We’re reading 
Not sure about the new program though, were did you find / based it on ?
wanted full body routine based off of rippetoe to some sorts. was on that but then joints started to hurt so wanted to lessen the load for a bit, on the top 3… going to be doing this for 4 weeks. going on a cycle. and then will be doing the 5/3/1 workout . for at least a few cycles thru. believe me the full body is not going to be a long term thing. just something for right now 4 to 8 weeks…maybe shorter. just mixing it up a bit
Workout B
Incline Dumbbell press (chest) 0pps will do flys next time
warm-up
2x5=35
1x5=40
work-sets
3x5=45 Pounds
Chin ups (Back) assisted machine
warm-up
2x5= all 2x5 done @7 assisted (34#)
1x5=1x5 done @6 assisted (28#)
work-sets
3x5=all 3x5 done @ 5 assisted (22#) Go up aka less asst.
Arnold Press dumbbell (shoulders)
warm-up
2x5=25
1x5=30
work-sets
3x5=35 pounds (go up) first time doing
Skull crushers (triceps)
warm-up
2x5=30
1x5=40
work-sets
3x5=50 pounds
Overhead cable curl (biceps)
warm-up
2x5=30
1x5=40
work-sets
3x5=1x50 pounds
2x40 pounds (go up)
Leg Press (quads)
warm-up
2x5=225
1x5=315
work-sets
3x5=335 pounds (go up a bit )
Lying Leg Curl (Hamstrings)
warm-up
2x5=70
1x5=90
work-sets
3x5=100 pounds (go up)
Standing calf raises (calves)
warm-up
2x5=130
1x5=150
work-sets
3xfailure=1x10=170
1x9=170
1x9=170 pounds
Done pretty good today . real focus’d . Will say that first time doing arnold presses and due to shoulder issues in past working up to it . but felt real good workout. Only thing is skull crunchers . I might goto overhead cable next time still debating.
I think i am going to start doing some cardio next week on days off so i can slim down a tad. I wanna see abs somehow lol . Chin ups are coming along being i really really suck on them. chins and dips are my huge problem areas but working on them so only expect the best .
Think i will start cardio just incase to counter act to much fat .
decided not to make warm up list. lets face it we all wanna know results. However i am doing warm up sets as ramping weight up. usually 5 sets of 5 each set increasing in weight
Barbell Bench Press (chest)
work-sets
3x5= 140 pounds (went down a little didnt feel it for some reason )(go up)
Squats Barbell (quads)
work-sets
3x5=200 pounds (go up)
Overhead Press Barbell (shoulders)
work-sets
3x5=1x5=110 pounds , 1x4=110 pounds, 1x5=100 pounds (focusing on form)
(stay )
Barbell Row (Back)
work-sets
3x5=1x5=125 pounds, 2x120 pounds (stay)
Deadlifts Barbell (Hamstrings)
worksets
2x5=160
1x5=200
1x5=225 pounds (go up )
Dips (triceps)
worksets
2x5=(had to do with assisted machine) @5(22 pounds)=2x5
1x5=(had to do with assisted machine) @4(16 pounds)=1x5 and spent (stay)
E-z curl Barbell curl (biceps)
work-sets
3x5=70 pounds (go up)
Seated calf raises (calves)
3xfailure=1x5=125,2x4=120 pounds (stay)
So i learned tonight i am def a morning person . i felt very blah doing the first half of work out then pumped up the last. Average time of workout is about 1 hour 10 min, longer today cause had to wait for machines. But no more nights gotta train myself bed sooner. but all and all good day lifting. I will say Dips made me spent cause i tried to eventually make just my bodyweight. almost there. Progression is the key and its happening so no complaints here.
Decided will start cardio next week on non lifting days. In the am on empty stomach so i can lose some fat around the tum tum.
so yeah short and sweet and whole lots of fun !!
Barbell Bench Press (chest)
work-sets 3x5
1x5==140
2x5=130 ( stay,kinda fustrated cant seem to go up )
Squats Barbell (quads)
work-sets 3x5
3x5= 210 pounds (stay, shew go it !!)
