JDJ's Old School Total Body Training

[jdjprimer19]

Introduction: After several months of inconsistency & starting a career in nursing, I am ready to re-dedicate my time and effort to making consistent gains. The main website for this particular routine can be found here:

http://www.t-nation.com/free_online_...lbody_training

Too often these days, you see skinny ectomorphs lifting at the gym with their split routines working out multiple hours a day 5-6 days a week. They work day in and day out, yet never grow or progress. I used to do the same myself and thought more was better. Truth is some of the best physiques of the past have come from full body routines with large, compound exercises. This isn't to say that full body doesn't have drawbacks, but for those who want solid mass and are starting with tiny frames, this is the best way to go. I am a huge fan of natural bodybuilding and absolutely idolize the old school physiques of Reg Park & Steve Reeves. The physiques of the past were much more aesthetic & proportionate in comparison to today's monster's. Of course this is all a matter of opinion, but just take a look:


NATURAL




STEROIDS




To me, being natural is much more aesthetically pleasing to the eye, and the goal I want to work towards. I want to push to my genetic limits, being able to keep my mass with hard work rather than using Pro-hormones or Steroids to help me achieve my results. I'm not saying that that those who use roids lack hard work, but their monsterous proportions today make me cringe...

[jdjprimer19]

I have another full body routine planned in order to continue the progression from TBT. It doesn't completely deviate from this, but rather evolves to a more advanced form. I will post the details once that time comes.


The Total-Body Plan:

Monday-Workout
Tuesday- GPP/Running Man & Stretching
Wednesday- Workout + Abs
Thursday- GPP/Running Man & Stretching
Friday-Workout
Saturday-Stretching
Sunday-Stretching

Exercises Per Session: 4 Compound, 2 Single-Joint
Sets Per Muscle Group: 2-4
Reps Per Exercise: 5-18

Week 1

Workout 1:
Sets:3
Reps:5
Rest:60 secs between sets
Load: Choose a weight that forces you near failure for the last rep of the last set

Workout 2:
Sets:2
Reps:8
Rest:90 secs between sets

Workout 3:
Sets:2
Reps:15
Rest:120 secs between sets

Week 2
Same parameters as Week 1, but antagonist training is used for all 6 exercises

Chest: Incline Barbell Press
Back: Weighted Pull-ups
Delts: Seated Military Press
Lower Back: Sumo DL's
Biceps: Barbell Curls
Calves: Calf Presses

Week 3

Workout 1:
Sets:4
Reps:5
Rest:60 seconds

Workout 2:
Sets:4
Reps:8
Rest:90 seconds

Workout 3:
Sets:3
Reps:15
Rest:120 seconds

Week 4
Same as week 3, but antagonist training for all 6 exercises

Chest: Decline Press
Back: Barbell Rows
Delts/Traps: Shrugs
Quads: Front Squats
Biceps: Preacher Curls
Triceps: EZ Bar Extensions


Week 5

Workout 1:
Sets:2
Reps:18
Rest:120 seconds

Workout 2:
Sets:2
Reps:8
Rest:60 seconds

Workout 3:
Sets:2
Reps:12
Rest:90 seconds

Week 6
Same Parameters as Week 5, but antagonist training is utilized

Chest: Weighted Dips
Back: Cable Rows
Delts: Dumbbell Presses
Quads: Squats
Hams: GHR's
Calves: Standing Raises


Week 7

Workout 1:
Sets:3
Reps:18
Rest:60 seconds

Workout 2:
Sets:3
Reps:8
Rest:60 seconds

Workout 3:
Sets:3
Reps:12
Rest:90 seconds

Week 8
Same parameters as Week 7, but antagonist training is utilized

Chest: Incline Bench
Back: Upright Rows
Delts: Standing Military Presses
Lower Back: Traditional or Sumo DL's
Biceps: Hammer Curls
Calves: Seated Raises

[jdjprimer19]

Here are my stretching exercises:

http://stronglifts.com/7-dynamic-str...-hip-mobility/

This takes place of my cardio on off days while I am bulking:

http://www.t-nation.com/free_online_...g/gpp_asap&cr=

http://www.t-nation.com/free_online_...unning_man&cr=

I will also be posting my nutritional intake and supplement listing as well as Before & After photo's in addition to my BF% & body measurements. I will be posting these tomorrow after my first workout. Stay Tuned!

