10-12 minutes
WORKOUT A, 60 sec rest each set or superset
CALF RAISE 65 lbs 20 x 3 sets
SQUAT 3 sets 100 lbs x 15, 120x12, 135x8 (135x8=165 1RM)
RDL 135 lbs 10 x 3
OHP DUMBBELLS 25 lbs 10 x 3
PULL UP, wide grip b.w. 5 x 3 sets (superset OHP/PULLUP)
INCLINE DUMBBELL PRESS 37.5 lbs 10 x 3
ROW, BARBELL 90 lbs 10 x 3 (superset PRESS/ROW)=================================
WORKOUT B, 60 sec rest each set or superset, except leg ext/RDL
CALF RAISE 65 lbs 20 x 3 sets
LEG EXTENSION w/DUMBBELL, alternate L/R 37.5 lbs 10 x 3 sets
SPLIT LEG RDL w/BARBELL, alternate L/R 50 lbs 10 x 3 (superset LEG EXT/RDL, no rest only set up time for rest)
OHP BARBELL 65 lbs 10 x 3
PULL UP, wide grip b.w. 5 x 3 sets (superset OHP/PULLUP)
PULLOVER DUMBBELL, w/one dumbbell, straight arm 32.5 lbs 10 x 3
ROW, DUMBBELLS, 32.5 lbs 10 x 3 (superset PULLOVER/ROW)=================================
WORKOUT C, 60 sec rest each set or superset
CALF RAISE 65 lbs 20 x 3 sets
DUMBBELL LUNGES 25 lbs 10 x 3, first L then R
RDL SINGLE LEG SPLIT, DUMBBELLS 25 lbs 10 x 3, L then R
LATERALS, DUMBBELLS 10 lbs
- front
- side
- bent over reverse
tri-set all three 10 reps, no rest, 3 tri-sets
PULL UP, wide grip b.w. 5 x 3 sets (superset LATERALS/PULLUP)
CHEST FLIES, FLOOR, DUMBBELLS 25 lbs 10 x 3
ROW, DUMBBELLS, 32.5 lbs 10 x 3=================================
Here are photos from today…
