Fullbody schedule

[Fifty+]

Saturday 7/12/08

Starting fullbody workouts.
Goal: conditioning, endurance, maintaining a solid physique.
Changes: mind matter. I don't have the will or the want to simply add muscle
mass anymore. I like what I have accomplished over the years. Now
it's time to enjoy the gym a little more.

Schedule: Sat., Mon., and Thur. workout.
Tue. and Fri. abs, calves and cardio.
Sunday: Choose one body part to work. Isometrics for legs.

Sat. 7/12/08
1. Tread 5 min.
2. Flat bench 115 x 15, 135 x 12, 175 x 8.
3. SM squats 125 x 15, 175 x 12, 195 x 10.
4. Lower cable row w/ V-bar 85 x 15, 100 x 10, 115 x 8.
5. SM military press 75 x 12, 90 x 10, 105 x 6.
6. DB shrugs 45 x 12, 57.5 x 10, 60 x 10.
end.

[Fifty+]

Saturday 7/19/08

Finally back on track. I feel for anyone suffering from food poisoning. Sure can wipe you out!
Using this weekend to make up for last week.
Lower body w/o;
1. Tread 5
2. Inc. crunches bw x 15, 25 x 15, 50 x 10.
3. Leg ext. unilateral warm up 50 x 10 x 3.
125 x 15, 150 x 12, 175 x 8.
4. SM squats
125 x 12, 175 x 10, 205 x 10.
5. Deads
165 x 10, 215 x 8, 165 x 6, 6.
6. Verticle leg press
400 x 10...
7. Lying leg curls
100 x 10, 10.
end.

[Fifty+]

Sunday 7/20/08

1. tread 5
2. seated calves 225 x 12, 12. 275 x 10 x 4
3. flat bench 115 x 12, 12. 165 x 10. 185 x 8 rp x 5 rp x 4 rp x 2.
4. bent over row 115 x 12. 135 x 10, 165 x 7 rp x 5 rp x 3.
5. low inc db press 57.5 x 10, 10.
6. lower cable row 100 x 10, 125 x 7 rp x 5 rp x 3.
end.

[Fifty+]

Wednesday 7/23/08

1. t-5
2. inc crunch b/w x 15 x 3
2. bench 115 x 15, 135 x 10. 165 x 10, 8, 8.
3. squats 125 x 10, 175 x 10. 250 x 5, 5, 4.
4. dead 165 x 10, 215 x 8. 250 x 7, 7, 6.
5. btnp 85 x 10, 100 x 6, 6.
6. laterals 15 x 10, 20 x 10, 25 x 7.
end.

[DNG]

Welcome to journal-world!

Take off your seat belt and feel free to float about the cabin...

[Fifty+]

Originally Posted by DNG

Welcome to journal-world!

Take off your seat belt and feel free to float about the cabin...

I'm not the pilot????

[Fifty+]

Friday 7/25/08
1. t-5
2. flat bench 115 x 10, 10. 165 x 10 x 3.
3. sm squats 115 x 12, 12. 175 x 10, 225 x 8, 245 x 6.
4. romanian dl 115 x 10, 165 x 10, 10.
5. sm military 75 x 10 x 3.
6. db shrugs 65 x 10, 10.
end.

[Fifty+]

Sunday 7/27/08

1. t-5
2. standing calves 125 x 10, 10. 150 x 10, 10, 8.
3. Flat bench 115 x 12, 10. 80% 1RM / 192 x 5 x 3.
4. squats 125 x 10, 10. 80% 1RM / 225 x 5 x 3.
5. deads 165 x 10. 80% 1RM / 250 x 5 x 3.
Arms - superset bb curls w/ over head cable in front of the cage looking out w/ rope.
6. bb curl 95 x 8 x 3
7. OHC 60 x 10 x 3.

last set of deads was.....tough!
good w.o!
end.

[DNG]

Originally Posted by Fifty+

1. t-5

t-5..?

Originally Posted by Fifty+

...
3. sm squats 115 x 12, 12. 175 x 10, 225 x 8, 245 x 6.
...
5. sm military 75 x 10 x 3.
...

sm..?




end

[Fifty+]

Originally Posted by DNG

t-5..?



sm..?




end

T-5 = Treadmill 5 minutes.
SM = Smithmachine.