[DaPlasurNDaPain]

Good luck

This is a better Reeves pic than the one you posted

[jdjprimer19]

Agreed, thanks for the pic.

[jdjprimer19]

Monday, Week 1

Workout 1:
Sets:3
Reps:5
Rest:60 secs between sets
Load: Choose a weight that forces you near failure for the last rep of the last set

Sumo DL's
5x225
5x225
5x225

Weighted Pull-ups
5xBW+25
5xBW+25
5xBW+25

Incline Barbell Press
5x155
5x155
5x155

Seated Military Press (Strict form touching upper chest)
5x95
5x95>>>Assistance last 2
5x95>>>Assistance last 2

Barbell Curls
5x75
5x75
5x75

Standing Calf Raises
5x240
5x240

Notes: This was a great workout. I started off light so I don't plateau too early. Suprisingly, I chose appropriate weights because all were quite challenging today, especially Military Presses. I will either reset and use lighter weight, or attempt 95 again next week. These seem like light lifts, but I maintained strict form on both eccentric and concentric movements. On Sumo's, I kept my back neutral, really focusing on pushing through my heels & squeezing my glutes to bring the weight up. My hamstrings need to catch up with my quads to prevent further injury. I also will be utilizing a lot of stretches to improve hip and shoulder mobility.

Mood: 5/5

Supplements:
-Asteroid Stack by USP labs Pre-workout. This is how the first 3 weeks will look:

Week 1-3
2 Capsules, 3 times per day. Of Prime
2 capsules pre-workout, 2 caps before bed. OF Powerfull
1 capsule, 2 times per day. Of Anabolic Pump

-USP Jacked Pre-Workout
-Optimum Multi-Vitamins Pre-Workout
-PWO Higher Power Micronized Whey mixed w/fruit smoothie
-Optimum Whey Protein PWO

My diet consists of 4250 cals per day with each meal planned out (Ratio of 45%C, 25%P, 30%F). I will post my Nutrition Plan, Before photo's, Weight, Measurements, and BF% in a few hours.

[fatdaddy67]

Subbed. Great routine.

[jdjprimer19]

Originally Posted by fatdaddy67

Subbed. Great routine.

Thank you sir, greatly appreciated!!! I have Friday's workout routine completed. I went home to celebrate Easter with the family and will post measurements and the start of this week's workout along with Friday's at some point tomorrow. Sorry for the delays.

In addition, my first workout meant to say WEDNESDAY, not Monday. It was a typo.

For those of you wanting to know the effectiveness of Prime and USP labs, this is a good one to follow because I am not a USP labs rep and will give an honest, unbiased review as I take the stack. Any weight gain I make will not soley be attributed to the Asteroid Stack alone since I am also restarting on my creatine supply and increasing my caloric intake to over 4,000 calories a day. I will post strength increases, mood, etc. as I continue. Since I finally have the money to afford a consistent supply of food and supplements, there should be no slacking to my journal since this will be my main hobby outside of work. What else am I going to do? I no longer have a social life now that I am done with college and certainly don't have anything in common with all the obese nurses I work with.

[fatdaddy67]

Lol, I worked in health care along side "obese nurses" for 5 years. When I wasn't helping them with their computer phobias, there was pretty much nothing to talk about.

In any case, hit it hard. I am a big fan of heavy compounds and simplicity in training. It's always worked for me. It turned me from hard gainer into a respectable natural.

