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Toolman
May 12th 2005, 01:18 AM
Well, I thought since I changed up my workout this past week now is a good time to start my thread on my exercise program and diet.

I moved my workouts to the morning, more for work purposes than anything but so far I am liking it.

Routine

My current routine is going to look like this:

Mon - Back and Biceps, Cardio
Tues - Shoulders, Cardio
Wed - Legs, Cardio
Thurs - Chest and Triceps, Cardio
Fri - Abs, Cardio

Weight lifting/resistance training will average about 30-40 minutes (sometimes more, sometimes less).

Cardio training will last 20-25 minutes, except on leg day maybe 12-15

Diet

My diet will resemble this:

Calories: between 2300 - 2800

During the weekdays typical menu will be as follows:

Meal 1 (6:30 am) - 1/4 raw oatmeal with pure maple syrup and dash of salt and 2 egg whites/1 yoke cheese omelet

Meal 2 (9:30 am) - 1.5 cups of spoon sized shredded wheat or toasted rice cereal (both less that 2 grams sugar) with fruit (either banana or berries or both)

Meal 3 (12:30 pm) - Some type of meat, usually grilled at home, perhaps mixed in a salad or with a veggie serving.

Meal 4 (3:00 pm) - Serving of raw veggies and some ranch dressing for dipping

Meal 5 (6:30 pm) - Some type of meat and salad or veggie serving

For snacks if needed natural peanut butter, Hershey's low carb bite size chocolate with almonds.

Usually take in about 2-4 liters of bottled water a day.

Just began a new cycle of creatine supplementation.

Weekends are alot looser but still try to keep the carbs somewhat low and stay away from alot of processed breads, sugars and such as that.

Stats

Height - 6'
Weight - 190 lbs (give or take)
BFP - I think its more than likely between 12-14. I can currently see the top two abs and the next two are coming in. Last two, well, we'll see :)
My goal is to get the top 4 extremely visible and the bottom two somewhat visible.

Toolman
May 12th 2005, 01:29 AM
Monday - May 9, 2005

Back

Lever Incline Row (http://www.exrx.net/WeightExercises/BackGeneral/LVInclineRow.html) - 4 Sets of 10 reps - 45 pound upto 75 pound

Supersetted the above with Dumbell bent over rows (http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html) - 4 sets of 10-7 reps - 60 pound dumbbell

Close grip chins (http://www.exrx.net/WeightExercises/LatissimusDorsi/WtCloseGripChinup.html) - 3 sets of 5 each (body weight only)

Biceps

Dumbbell curls (http://www.exrx.net/WeightExercises/Biceps/DBCurl.html) - 4 sets of 20 reps - 25 pound dumbbells

Back and Bis are a bit difficult, especially bis, because of a small injury in the left bicep area. I have been letting it heal by doing no bicep work for about a month and am now beginning slow rehab on it with light curls.
We'll see how it feels over the next few weeks.

Cardio

Lifefitness elliptical - 20 minutes
First 5 minutes at a moderate pace
Then "all out" for 1 minute, moderate/slow pace for 1 minute, alternating between the 2 for the duration of the 20 minutes.
Sweating profusely during and after :)

Diet

On target

Toolman
May 12th 2005, 02:04 AM
Tuesday - May 10, 2005

Shoulders

Barbell shoulder press (http://www.exrx.net/WeightExercises/DeltoidAnterior/BBShoulderPress.html) - 4 Sets of 10-8 reps - 25 pound plates on first set (95 lbs), 35's for the next 3 (115 lbs)

Dumbbell shoulder press (http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html) - 4 sets of 10-7 reps - 55s, 50s, 50s, 45s in that order

Barbell upright rows (http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html) - 4 sets of 10-8 each - 70 on 1st and 80 for the next 3

Dumbbell lateral raise (http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html) - 4 sets of 10-8 each - 30s

Dumbbell front lateral raise (http://www.exrx.net/WeightExercises/Supraspinatus/DBFrontLateralRaise.html) - 3 sets of 10-8 each arm - 20s

Cardio

Lifefitness elliptical - 22 minutes
First 5 minutes at a moderate pace
Then "all out" for 1 minute, moderate/slow pace for 1 minute, alternating between the 2 for the duration of the 20 minutes.

Diet

On target

Toolman
May 12th 2005, 02:12 AM
Wednesday- May 11, 2005

Legs

Squats (http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html) - 4 Sets of 10-7 reps - 225, 245, 275, 300

Leg extensions (http://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html) - 4 sets of 12-10 each - 160,180,180,160

Lying leg curl (http://www.exrx.net/WeightExercises/Hamstrings/LVLyingLegCurl.html) - 3 sets of 15-10 reps - 160,180,160,140

Cardio
Lifefitness elliptical - 15 minutes
First 5 minutes at a moderate pace
Then "all out" for 1 minute, moderate/slow pace for 1 minute, alternating between the 2 for the duration of the 20 minutes.

Diet

Had a cheat with 3/4 of a Mr. GoodBar (oh the chocolate addiction ;))

Forgiven
May 12th 2005, 10:01 AM
Awesome work! Keep it up, brother.