[DNG]

Ah - thanks

[Fifty+]

Thursday 7/31/08

1. t-5
2. seated calves 225 x 10, 10. 245 x 10, 265 x 10, 285 x 9.
3. Flat bench 115 x 12, 10. 175 x 8, 185 x 6, 195 x 6, 205 x 5.
4. low inc. db press 57.5 x 10, 10, 8.
5. Db pullovers 55 x 10, 65 x 10.
6. BB preacher curls 65 x 10, 75 x 10, 85 x 8.
7. Pressdowns 60 x 10, 10, 9.
8. Hammers 35 x 10, 8.
end.

[Fifty+]

Sunday 8/3/08....It's my sons birthday "24" today! I love him....

1. t-5
2. Legs
Warm up leg ext 125 x 10 x 3.
3. SM Squat 125 x 12, 175 x 10, 225 x 8, 250 x 6.
4. VLP 350 x 15 x 3.
5. LLC 100 x 12, 115 x 10.
Shoulders
1. Laterals 15 x 15, 20 x 10, 25 x 8.
2. BTNP 75 x 12, 10.
short but sweet.
end.

[Fifty+]

Monday 8/18/08

Back from Miami. Great week! I love South Beach......
Going to use this weeks vacation to hit individual muscle groups to help bring out some definition. Going to post some pics on Sat. or Sun.

Legs:
1. T-5
2. Warm up w/ uni-leg ext. 50 x 10 x 3.
3. SM squats 125 x 10, 175 x 10, 225 x 8, 245 x 3, 265 x 3, 280 x 1.
4. Romanian DL 115 x 10, 165 x 10, 185 x 10.
5. VLP 350 x 15
6. Leg ext. 150 x 10, 10.
end.
The RDLs actually did me in.....
The squats felt really good. Actually 280 has been my 1RM for at least 18 months. After the 225 set I thought I would test myself. If I had structured the squats; 125 x 10, 175 x 10 and bumped to 245 x 3, 265 x 3, I could have hit 285 x 2-3!!! I felt that good....something to think on!

[Fifty+]

Tuesday 8/19/08

Abs, calves, sho and traps:
1. t-5
2. cable crunches to front 55 x 10 x 3
to obliques 55 x 10 x 2
the sweep 55 x 10
3. seated calves 225 x 12, 12, 10. 275 x 10, 10, 10.
4. warm up w/ upright rows 55 x 10, 10. 75 x 8, 6, 6.
5. SM military 75 x 10, 10. 95 x 8. 105 x 6.
6. DB shrugs 65 x 10, 10, 8.
7. Behind the neck press 55 x 10. 75 x 6.
8. Laterals, drop set 25 x 8----20 x 6----15 x 4.
end.

[ntrllftr]

I liked a lot of the advice you have given in the forum.
So i thought to check out your journal.

How long are you going to be doing the full body workouts?
Or are you liking it and going to stick with it?


.

[Fifty+]

Originally Posted by ntrllftr

I liked a lot of the advice you have given in the forum.
So i thought to check out your journal.

How long are you going to be doing the full body workouts?
Or are you liking it and going to stick with it?


.

Thanks for the nice comments. I like the fullbody workout and will continue to use them, but occasionally will change tempos for a specific goal or just because I want to do something different.

Take care.

[Fifty+]

Thursday 8/21/08

1. t-5
2. Light ab work
3. Flat bench 115 x 12, 10. 165 x 10. 185 x 5, 5, 4.
4. 25* incline DB press 65 x 8, 8.
5. 50* inc. DB press 45 x 8, 8.
6. Flat flyes 35 x 8, 8.
7. DB pullovers 65 x 8, 8.
8. EZCB preacher curls 60 x 10, 10.
9. Hammers 45 x 7, 6.
10. Con curls 25 x 7, 6.
11. Over head cable ext. w/ rope 55 x 10, 10, 7.
end.

[Fifty+]

Saturday 8/23/08

1. t-5
2. Knee-ins 5 x 15 x 3
3. Cable crunches 55 x 10 x 3
All cable
4. Lower cable row 85 lbs. 5 sets x 8 reps.
5. High cable p/d 130 x 10, 10, 12.

6. inc. extensions w/ ezcb 60 x 15, 14, 12.
end.

[Fifty+]

Sunday 8/24/08

I only have 30 minutes:

1. t-5
2. SM squats 125 x 12, 10. 175 x 10, 225 x 8. Drop set; 275 x 2---225 x 6--- 175 x 4---125 x 12.
3. Leg ext 125 x 10, 150 x 10, 175 x 10.
end.