[jdjprimer19]

Originally Posted by fatdaddy67

Lol, I worked in health care along side "obese nurses" for 5 years. When I wasn't helping them with their computer phobias, there was pretty much nothing to talk about.

In any case, hit it hard. I am a big fan of heavy compounds and simplicity in training. It's always worked for me. It turned me from hard gainer into a respectable natural.

That's honestly the way to go. So many are misinformed thinking they have to perform a split to make substantial gains.

[jdjprimer19]

Here is my choice of supplements at the present:

[jdjprimer19]

Friday, Week 1

Workout 2:
Sets:3
Reps:8
Rest:90 secs between sets
Load: Choose a weight that forces you near failure for the last rep of the last set

GHR's (Lat Pulldown station)
5x60
5x60
5x60

(Glutes and hams were still on fire from Wed's workout, so I opted for these)

Weighted Pull-ups
5xBW+25
5xBW+25
5xBW+25

Incline Barbell Press
8x135
8x135
8x135

Standing Military Press (Strict form touching upper chest)
5x85
5x85
5x85

Barbell Curls
8x75
8x75
8x75

Standing Calf Raises
8x240
8x240
8x240

Notes: Considering I took off a week prior to beginning this routine, I was still feeling the soreness from Wed workout. It hindered a few of my lifts, and I obviously went lighter on 3x8 vs 3x5. My lifts are much lower right now than they have been in the past. I am concentrating on proper form right now with a slow tempo on both eccentric and concentric portions of the lift. They will take off once I get back into the swing of things in about 5-6 weeks.

Mood: 5/5

Supplements:
-Asteroid Stack by USP labs Pre-workout.

Week 1-3
2 Capsules, 3 times per day. Of Prime
2 capsules pre-workout, 2 caps before bed. OF Powerfull
1 capsule, 2 times per day. Of Anabolic Pump

-USP Jacked Pre-Workout
-Optimum Multi-Vitamins Pre-Workout
-PWO Higher Power Micronized Whey mixed w/fruit smoothie
-Optimum Whey Protein PWO

It's too early to say whether the stack is of any benefit, but time will tell.

[jdjprimer19]

Monday, Week 2

Workout 1:
Sets:3
Reps:5
Rest:60 secs between supersets (ANTAGONIST TRAINING)
Load: Choose a weight that forces you near failure for the last rep of the last set

Superset 1:

Incline Barbell Press
5x160
5x160
5x160

Weighted Pull-ups
5xBW+25
5xBW+25
5xBW+25

Superset 2:

Sumo DL's
5x235
5x235
5x235

Standing Military Press (Strict form touching upper chest)
5x95
5x95
5x95

Superset 3:

Barbell Curls
5x75
5x75
5x75

Standing Calf Raises
5x240
5x240
5x240

Notes: This was a definite improvement over the first workout last week. I started in the middle of last week, but used Monday's template. I increased 5lbs on Inclines, 10lbs on Sumo's, while everything else remained the same. I probably could have increased the other lifts but I don't want to progress the Military's too fast because it takes just a few lbs more to fall short of the rep range goal, especially when performing supersets.

Mood: 5/5

Supplements:
-Asteroid Stack by USP labs Pre-workout.

Week 1-3
2 Capsules, 3 times per day. Of Prime
2 capsules pre-workout, 2 caps before bed. OF Powerfull
1 capsule, 2 times per day. Of Anabolic Pump

-USP Jacked Pre-Workout
-Optimum Multi-Vitamins w/ breakfast
-PWO Higher Power Micronized Whey mixed w/fruit smoothie
-Optimum Whey Protein PWO

I've had definite strength improvements, but would most likely contribute the gains to proper eating and re-starting on my creatine supply before I'd contribute it to the stack. At least this early in the process.