Overhead Press Barbell (shoulders)
work-sets 3x5
1x5=110 pounds
1x3=110 pounds
1x5=100 pounds (stay)
Barbell Row (Back)
work-sets 3x5
3x5=125 pounds (stay)
Deadlifts Barbell (Hamstrings)
worksets
2x5=135
1x5=170
1x5=200 pounds (stay, crazy but couldnt lift the bar oh well)
Dips (triceps)
worksets
2x5=(had to do with assisted machine) @5(28 pounds)=2x5
1x5=(had to do with assisted machine) @4(22 pounds)=1x5 (stay)
E-z curl Barbell curl (biceps)
work-sets
3x5=80 pounds (stay, loved this !!)
Seated calf raises (calves)
work sets 3xfailure
1x9=125
1x5=125
1x7=125 pounds (stay)
Feeling good actually today . workout last longer than i imagined but oh well …just went it there and did it . but kinda bumm’d about bench but then again im not patience when it comes to wait . of course leave it to my microwave generation …gen x … lol but i must remember what yoda would say
day 10 of 31 days
Incline Dumbbell fly (chest)
work-sets
3x5=40 Pounds (stay for form sake )
Chin ups (Back) assisted machine
work-sets 3x failure
1x7=22 pounds assisted
1x5=16 pounds assisted
1x4=16 pounds assisted
Arnold Press dumbbell (shoulders)
work-sets
3x5=40 pounds (go up incredible burn! )
Overhead Barbbell Extention (triceps)
work-sets
3x5=50 pounds (go up )
Overhead cable curl (biceps)
work-sets 3x5
3x5=30 pounds (go up, not that i wanted it body couldnt handle much more lol )
Leg Press (quads)
work-sets
3x5=340 pounds (go up a bit , felt good )
Lying Leg Curl (Hamstrings)
work-sets
3x5=110 pounds (go up)
Standing calf raises (calves)
work-sets 3x failure
1x12=210 pounds
1x10=210 pounds
1x10=210 pounds (excited cause machine only goes up to 290)
all in all good work out. Still progressing so excellent times. I will say that chins and dips are my weakness but least i am progressing slowly but any progress is progress.
thanks all that view
Barbell Bench Press (chest)
work-sets 3x5
3x5=135 pounds (yay !! go up ) uber excited went up
Squats Barbell (quads)
work-sets 3x5
3x5= 220 pounds (stay)
Overhead Press Barbell (shoulders)
work-sets 3x5
3x5=110 pounds (go up)
Barbell Row (Back)
work-sets 3x5
3x5=125 pounds (stay, only stay due to form )
Deadlifts Barbell (Hamstrings)
worksets
2x5=135
1x5=175
1x5=200 pounds (go up, good tymez)
Dips (triceps) 3x5
worksets
3x5 = @6 (which is 28 pounds assisted )
E-z curl Barbell curl (biceps)
work-sets
3x5=80 pounds (go up )
Seated calf raises (calves)
work sets 3xfailure
1x10=130
1x8=130
1x8=130
Awesome workout today finished in a hour. But today I listened to the body when my back began to be tight from the deadlifts and overhead press so i went to bi’s then tri’s but i alternated it due to how back felt. Which worked well due got a tad more rest. I just listened . and rested…and in between sets i was the guy doing stretches . but other than that i
bent over and touched my toes…lean back …lean back
it was a good work out decided this week i am going to keep body guess and rather than do workout B once will do it twice this week . so going to ramp it up a bit . push body to limits …so journey on
Day 15th of 31 days
Barbell Bench Press (chest)
warm-up (2 sets) 45 pounds
work-sets
1x12=95
1x9=115
1x6=135
1x4-5=145 (go up)
Barbell Row (Back)
warm-up (2 sets)=45,95 pounds
work-sets
1x12=65
1x9=95
1x6=105
1x4-5=115 pounds
Overhead Press Barbell (shoulders)
warm-up (1 set)=45 pounds
work-sets
1x9=95
1x6=105
1x4-5=115 pounds (stay )
Dips (triceps)
work-sets
1x15=10x assisted at 34 pounds
1x12= 7x assisted at 28 pounds (was spent, stay )
1x8=
E-z curl Barbell curl (biceps)
warm-up (1set)= 40
work-sets
1x15=50
1x12=60
1x8=70 pounds (go up)
Squats Barbell (quads)
warm-up (2sets)=95
work-sets
1x12=145
1x9=195
1x6=210
1x4-5=230 pounds (go up)
Deadlifts Barbell (Hamstrings)
warm-up (2 sets)=45 pounds,95 pounds
work-sets
1x12=135
1x9=155
1x6=175 pounds (1x, spent so no other done )
1x4-5=
Seated calf raises (calves)
warm-up (2 sets)=45 pounds
work-sets
1x20=70
1x15=95
1x10=120 pounds (go up)
Good workout on new rep scheme no complaints def pumped so all good loving it .