[Fifty+]

"LEG QUEST"
Today is the beginning of tomorrow's masterpiece. I'm going to add at least one inch to my upper legs in the next six months if it kills me! Watch me....

I will be working in the 20-25 rep range. I will be incorporating exercises like the front squat and lunges into my routines because I have never used them. I believe between the two with a smart nutrition plan, I can meet or exceed my goal.


Saturday 8/30/08

1/ Tread 5 min.
2. Front squats 65 x 20. 75 x 17 rest-pause 10 sec. and 3 more reps. 85 x 13 rp 10 sec. x 4, rp 10 sec. x 3. wow!
3. Leg ext. 100 x 20, 100 x 13 rp x 4, rp x 3. 100 x 13 rp x 4, rp x 3. poof!
4. Leg curls 85 x 20. 85 x 15 rp x 5. 85 x 13 rp x 4, rp x 3. nice!
5. Sissy squat for the stretch. BW x 15 x 2.
end.

[Fifty+]

Monday-Labor Day-9/1/08

1. T-5
2. Calves 225 x 20 x 5
3. DB shrugs 45 x 15, 65 x 10 x 2
4. T-Bar rows 80 x 15, 100 x 15, 125 x 12, 150 x 10
5. Low incline DB press 45 x 15, 65 x 10. Drop set 65 x 10, 45 x 8, 35 x 8.
6. Incline crunches BW x 15 x 3.
end...

[Fifty+]

Wednesday 9/3/08.


1. tread-5
2. Lunges 45 Lb. DBs First set was 21 steps and it was failure. Second set 18 steps to failure and the third was 15 to failure.
3. SM squats 125 x 20 x 2 and no resp pause.
4. Leg ext. 100 x 20, 100 x 16 rp x 4. 100 x 16 rp x 4.
5. Lying leg curls 85 x 20 x 2.
end.

[Fifty+]

Saturday 9/6/08

1. t-5
2. sm squats 125 x 20, 145 x 20, 165 x 15, rp x 3, rp x 2.
3. verticle leg press 300 x 20 x 2.
4. lying leg curls 85 x 16, 15, 14.
5. leg extensions 100 x 20, 20, 14 rp x 4, rp x 2.

I tired easily..??
end.

[Fifty+]

Sunday 9/7/08

I wasn't happy with yesterdays results so I worked my legs again today!

1. t-5
2. Incline crunches bw x 15 x 3
3. Front squats using the SM 75 x 20, 95 x 15, 115 x 15
4. Leg ext 125 x 15, 150 x 10, 175 x 8
5. Sissy squats bw x 10 x 2
end.

Decided to make some changes. If I'm going to use the higher reps I'm not going to use rest-pause to hit them. I want one continuous motion to pump blood into the muscle. I'm going to lower the range to 15-20. Second change is with the second w/o of the week. Heavier weight in the 8-12 rep range. This is where I'll use the rest-pause method. I miss the heavier weight and I'm going to alternate between the two.

[Fifty+]

9/28/08

My back is 95% better after 2 weeks off. No pain just a little soreness. Hit a fullbody today and added back extensions for the stretch and to help strengthen the lower back.

1. t-5
2. sm squats 125 x 15 x 2
3. flat BB bench 115 x 15 x 2
4. back extensions bw x 12 x 2
5. DB rows 65 x 8 x 2
6. close grip press 115 x 12 x 2
7. EZ curl bar 88 x 8 x 2
end.

Felt good during the w/o and my muscles feel good now because they are pumped and slightly fatigued

Will be starting my Legquest again this week..

[Fifty+]

9/30/08

1. t-5
2. leg ext 125 x 10 x 4
3. sm squat 125 x 10, 175 x 10, 225 x 8
4. leg curls 100 x 10 x 2
5. 60 deg. inc. db press 45 x 12 x 3
6. laterals 20 x 10 x 2
end.

Still a bit off. It'll take a week or so to get back to "normal"..

[rpaul11]

how is the back feeling after being back at it for 2 workouts?

[Fifty+]

Originally Posted by rpaul11

how is the back feeling after being back at it for 2 workouts?

Thank you for asking. Back is almost normal. My strength is off a bit but should come around in a week or so.

[rpaul11]

Originally Posted by Fifty+

Thank you for asking. Back is almost normal. My strength is off a bit but should come around in a week or so.

do you think it is off because of your back? or because of the time off you took to getthe back better?