[jdjprimer19]

Wednesday, Week 2

Workout 2:
Sets:3
Reps:8
Rest:90 secs between supersets (ANTAGONIST TRAINING)
Load: Choose a weight that forces you near failure for the last rep of the last set

Superset 1:

Incline Barbell Press
8x155
8x155
8x155

Weighted Pull-ups
8xBW+25
8xBW+25
8xBW+25

Superset 2:

Sumo DL's
8x235
8x235
8x235

Seated Military Press (Strict form touching upper chest)
8x95
8x95
8x95>>>Assistance last rep

Superset 3:

Barbell Curls
8x75
8x75
8x75

Standing Calf Raises
8x260
8x260
8x260

Notes: As you can see, I increased Inclines by 20lbs over Friday's workout. This is definitely because I was fresh and not feeling the effects of DOMS like I was on Friday. I improved on Calf Raises another 20lbs while everything else stayed the same weight as Monday's workout, even with a 3 rep increase. I was pretty happy about the quick progress so far.

Mood: 5/5

Supplements:
-Asteroid Stack by USP labs Pre-workout.

Week 1-3
2 Capsules, 3 times per day. Of Prime
2 capsules pre-workout, 2 caps before bed. OF Powerfull
1 capsule, 2 times per day. Of Anabolic Pump

-USP Jacked Pre-Workout
-Optimum Multi-Vitamins w/ breakfast
-PWO Higher Power Micronized Whey mixed w/fruit smoothie
-Optimum Whey Protein PWO

The improvements are coming. I've gained 5lbs since last week (most likely fluid retention from creatine). I feel the USP labs products are helping, but it's definitely not the main contributer as of now.

[jdjprimer19]

Friday, Week 2

Workout 3:
Sets:2
Reps:15
Rest:120 secs between supersets (ANTAGONIST TRAINING)
Load: Choose a weight that forces you near failure for the last rep of the last set

Superset 1:

Incline Barbell Press
12x150>>Too fatigued to reach 15
10x150>>' '

Weighted Pull-ups
12xBW+25 >>Fatigue
10xBW+25

Superset 2:

Sumo DL's
15x225
12x225>>Fatigue

Seated Military Press (Strict form touching upper chest)
15x75
15x75

Superset 3:

Barbell Curls
15x75
10x75, rest 3x75

Standing Calf Raises
15x240
15x240

Notes: Prior to this new workout, I hadn't performed anything over 5 reps for 2 months. It was a rude awakening, and perhaps the most intense workout of the week. I got a great pump but fell short of the 15 rep range in more than one exercise. Although very basic, this workout is very tough on the body and the lungs. You break a good sweat along with getting a great pump.

Mood: 4/5, Fell a little short on some exercises, but overall a great workout.

Supplements:
-Asteroid Stack by USP labs Pre-workout.

Week 1-3
2 Capsules, 3 times per day. Of Prime
2 capsules pre-workout, 2 caps before bed. OF Powerfull
1 capsule, 2 times per day. Of Anabolic Pump

-USP Jacked Pre-Workout
-Optimum Multi-Vitamins w/ breakfast
-PWO Higher Power Micronized Whey mixed w/fruit smoothie
-Optimum Whey Protein PWO

Didn't see any strength increases today, but then again I was attempting 15 reps. Also, working a 12 hour shift the night before does take a toll on the body.

[jedi-niz]

hello. nice journal i will follow it repped/subbed

[jdjprimer19]

Monday, Week 3

Workout 1:
Sets:4
Reps:5
Rest:60 secs between sets
Load: Choose a weight that forces you near failure for the last rep of the last set

Front Squats
5x115
5x115
5x115
5x115

Decline Barbell Press
5x205
5x205
5x205
4x205>>Fatigued, had to stop one rep short

Bent-Over Barbell Rows
5x155
5x155
5x155
5x155

Barbell Shrugs
5x245
5x245
5x245
5x245

EZ-Bar Extensions
5x65
5x65
5x65
5x65

Preacher Curls
5x65
5x65
5x65
5x65

Seated Calf Raises (Not part of the workout for the next 2 weeks, but included at the end)
12x225
12x225

