Guff's place

[Guff]

After 2 years here I felt it was time to start witing down what I do in hopes of constructive criticism.

For the 6 or 8 months I've been doing a 4 day split, working 2 body parts a day. After coming across a post here I found a full body workout that I wanted to try and felt that it was time for a change up.
The routine I will be following is noted from a poster named 'all pro'. He lists the workout as a beginner's plan, but IMO it's good for anybody.

My GOAL: To add mass while trim down. Yes, yes I know...many say it can't be done. I'm out to prove them wrong. I'm still experimenting to find the perfect balance of calories to intake (as well as carbs) to accomplish this. In recent months I've been taking in 2200-2500 calories, 300g carbs on workout days. This has done pretty well as I've seen some nice gains in definition and strength. I'm going to cut back to around 2000 calories on non-lifting days and focus on 1 hour of cardio in order to shave a bit more body fat from my waist.

The workout can be found here http://forum.bodybuilding.com/showthread.php?t=4195843


You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.

Currently I am 175 lbs, roughly 14% bodyfat

[Guff]

Diet for today:

7 am breakfast
2 cups Honey Nut Cherrios
.5 cup 2% milk
1 scoop EAS chocolate whey protein
workout
Post workout
10 oz 2% milk
1 scoop EAS chocolate whey protein
2 packets intant oatmeal
11:30 Lunch
Business lunch at Chuy's Mexican restaraunt
Chicken fajitas (5 oz)
1 tortilla
.5 cup Charro beans
5 corn chips (yes, only 5)
Assorted veggies
3:00 snack
8 oz 2% milk
1 scoop EAS chocolate whey
7:00 dinner
5 oz steak with grilled onions
2 tortillas




Calories 2396
fat 81
Carbs 221
protein 195

[Guff]

7:30 a.m. workout

I'm still toying with the correct weights to find a weight that works for this new routine. Towards the end of the workout I find the weights to be too light, but I'm running out of gas and can't complete the total sets...so I may need to drop the weight a bit.

5 min warmup on crosstrainer

Squats - 155 x 8 x 4
Bench press - 155 x8 x 4
Bent over row - 135 x 8 x 4
Overhead press - 75 x8 x 4
Deadlift - 150 x 8 x 4
BB curls - 55 x 8 x 4
Calf raise - 135 x 8 x 4

[DNG]

Welcome to Journal-world, Guff!

Originally Posted by Guff

5 min warmup on crosstrainer

Squats - 155 x 8 x 4
Bench press - 155 x8 x 4
Bent over row - 135 x 8 x 4
Overhead press - 75 x8 x 4
Deadlift - 150 x 8 x 4
BB curls - 55 x 8 x 4
Calf raise - 135 x 8 x 4

That's a pretty intense full-body workout you have there! What kind of split are you on?

[Guff]

Originally Posted by DNG

Welcome to Journal-world, Guff!


That's a pretty intense full-body workout you have there! What kind of split are you on?

Thanks for stopping by!

3 days - Mon, Wed, Fri

Abs and cardio on off days.

[tolewfo]

Nice... and thanks for the link to your workout. I may be looking into something like that after my 8 weeks is done on my routine.

Good luck on your transformation and have fun.

[Guff]

Non-lifting day.

40 minutes of bicycle before breakfast

Diet for the day:

Breakfast 9:00
8 oz Milk, 2% fat
1 scoop EAS chocolate whey
1 packet oatmeal

Lunch 12:30
8 oz grilled chicken (stuffed with spinach and bacon)
2 slices bacon (in chicken)
1 cup spinach

Snack 3:00
8 oz milk, 2% fat
1 scoop EAS chocolate whey

Dinner 7:00
beef tacos
3 corn tortillas
6 oz 95% lean ground beef
tomatoes, onions, jalapenos
2 oz cheese
3/4 cup Spanish rice


calories 2,045
fat 83.2
carbs 130.7
protein 193.4


9:00
30 minutes of cycling

[...Kennedy]

Cool, you started a journal. Here we go...

[Guff]

Originally Posted by ...Kennedy

Cool, you started a journal. Here we go...

