I’m torn.
I prefer full body.
I can’t seem to not train everyday.
Giving this a shot as a compromise.
4 Likes
6 Likes
12/19/2022 upper heavy c
Barbell Flat Bench Press 235x13 w/ss
ohp 175x5
cable push-down bar 50x15
barbell row 260x9
Dumbbell Side Lateral Raises 25x20
single arm tricep push down 25x20
lat pull down 115x10
seated cable row 90x12
3-mile walk
food for 12/18
carbs 0, fat 25, protein 230
bw 244lbs
24 Likes
12/20/2022 lower light d
leg curl 45x20
squat 450x1, 420x7
leg extension 50x15
standing calf raise 50
cable ab crunch 20x25
3-mile walk
food for 12/19
carbs 0, fat 25, protein 230
bw 243lbs
30 Likes
12/21/2022 upper light d
db bench 90x10
seated Barbell Press 150x5
cable Overhead Triceps Extension 45x10
db row 90x12
Seated Arnold Press 25x12
seated cable row 90x10
single arm tricep push down 35x15
lat pull down 90x10
db curl 25x10
3-mile walk
food for 12/20
carbs 0, fat 10, protein 226
bw 244lbs
23 Likes
Do you warm up for any of these movements or do you just jump right in? Apologies if the question has been asked already.
1 Like
Yes.
I start with an empty bar or lighter db.
On cable moves no weight.
I only log work set.
3 Likes
12/22/2022 lower heavy a
rdl 260x10
squat 430x3, 480x3
leg extension 50x15
standing calf raise 50
roman chair 45x10
3-mile walk
food for 12/21
carbs 0, fat 0, protein 200
bw 241lbs
29 Likes
12/23/2022 upper heavy a
incline bench 200x15 w/ss
seated db press 60x9
dip bw x 22 w/ss
chest supported row 190x12
cable fly 25x10
lat pull down 90x18
single arm tricep push down 25x15
seated cable row 90x17
cable curl 25x14
3-mile walk
food for 12/22
carbs 0, fat 36, protein 236
bw 242lbs
25 Likes
12/24/2022 lower light b
db rdl 90x12
trap bar dl 510x4, 420x13
leg extension 50x15
standing calf raise 50
cable ab crunch 20x25
3-mile walk
food for 12/23
carbs 0, fat 20, protein 270
bw 243lbs
25 Likes
12/25/2022 upper light b
squat 470x1, 525x0, 330x11
Push-Up 112
cable fly 20x20
dip bw x 16 w/ss
ntrl pullups bw x 16
One-Arm Cable Raise 20x20
lat pull down 90x13
single arm tricep push down 25x20
seated cable row 90x14
one arm cable curl 25x20
3-mile walk
food for 12/24
carbs 0, fat 7, protein 278
bw 241lbs
29 Likes
12/26/2022 lower heavy c
standing cable pull through 90x10
squat 450x2, 350x9
leg extension 50x10
standing calf raise 50
roman chair 45x7
3-mile walk
food for 12/25
carbs 142, fat 109, protein 306
bw 245lbs
26 Likes
How do you feel on a day like today with carbs and higher fat mate?
1 Like
Haha am in the same boat lol
1 Like
12/27/2022 upper heavy c
Barbell Flat Bench Press 240x15 w/ss
ohp 180x5
cable push-down bar 50x13
barbell row 265x10
Dumbbell Side Lateral Raises 25x20
single arm tricep push down 25x20
lat pull down 90x20
seated cable row 90x20
3-mile walk
food for 12/26
carbs 39, fat 26, protein 212
bw 244lbs
24 Likes
@throwawayfitness when you were on the Full Body program, were you respecting the EOD approach or did you short-change your days off?
Finding myself wanting to live at the gym again and needing to cope with down time… may switch to JPs upper/lower or PPL, but my log is basically screaming at me to not change programs early (again).
1 Like
I actually bought the book so no worries there; just curious how you did it. Thanks for the share and insight as always!
1 Like
1/4
decline bench 140x20 10-15
ohp 100x20 10-15
dips BW x 20 (failure)
db side laterals 35x20 10-15
pull ups BW x 20 (failure)
chest supported row 180x20 10-15
cable fly 15x20 10-15
lat pull down 90x20 10-15
single arm tricep push down 15x30 15-20
seated cable row 90x20 10-15
hammer curl 25x10 10-15
squat 150x16 15-20
tbdl 150x20 15-20
leg press 200x20 15-20
1/3
decline bench 140x14
ohp 100x14
dips BW x 16 w/ss
db side laterals 35x15
pull ups BW x 9
chest supported row 180x12
cable fly 10x10
lat pull down 90x11
single arm tricep push down 20x20
seated cable row 90x13
hammer curl 35x15
tbdl 150x15
squat 150x15
leg press 200x18
33 Likes