Notes: I was a little discouraged from the strength that I have lost. I used to be able to perform 8x245 on Declines without a struggle. I have to keep in mind that I'm a good 10lbs lighter as well as performing sets with minimal rest. This routine prevents you from doing extremely heavy loads, but it's great for hypertrophy with short rest periods and increasing reps as the week continues. The two exercises that gave me some problems were Squats and Declines. I started off very light on the Squats after recovering from quad tendonitis. I have been concentrating on stretching and performing more hamstring oriented exercises to increase my ham to quad strength ratio. My knees gave me a little pain on the first few sets, but the pain went away as the workout continued. I made sure to squat below parallel and push from the heels as much as possible. Declines were a bit unsteady as I would hit the pins on the way up and down on certain reps. It had been a while since I've done any flat bench or decline work, so my stabilization wasn't the best.

Mood: 4/5, Was a little week on specific exercises, but overall another great workout.

Supplements:
-Asteroid Stack by USP labs Pre-workout.

Week 1-3
2 Capsules, 3 times per day. Of Prime
2 capsules pre-workout, 2 caps before bed. OF Powerfull
1 capsule, 2 times per day. Of Anabolic Pump

-USP Jacked Pre-Workout
-Optimum Multi-Vitamins w/ breakfast
-PWO Higher Power Micronized Whey mixed w/fruit smoothie
-Optimum Whey Protein PWO

I'm not really experiencing the benefits that people claim with USP labs. Those that didn't make great size gains stated that strength has gone through the roof. I've not felt this so far, and really think these supplements fall short of the hype. I have maintained a good diet along with consistency in taking the capsules, but haven't really felt any extremely positive effects. The Jacked doesn't quite give me the tingles as intensely as White Flood, nor are the pumps as pronounced IMO. I still have two weeks left, but will probably drop USP from my supplement regimen and continue with what has worked for me in the past. I should have been more skeptical on the outrageous claims.

[jdjprimer19]

Originally Posted by jedi-niz

hello. nice journal i will follow it repped/subbed

Thank you very much!

[jdjprimer19]

Measurements

Height: 6'2
Current Weight: 181 >>Starting weight 3 weeks ago= 175

Using Myotape

Neck: 15 Inches
Shoulders: 47 Inches
Chest: 39 Inches
Left Arm: 14.75 Inches (Flexed Cold)
Right Arm: 14.5 Inches (Flexed Cold)
Waist: 31 Inches
Hips: 36 Inches
Left Thigh: 22 Inches
Right Thigh: 22 Inches
Left Calf: 14.75 Inches (Flexed Cold)
Right Calf: 15 Inches (Flexed Cold)

BF %: 8%

[jdjprimer19]

Wednesday, Week 3

Workout 2:
Sets:4
Reps:8
Rest:90 secs between sets
Load: Choose a weight that forces you near failure for the last rep of the last set

Front Squats
8x95
8x95
8x95
8x95

Decline Barbell Press
8x175
8x175
8x175
8x175

Bent-Over Barbell Rows
8x145
8x145
8x145
8x145

Barbell Shrugs
Omitted

EZ-Bar Extensions
Omitted

Preacher Curls
Omitted

Seated Calf Raises (Not part of the workout for the next 2 weeks, but included at the end)
12x225
12x225

Notes: The reason I have omissions is because I had to rotate back to day shift at work. My body has adjusted to nights for over a year, and in order to stay consistent with my routine, I always stay on nights even on my days off. Well, this particular week, they wanted me to orient to the day shift. My entire body was sore mainly due to the fact that I wasn't getting enough sleep. I omitted the single joint exercises and just performed the compounds, minus shrugs.

Mood: 2/5, Day shift threw me off track.

Supplements:
-Asteroid Stack by USP labs Pre-workout.