Special thanks to LiftingStud who came up with this and as promised i will follow . also adding in two workouts A a week and two workout B …
so should be fun upping the intensity … woot
day 17th
day 17th
Incline BARBELL (chest)
warm-up = 45 pounds
work-sets
1x12=95
1x9=105
1x6=115
1x5=125 (go up)
Chin ups (Back)
work-sets
1x8=assisted @ 28 pounds
1x6=assisted @ 22 pounds
1x4=assisted @ 16 pounds (stay )
Arnold Press dumbbell (shoulders)
warm-up= 20 pounds
work-sets
1x9=35
1x6=40
1x5=45 pounds (spaghetti arms went to legs for recovery, go up )
Barbell tricep extentions (triceps)
work-sets
1x15=40
1x12=50
1x8=60 pounds
ALT DB CURL (biceps)
warm-up= 20 pounds
work-sets
1x15=25
1x12=35
1x8=40 (4x, stay )
Leg Press (quads)
warm-up =255 pounds
work-sets
1x12=340
1x9=350
1x6=360
1x4-5=370 pounds
Lying Leg Curl (Hamstrings)
warm-up =70
work-sets
1x12=90
1x9=100
1x6=110
1x5=120
Standing calf raises (calves)
work-sets
1x20=210
1x15=220
1x10=230 pounds
Good workout . had to do it in afternoon . Weights going up and its gettin there far as max’s but every little increase counts. Love arnold presses the blasted me so much had to do legs . so i could recovered .
I decided since i am adding in another work out day going to do cardio 2 x a week. cause i wanna preserve and gain as much as possible .
Day 20th of 31 days
Barbell Bench Press (chest)
warm-up=135 pounds
work-sets
1x12=140
1x9=145
1x6=150 (4x, spent )
1x4-5= n/a
Barbell Row (Back)
warm-up (2 sets)=45,95 pounds
work-sets
1x12=100
1x9=110
1x6=115
1x4-5=120 pounds
Overhead Press Barbell (shoulders)
warm-up (1 set)=95 pounds
work-sets
1x9=100
1x6=110
1x4-5=115 pounds (4x,spent )
Dips (triceps)
work-sets
1x15=3x assisted at 34 pounds (odd day but listen to my body)
1x12=
1x8=
E-z curl Barbell curl (biceps)
work-sets
1x15=60
1x12=70
1x8=80 pounds (1x, stay )
Squats Barbell (quads)
warm-up (2sets)=185 pounds
work-sets
1x12=205
1x9=185 (5x)
1x6=
1x4-5=
Deadlifts Barbell (Hamstrings)
warm-up (2 sets)=45 pounds
work-sets
1x12=135
1x9=150
1x6=170 pounds (2x, spent so no other done )
1x4-5=
Seated calf raises (calves)
work-sets
1x20=110
1x15=120
1x10=125 pounds (go up)
odd workout today . was very blah and i started with high expectations but the body said no. so i listened to the body. and to me at least i made it into the gym. I know its early but due to the easter weekend (niece says so …) no time in the gym. so going to spend it with her. but bodyweight is up to 179 pounds and 21 percent body fat. I dont think its all that bad considering going up in weight. But i for real am going to do the cardio next week 2x . i consider 21 percent too big even for a bulk . anyhow thanks all those that are following along ! sorry dont know why underlining not working lol
Incline BARBELL (chest)
work-sets
1x12=100
1x9=110
1x6=120
1x5=130 (go up)
Chin ups (Back)
work-sets
1x7=assisted @ 28 pounds