Yes sir!


Mid week exercise today, the idea being that today is a bit lighter then Monday's. I'm having a problem with that but I'm going to give it a shot.

5 min warmup on crosstrainer

Squats - 135 x 8 x 4
Bench press - 135 x8 x 4
Bent over row - 135 x 8 x 4
Overhead press - 65 x8 x 4
Deadlift - 135 x 8 x 4
BB curls - 45 x 8 x 4
Calf raise - 125 x 8 x 4

I threw in 3 sets of dips just to hit the tri's a bit more.
Finished up with 10 minutes on treadmill.

[Skidmarx]

Sup Guff. Good luck on the new program.

[Guff]

No lifting on Thursday. I kind of skipped on everything due to rain, no cardio either.

Breakfast 9:00
1 cup Honey Nut Cheerios
1 scoop EAS chocolate whey

Lunch 11:00, pot luck at work
3oz Chicken
3oz pot roast with a few veggies and potatos
Green beans
Finger sandwich 'thing'
1 slice pineapple upside down cake

Snack 3:00
10 oz milk
1 scoop EAS chocolate whey

Dinner
6 oz grilled chicken
1 small sweet potato
.5 cup spinach

Calories 1800
fat 82
carbs 124
prot 170

[Guff]

Friday Lifting day
This is supposedly the lightest day of the week, I just can't see going much lighter since I'm just starting I chose to keep the same weights from Wednesday.


5 min warmup on crosstrainer

Squats - 135 x 8 x 4
Bench press - 135 x8 x 4
Bent over row - 135 x 8 x 4
Overhead press - 65 x8 x 4
Deadlift - 135 x 8 x 4
BB curls - 45 x 8 x 4
Calf raise - 125 x 8 x 4
Dips 8x4

Added shoulder shugs - 65 x 8 x 2

Finished up with 10 minutes on treadmill.

[Guff]

Happy Labor Day!!

Kind of a lazy day, wasn't sure if I was going to make the gym or not due to a sore wrist. Got bored about 7 o'clock and went.

This is week 2 in my new routine, the premise is keep the same weight but up reps to 9.

I mentioned earlier that my right wrist/forearm is very sore, so I decided to skip any movement that involved a curl of any sort.

Warmup - 30 pushups
5 min of ab work

Squats - 155 x 9 x 4
Bench press - 155 x 9 x 4
Bent over row - 135 x 9 x 4
Overhead press - 75 x 9 x 4
Shrugs 65 x 9 x 4
Calf raise - 135 x 8 x 4

Dips 10 x 4

[Guff]

Diet for Labor Day

Breakfast 9:00
2 scrambled eggs
2 slices bacon
1 cup oatmeal
1 slice wheat toast

Lunch 1:00
4 pork tamales
.5 cup chili
.5 cup pinto beans


Dinner 6:00
Spaghetti
2 cups whole wheat pasta
4 g hamburger (95% lean)

workout 7-8:30

Post workout
1 banana
1 scoop EAS whey
10 oz 2% milk

Calories 2619
Fat 107
Carbs 254
Protein 165

[2nd_chance]

Guff, welcome to the journals. Good luck with the new routine!

[Guff]

Originally Posted by 2nd_chance

Guff, welcome to the journals. Good luck with the new routine!

Thanks bro

[Guff]

Day 4 of my 4-day weekend. Non-lifting day.

"sprinted" (ran/jog) for 3.5 miles. Focused on keeping pulse around 120 bpm.

Breakfast 9:00
2 scrambled eggs
2 cups Honey Nut Cheerios
2 scoops EAS chocolate whey
10 oz 2% milk
1 banana

Lunch 1:00
1.5 cup whole wheat pasta
5 g hamburger meat (95% lean)

Dinner 6:00
5 oz roasted chicken
2 slices bacon (in chicken)
.5 cup spinach (in chicken)
3 oz sweet potato
.5 cup asparagus

Bedtime snack 10:00
1 scoop EAS Whey

Calories 2057
Fat 76
Carbs 167
Protein 178

[kcmoto]

Hey Guff...U mind if I join the fun? Looks good. Commend you on the start!