Week 1-3
2 Capsules, 3 times per day. Of Prime
2 capsules pre-workout, 2 caps before bed. OF Powerfull
1 capsule, 2 times per day. Of Anabolic Pump

-USP Jacked Pre-Workout
-Optimum Multi-Vitamins w/ breakfast
-PWO Higher Power Micronized Whey mixed w/fruit smoothie
-Optimum Whey Protein PWO

[jdjprimer19]

Friday, Week 3

Workout 3:
Sets:3
Reps:15
Rest:120 secs between sets
Load: Choose a weight that forces you near failure for the last rep of the last set

Glute Ham Raises (With partner holding feet)
15xBW
15xBW
15xBw

Decline Barbell Press
15x155
15x155
15x155>>assisted last 2 reps

Bent-Over Barbell Rows
15x135
15x135
15x135

Barbell Shrugs
15x225
15x225

EZ-Bar Extensions
Omitted

Preacher Curls
15x65
15x65
10x65, 5x65>>assisted

Seated Calf Raises (Not part of the workout for the next 2 weeks, but included at the end)
12x225
12x225

Notes: This was my last day shift thank goodness. After finishing this week, I can safely get settled back to night shifts and getting my diet and sleep pattern back on track.

Mood: 3/5, Still on day shift.

Supplements:
-Asteroid Stack by USP labs Pre-workout.

Week 1-3
2 Capsules, 3 times per day. Of Prime
2 capsules pre-workout, 2 caps before bed. OF Powerfull
1 capsule, 2 times per day. Of Anabolic Pump

-USP Jacked Pre-Workout
-Optimum Multi-Vitamins w/ breakfast
-PWO Higher Power Micronized Whey mixed w/fruit smoothie
-Optimum Whey Protein PWO

[GuyJin]

Just saw your training log for the first time. I honestly wish you well with it. I also do full-body, more along the lines of Starr's 5x5, and I find that it's working well, although I have to watch for overtraining very carefully.

I like your work ethic--hope the gains keep coming for you.

[jdjprimer19]

Originally Posted by GuyJin

Just saw your training log for the first time. I honestly wish you well with it. I also do full-body, more along the lines of Starr's 5x5, and I find that it's working well, although I have to watch for overtraining very carefully.

I like your work ethic--hope the gains keep coming for you.

Thank you very much. The kind words are appreciated, and yes sometimes doing bodyparts at such a high frequency can lead to potential overtraining. Especially when it comes to knee/joint pains from excessive squatting. This may not hold true for all, but for me definitely. Good luck with your training as well. Starr's 5x5 is very effective, especially on strength gains.

[jdjprimer19]

Monday, Week 4

Workout 1:
Sets:4
Reps:5
Rest:60 secs between supersets (ANTAGONIST TRAINING)
Load: Choose a weight that forces you near failure for the last rep of the last set

Superset 1:

Decline Barbell Press
5x210
5x210
5x210
5x210

Bent-Over Barbell Rows
5x165
5x165
5x165
5x165

Superset 2:

Front Squats
5x135
5x135
5x135
5x135

Barbell Shrugs
5x255
5x255
5x255
5x255

Superset 3:

EZ-Bar Extensions
5x75
5x75
5x75
5x75

Preacher Curls
5x75
5x75
5x75
5x75

Seated Calf Raises (Included at the end)
5x225
5x225
5x225
5x225

Notes: I was stronger than last Monday having improved on every exercise. I had a great sleep in the AM and throughout the day which left me feeling pretty refreshed. The good weather made me even more motivated for today's workout. Even with weight increases of 5-10lbs, I felt like I could have pushed even higher.

Mood: 5/5, Nice weather & a strong workout.

Supplements:
-Asteroid Stack by USP labs Pre-workout.