1x5=assisted @ 22 pounds
Arnold Press dumbbell (shoulders)
work-sets
1x9=40 pounds
1x6=25
1x5=30 pounds (crazy burnt!!, start lower at 30 pounds)
Barbell tricep extentions (triceps)
work-sets
1x15=50
1x12=60 pounds (start lower at 45 pounds )
ALT DB CURL (biceps)
work-sets
1x15=30
1x12=20
1x8=15 (start lower 25 pounds )
Leg Press (quads)
work-sets
1x12=350
1x9=355
1x6=360 (5x …spent but nice stay )
Lying Leg Curl (Hamstrings)
work-sets
1x12=110
1x9=115
1x6=120
1x5=125 pounds (2x. stay )
Standing calf raises (calves)
work-sets
1x20=210
1x15=230
1x10=250 pounds (5x. stay )
Good pump this week . had to do it late at night since working 10 hour shifts next 4 days. eek. but least got it in and diet is in control dropped calories a tad and cleaned it up . all veggies lol . but doing well . cardio tomorrow night . so fun times . thanks all for reading
Barbell Bench Press (chest)
work-sets
1x12=135
1x9=1145
1x6=150 (5x, spent )
1x4-5= n/a
Barbell Row (Back)
warm-up (2 sets)=45,95 pounds
work-sets
1x12=100
1x9=110
1x6=115
1x4-5=120 pounds (go up)
Overhead Press Barbell (shoulders)
work-sets
1x9=95
1x6=100
1x4-5=110 pounds (4x,spent )
Dips (triceps)
work-sets
1x15= @28 pounds assisted
1x7= @22 pounds assisted (spent)
1x8= n/a
E-z curl Barbell curl (biceps)
work-sets
1x15=60
1x12=70
1x8=80 pounds (4x, stay )
Squats Barbell (quads)
work-sets
1x12=95
1x9=135
1x5=225
1x3=230 pounds
Deadlifts Barbell (Hamstrings)
warm-up (2 sets)=45 pounds
work-sets
1x12=135
1x3=225 pounds (nice , decided to do lower to get high weights)
Seated calf raises (calves)
work-sets
1x20=110
1x15=120
1x10=130 pounds (go up)
awesome work out . redid deadlifts to make heavier weights. also good times on squats . was dead in gym so no body bug’d me . other than that fun friday night. i remember when i used to go and get drunk and then the club . oh those days are done .
Monday: Shoulders/Triceps/Traps
Seated machine shoulder press
16x (16 times) @70 pounds
12x @ 70 pounds
14x @50 pounds
15x @ 30 pounds
12x @ 30 pounds (go up)
Standing lateral raise
16x (16 times ) @12.5 pounds
10x @ 12.5 pounds
10x @ 10 pounds
10x @7.5 pounds
12x @ 7.5 pounds (go up)
Standing cable lat raise (1 arm at a time)
10x (10 times) @ 30 pounds
10x @20 pounds
7x @ 10 pounds (go up)
Barbell Tricep extention/press
18x (18 times) @ 30 pounds
19x @ 30 pounds
31x @ 20 pounds
25x @ 20 pounds (start way higher )
Cable tricep pushdown
20x (20 times ) @ 90 pounds
14x @90 pounds
15x @70 pounds
15x @50 pounds
15x @50 pounds (go up)
Standing calf machine shrugs
20x (20 times) @95 pounds
15x @95 pounds
18x @75 pounds
20x @55 pounds
21x @ 55 pounds
awesome work out yes i gone to splits now so should be fun … but wait theres more
cardio …
Done on treadmill after workout at 12 incline @ 3.0 mph. Did that for 8 min then started gettin shin splints so i flucuated speed but still kept at 12 in incline . So did total of 30 mins.