[stayfit2008]

Way to go Bro! Don't be afraid to challenge yourself on a daily basis! Train Hard,..!

[theq]

nice tattoo on ur right arm, is it a tribal dragon?

[alkell]

That's a solid looking routine, good exercise choices. I am interested to see how this routine works out for you.

It's interesting your squat, deads, rows and bench presses are all around the same weight.

[Guff]

Originally Posted by theq

nice tattoo on ur right arm, is it a tribal dragon?

Yes it is

Originally Posted by alkell

That's a solid looking routine, good exercise choices. I am interested to see how this routine works out for you.

It's interesting your squat, deads, rows and bench presses are all around the same weight.

I went with low weights on some of the exercises on purpose. I can deadlift quite a bit more weight for example, but not when I'm doing 4 sets of 9 or more reps. I'm finding that the entire routine is pretty exhausting.

[alkell]

Good point, that is what makes a full body routine so tough, especially using good compund moves like you are.

[Guff]

I ran out of steam early today. I was told by some that this was too much volume. Maybe so, my frame of thinking is that I will adapt. I'll get used to it, so no giving up.

Mid-week workout, lighter set then Monday. Still having soreness in my right wrist/forearm

Squats - 135 x 9 x 4
Bench press - 135 x 9 x 4
Bent over row - 135 x 9 x 4
Overhead press - 75 x 9 x 4
Skipped Deads - out of gas
Shrugs 135 x 9 x 4 (barbell)
Calf raise - 135 x 9 x 4
Dips 10x3

Still skipping any kind of curl, did 3 sets of pull ups but I was too gassed to do any good with them.

[2nd_chance]

Guff, IMO 27 sets is not too much for a full body. Heck, I often do that many in my split for 2 BPs. Others may differ. In reality, listen to your own body.

What's your pre-workout nutrition & supp plan?

[Guff]

I usually eat breakfast about 30 minutes before the gym. It generally consists of
2 scrambled eggs
2 cups Honey Nut Cheerios
2 scoops EAS chocolate whey
10 oz 2% milk
1 banana

For the last 2 months I've been trying Green Magnitude as well.

[theq]

Originally Posted by Guff

I ran out of steam early today. I was told by some that this was too much volume. Maybe so, my frame of thinking is that I will adapt. I'll get used to it, so no giving up.

Mid-week workout, lighter set then Monday. Still having soreness in my right wrist/forearm

Squats - 135 x 9 x 4
Bench press - 135 x 9 x 4
Bent over row - 135 x 9 x 4
Overhead press - 75 x 9 x 4
Skipped Deads - out of gas
Shrugs 135 x 9 x 4 (barbell)
Calf raise - 135 x 9 x 4
Dips 10x3

Still skipping any kind of curl, did 3 sets of pull ups but I was too gassed to do any good with them.

its within ur body's nature to adapt, but when it does, mix it up a bit, do a heavy week with longer rest periods for example, just my 2p

[alkell]

The volume would be tough because of the tough exercises you are doing.

Try 3 sets for a week and see how that goes, you certainly aren't going to lose any muscle, you might even gain some strength.

[2nd_chance]

Originally Posted by alkell

The volume would be tough because of the tough exercises you are doing.

Try 3 sets for a week and see how that goes, you certainly aren't going to lose any muscle, you might even gain some strength.

I agree with Al that the heavy compounds are a big variable to factor into your volume.

[Guff]

Diet for today

Breakfast 7:00
Honey Nut Cheerios
2 scrambled eggs
.5 cup milk 2%

Workout 7:45-9:10

Post workout
2 packets instant oatmeal
8 oz 2% milk
1 scoop EAS chocolate whey

Lunch 1:00
6 oz roasted chicken breast
2 slices bacon (in chicken)
.5 cup spinach
3 oz sweet potato

Snack 4:00
8 oz 2% milk
1 scoop EAS chocolate whey

Dinner 7:00
5 oz chicken fajitas
2 tortillas
.5 cup Spanish rice
.25 cup assorted veggies

Calories 2283
Fat 93
Carbs 172
Protein 189

Bodyweight 174lbs