Week 1-3
2 Capsules, 3 times per day. Of Prime
2 capsules pre-workout, 2 caps before bed. OF Powerfull
1 capsule, 2 times per day. Of Anabolic Pump

Weeks 4-7
2 Capsules, 3 times per day. Of Prime
2 capsules pre-workout, 2 caps before bed. OF Powerfull
2 capsule, 2 times per day. Of Anabolic Pump

-USP Jacked Pre-Workout
-Optimum Multi-Vitamins w/ breakfast
-PWO Higher Power Micronized Whey mixed w/fruit smoothie
-Optimum Whey Protein PWO

Though I am feeling stonger, I still cannot attribute it to USP labs. I haven't given up yet, since many reviewers stated that they started feeling the effects on Weeks 3 and 4. We will see. My main concern right now is just to keep making progress with my diet, sleep, and workouts. The supplement concerns pale in comparison.

[jdjprimer19]

Wednesday, Week 4

Workout 2:
Sets:4
Reps:8
Rest:90 secs between supersets (ANTAGONIST TRAINING)
Load: Choose a weight that forces you near failure for the last rep of the last set

Superset 1:

Decline Barbell Press
8x185
8x185
8x185
8x185

Bent-Over Barbell Rows
8x150
8x150
8x150
8x150

Superset 2:

Front Squats
8x135
8x135
8x135
8x135

Barbell Shrugs
8x245
8x245
8x245
8x245

Superset 3:

EZ-Bar Extensions
Omitted
Preacher Curls
Omitted

Seated Calf Raises (Included at the end)
Omitted

Notes: Strength is improving greatly, & all lifts were done smoothly. In fact, I have underestimated my strength the past few workouts. I could have probably pushed heavier, but you never know until you get started how you will feel.

I had to work this particular Wednesday, so due to the rush I omitted arms.

Mood: 4/5, Had to rush through the workout.

Supplements:
-Asteroid Stack by USP labs Pre-workout.

Week 1-3
2 Capsules, 3 times per day. Of Prime
2 capsules pre-workout, 2 caps before bed. OF Powerfull
1 capsule, 2 times per day. Of Anabolic Pump

Weeks 4-7
2 Capsules, 3 times per day. Of Prime
2 capsules pre-workout, 2 caps before bed. OF Powerfull
3 capsule, 3 times per day. Of Anabolic Pump

-USP Jacked Pre-Workout
-Optimum Multi-Vitamins w/ breakfast
-PWO Higher Power Micronized Whey mixed w/fruit smoothie
-Optimum Whey Protein PWO

[GuyJin]

Seems like you're making excellent progress! Keep it up; I'll look in from time to time--gives me motivation to train harder.

[jdjprimer19]

It has been a few days since my last post, so I will go ahead and post last Friday's workout along with this weeks. From day one until now, which has been approximately 30 days, I have put on a total of 10lbs & the gains are still coming. Once I reach 200, I will post some before & after photo's for all to see.

[jdjprimer19]

Friday, Week 4

Workout 3:
Sets:3
Reps:15
Rest:120 secs between supersets (ANTAGONIST TRAINING)
Load: Choose a weight that forces you near failure for the last rep of the last set

Superset 1:

Decline Barbell Press
15x165
15x165
15x165

Bent-Over Barbell Rows
15x145
15x145
15x145

Superset 2:

GHR's (Substituted for Front Squats, feeling some tendonitis pain)
15x35>>>Lat Pulldown station
15x35
15x35

Barbell Shrugs
15x235
15x235
15x235

Superset 3:

EZ-Bar Extensions (Only completed 2 sets of 15)
15x65
15x65

Preacher Curls
15x65
15x65

Seated Calf Raises (Included at the end)
15x235
15x235

Notes: I improved over last Friday's workout by 10lbs on all exercises with the exception of Preacher Curls. It is great to be able to make that big a jump in one week still feeling like you could go heavier. I am very pleased with my progress.

Mood: 5/5, An excellent day.

Supplements:
-Asteroid Stack by USP labs Pre-workout.