awesome day
Project: Quads and hamstrings
Leg press machine (close stance) 2x8RM
8x (8 times) @290 pounds
8x @290
10x @280
9x @265
8x @265 (go up)
Hack squats 2x10R
8x (8 times) @ 135 pounds
6x @135
6x @115
7x @ 95
6x @ 95 (stay just right )
Single leg extentions 1x12RM
right side —16x (16 times) @50 pounds
left side ---- 18x @50 pounds (go up) BURNT
Lying leg curl 2x8RM
11x (11 times) @ 90 pounds
9x @90 pounds
15x @70
25x @50
23x @50 (go up)
Lying single leg curl 1x12 RM
right---- 19x @30 pounds
left ----- 25x @30 pounds (go up)
crazy burn . wow i thought i blasted my legs. single way after lifting both definely is the way to go . I felt the burn like i did when i first started lifting. i felt like jullian michaels was right there saying do it . but yeah so then …
cardio time 12 inch incline @ 3.0 speeds
10 min @ 12 inch incline and 3.0. then rest i did no lower than 2.5 speed but def was more 3.0 no shin splints .
Distance – 1.29
heart rate – 146
well grand workout. was sweating like a hog . it was crazy mad . I stink…but its the man stink…
well rest day tomorrow !! duely wanted
Project : back and lats
Straight arm pull down 2x10RM
10x (10 times ) x 50 pounds
10x @50
11x @40
5x @40
10x @30
10x @30
crazy my abs killed . couldnt sit down other wise would cramp up . but other than that pushed thru it .
Close grip lat pulldown 2x10RM
10x (10 times) @60 pounds
10x @ 60
13x @50
10x @50
15x @40
13x @40
Cable seated row 2x10RM
15x (15 times) @50 pounds
12x @ 50
13x @40
12x @40
15x @30
15x @30
Cable seated row TO DA face 2x10RM
10x (10 times) @ 30 pounds
10x @30
12x @20
10x @20
16x @10
13x @10
bent over Dumbbell lateral raise 2x10RM
10x (10 times) @ 10 pounds
10x @10
8x @8
9x @8
12x @5
10x @5
Rear delt machine 2x10RM
10x (10 times) @45 pounds
10x @45
10x @40
8x @40
9x @35
8x @35
first of all thanks to those who noticed my error about the sets. Guess working 10 hour shifts and then waking up and diong workout i totally spaced out . But corrected and weights adjusted . Totally good work out i was sweating while i was working . then i did my cardio …had to cut it short
Cardio
Incline :12 inches
Speed: 3.0
Duration: 15 min
heart rate : 150
Distance .72
Done 3.0 speed for 10 min then went down to 2.5 speed . had to cut short due to work …
overall grand workout . onward to tomorrow workout fun fun
Project:Chest and bi
Incline Bench 2x8RM
8x (8 times) @115 pounds
8x @115
7x @110
6x @110
7x @100
8x @100
Cable Crossover 2x10RM
10x (10 times) @30 pounds
10x @30
10x @20
10x @20
15x @10
18x @10
Fly/Press 2x8RM
8x ( 8 times) @25 pounds
8x @25…then dumbbell press 20x @15 pounds
12x @20
12x @20… then dumbbell press 18x@ 10 pounds
14x @15
13x @15… then dumbbell press 15x @ 10 pounds (did i do this right?)