Week 1-3
2 Capsules, 3 times per day. Of Prime
2 capsules pre-workout, 2 caps before bed. OF Powerfull
1 capsule, 2 times per day. Of Anabolic Pump

Weeks 4-7
3 Capsules, 3 times per day. Of Prime
3 capsules pre-workout, 2 caps before bed. OF Powerfull
3 capsule, 3 times per day. Of Anabolic Pump

-USP Jacked Pre-Workout
-Optimum Multi-Vitamins w/ breakfast
-PWO Higher Power Micronized creatine mixed w/fruit smoothie
-Optimum Whey Protein PWO

[jdjprimer19]

Monday, Week 5

Workout 1:
Sets:2
Reps:18
Rest:120 secs between sets
Load: Choose a weight that forces you near failure for the last rep of the last set


Box Squats
18x185
18x185

Chest Dips
18xBW+45lbs
18xBW+45lbs

Cable Rows
18x120
18x120

Dumbbell Shoulder Presses
15x40
12x40, pause, 3x40

GHR's
Omitted

Standing Calf Raises
18x260
12x260, rest, 6x260


Notes: The one thing I must say about this Total Body Training Plan is that even with a full body workout you can see how much muscle confusion is involved. Every other week is supersetted, & every 2 weeks the rep range as well as the exercises change. This provides a new and different challenge each individual week. I absolutely love the pumps from the higher reps.

Mood: 5/5, Another great workout once again.

Supplements:
-Asteroid Stack by USP labs Pre-workout.

Week 1-3
2 Capsules, 3 times per day. Of Prime
2 capsules pre-workout, 2 caps before bed. OF Powerfull
1 capsule, 2 times per day. Of Anabolic Pump

Weeks 4-7
3 Capsules, 3 times per day. Of Prime
3 capsules pre-workout, 2 caps before bed. OF Powerfull
3 capsule, 3 times per day. Of Anabolic Pump

-USP Jacked Pre-Workout
-Optimum Multi-Vitamins w/ breakfast
-PWO Higher Power Micronized creatine mixed w/fruit smoothie
-Optimum Whey Protein PWO

[jdjprimer19]

Wednesday, Week 5

Workout 2:
Sets:2
Reps:8
Rest:60 secs between sets
Load: Choose a weight that forces you near failure for the last rep of the last set


Box Squats
8x225
8x225

Chest Dips
8xBW+70lbs
8xBW+70lbs

Cable Rows
8x160
8x160

Dumbbell Shoulder Presses
8x55
8x55>>>Assistance on last rep

Leg Curls (Substitution for GHR's)
8x125
8x15

Standing Calf Raises
8x280
8x280

Notes: I felt great during this workout. On squats, I have been going very light because I don't want to aggravate or worsen the tendonitis that I got several months ago. I have been trying to work on flexibility, although I must admit, stretching is one area I haven't been consistent with. If I can motivate myself to stretch more it can take care of this problem and I will be able to squat greater loads with better hip and ankle mobility. This will take a lot of the load off my quads, & I can concentrate on utilizing more glutes & hams.

My shoulder presses have always been real weak. I should be able to throw up more than 55lbs for 8 reps by now. Perhaps it is because I did them near the end of the workout. I will start with Presses after squats on Friday to see if the reason for my weak presses was simply because of fatigue. If there is no change, I will start doing all shoulder movements before my chest exercises.

Mood: 4/5. Improvements are coming, but I'd like to see more shoulder strength right now.

Supplements:
-Asteroid Stack by USP labs Pre-workout.

Week 1-3
2 Capsules, 3 times per day. Of Prime
2 capsules pre-workout, 2 caps before bed. OF Powerfull
1 capsule, 2 times per day. Of Anabolic Pump

Weeks 4-7
3 Capsules, 3 times per day. Of Prime
3 capsules pre-workout, 2 caps before bed. OF Powerfull
3 capsule, 3 times per day. Of Anabolic Pump

-USP Jacked Pre-Workout
-Optimum Multi-Vitamins w/ breakfast
-PWO Higher Power Micronized creatine mixed w/fruit smoothie
-Optimum Whey Protein PWO