Barbell Curl 2x8RM
8x ( 8 times) @70 pounds
8x @70
9x @60
7x @60
8x @50
8x @50
Single arm machine curl 1x12RM
right … 13x @20 pounds +4 acc
left …20x @ 20 pounds +3 acc
Nice workout. funny my left side is stronger than right . but im right handed …nice . but going to work on that. Good workout . I think i did the calculations right fly/press . but yeah cardio tomorrow for 45 …but today…
Cardio
Duration:25 min
Incline : 12 in
Speed 3.0
heart rate : 145 to 150
Distance :1.17
Doing better on this . hardly went to 2.5 only twice for a min . so improving tomorrow is 45 min cardio at this incline and speed so we shall see.
Now to eat …
onward tomorrow !!
Cardio day backlog of yesterday (april 18th )
Duration : 45 min
Incline: 12 inch
Speed : 3.0
never have i admitted i love cardio . matter of fact it is my arch nemisis. I cant stand it at all. In fact if there was a hell personally for me it would be surround by cardio machines and me having to do them for hour upon hours. I’m not quit sure if its my ADD or what but i get on it and 5 min later i am bored and loathing it . even with the almight ipod on . however i completed it . i did it and thats what counts. (wow calves are burning )
today is rest day . so all good . have fun everyone who is reading!!!
Monday: Shoulders/Triceps/Traps
Seated machine shoulder press 2x6RM
6x (6 times) @120 pounds
6x @120 pounds
6x @115
6x @115
4x @110
4x @110
Standing lateral raise 2x8RM
8x (8 times) @15 pounds
8x @15 pounds
9x @12
9x @12
12x @10
9x @100
Standing cable lat raise (1 arm at a time) 1x10RM
10x (10 times) @20 pounds… +6 combo (Left )
10x @20 pounds … +4 combo (right)
Barbell Tricep extention/press 2x6RM
6x (6 times) @50 pounds
6x @50 pounds … +5 combo
8x @40
10x @40… +7 combo
17x @30
14x @30… +10 combo
Cable tricep pushdown 2x8RM po times) @15 pounds
8x (8 times) @90 pounds
8x @90
9x @80
7x @80
11x @70
7x @70
Standing calf machine shrugs 2x8RM po times) @15 pounds
8x (8 times) @150 pounds
8x @150
9x @145
8x @145
8x @140
8x @140
Mc loving this workout today. i know last week i judged uber low so pumped up the intenisty . So crazy insane today. so dead on today .
Cardio
Incline : 12 inch
Speed: 3.0
Duration: 30 min
Heart rate: 145 to 150
Distance: 1.52
Today was crazy started my supp routine. I could have done forever on cardio . Extreme focus’d and just was like i can do this . It was like deer in headlights . BOOM BOOM POW …and rock’d it out. I didn’t lower the speed at all . and usually i do cause i am dog tired. so loving it so far . Bar is raised.
added supp
alpha 2 and OEP …aka "get up and go stack "
its like another phase now
Project :quads and hammies
Leg press close stance 2x6RM
6x (6 times) @325 pounds
6x @325 pounds
10x @320
10x @320
9x @315
8x @315
Hack squat 2x8RM
8x (8 times) @135 pounds
8x @135 pounds
8x @130
8x @130
6x @125
6x @125
Single Leg Extention 1x10RM
left…10x (10 times) @65 …+3
right… 10x @65 …+4
Lying Leg Curl 2x6RM
6x (6 times) @110 pounds
6x @110 pounds
8x @105
8x @105
7x @100
5x @100
Lying Single leg curl 1x10 RM
left…10x @50 … +4
right …10x @50 …+5
awesome day . sweating like crazy . Body is adjusted to the new phase of working out . Also body has adjusted to the low calories and no more foggy head. Also learning that timing of everything is vital!!!
Cardio
Incline: 12.0
Speed: 3.0
Duration: 1.53
Heart : 145-150
Wow cardio now i can do forever and not worry about shin splints . I am sure i would have to condition myself if giong faster but as is now i felt as if i could do forever so loving it
Over all great day !
heard awesome song this am
Gary Go …heart and soul (youtube it . can’t post a link at work…will do it later when home )
have a great day