Toolman
May 12th 2005, 03:06 PM
Thursday- May 12, 2005

Chest

Barbell bench press (http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html) - 4 Sets of 10-4 reps - 185, 225, 225, 225, 185

(I haven't done barbell bench press in over a year, I have been doing incline dumbbell press for chest, but felt it was time for a switch. I will increase both weight and reps on this exercise over the next couple of months).

Dumbbell fly (http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html) - 4 sets of 10-8 each - 45s

Triceps

Lying triceps extension (http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html) - 4 Sets of 12-7 reps - 95, 95, 85, 75

Superset extensions with the following:
Close grip bench (http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html) - When I go to failure on a set of extensions I immediately do a set of close grip bench with the same bar usually getting about 7 reps

I then do a set of Dips (http://www.exrx.net/WeightExercises/Triceps/WtTriDip.html) (body weight only) to failure averaging between 10-5 reps.

Cardio
Lifefitness elliptical - 20 minutes
First 5 minutes at a moderate pace
Then "all out" for 1 minute, moderate/slow pace for 1 minute, alternating between the 2 for the duration of the 20 minutes.

Diet

On target

Steve M
May 12th 2005, 04:50 PM
You're a monster. Seriously, that is not human. You need to exorcise, not exercise.... :O :o

From your stats, you're about my size and weight... whimper... Definitely not the same shape, though.

So... I have to go run for an hour now, since I feel guilty about those four cookies I ate today.

Toolman
May 12th 2005, 05:02 PM
You're a monster. Seriously, that is not human. You need to exorcise, not exercise.... :O :o

From your stats, you're about my size and weight... whimper... Definitely not the same shape, though.

So... I have to go run for an hour now, since I feel guilty about those four cookies I ate today.

LOL... been doing this for 20 years now so I better have some progress.

I'll take some of those cookies too! (Especially if they are chocolate chip or Oreo ;))

Steve M
May 13th 2005, 04:04 PM
Chocolate chip, ginger, peanut butter, and no-bake oatmeal fudge!! All in one day.

Toolman
May 13th 2005, 04:36 PM
Friday- May 13, 2005

Abs

For abs I am doing a combination of exercises over a 20 minute period:

Crunches (http://www.exrx.net/WeightExercises/RectusAbdominis/WtCrunch.html) (bodyweight only), Leg raises (http://www.exrx.net/WeightExercises/RectusAbdominis/WtVerticalLegHipRaise.html), Twisting crunches (http://www.exrx.net/WeightExercises/Obliques/WtTwistingCrunch.html), and Roman chair crunches.

I usually do about a minute of each exercise and then switch to the next one for the duration of the time.

Cardio
Lifefitness elliptical - 20 minutes
First 5 minutes at a moderate pace
Then "all out" for 1 minute, moderate/slow pace for 1 minute, alternating between the 2 for the duration of the 20 minutes.

Diet

Not bad during day. Nighttime was a bit more loose, but that was planned for.

Toolman
May 13th 2005, 04:38 PM
Chocolate chip, ginger, peanut butter, and no-bake oatmeal fudge!! All in one day.

http://www.geektimes.com/michael/site/archive/2003/02/images/cookie-monster.jpg

Toolman
May 16th 2005, 03:53 PM
Monday - May 16, 2005

Back

Lever Incline Row (http://www.exrx.net/WeightExercises/BackGeneral/LVInclineRow.html) - 4 Sets of 10 reps - 45 pound up to 75 pound

Supersetted the above with Dumbell bent over rows (http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html) - 4 sets of 10-7 reps - 65 pound dumbbell

Close grip chins (http://www.exrx.net/WeightExercises/LatissimusDorsi/WtCloseGripChinup.html) - 4 sets of 5-8 each (body weight only)

Biceps

Dumbbell curls (http://www.exrx.net/WeightExercises/Biceps/DBCurl.html) - 4 sets of 20 reps - 25 pound dumbbells

Bicep is feeling pretty good. Still feel some twinges of pain now and then but I think this routine is working out well.

Cardio

Lifefitness elliptical - 20 minutes
First 5 minutes at a moderate pace
Then "all out" for 1 minute, moderate/slow pace for 1 minute, alternating between the 2 for the duration of the 20 minutes.

Diet

On target

Toolman
May 17th 2005, 02:55 PM
Tuesday - May 17, 2005

Shoulders

Barbell shoulder press (http://www.exrx.net/WeightExercises/DeltoidAnterior/BBShoulderPress.html) - 4 Sets of 10-8 reps - 25 pound plates on first set (95 lbs), 35 next (115 lbs), 45 next (135 lbs), 35 next (115 lbs)

Dumbbell shoulder press (http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html) - 4 sets of 10-7 reps - 50s

Barbell upright rows (http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html) - 4 sets of 10-8 each - 70 lbs

Dumbbell lateral raise (http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html) - 4 sets of 10-8 each - 30s

Dumbbell front lateral raise (http://www.exrx.net/WeightExercises/Supraspinatus/DBFrontLateralRaise.html) - 3 sets of 10-8 each arm - 20s

Cardio

Lifefitness elliptical - 20 minutes
First 5 minutes at a moderate pace
Then "all out" for 1 minute, moderate/slow pace for 1 minute, alternating between the 2 for the duration of the 20 minutes.

Diet

On target

Toolman
May 18th 2005, 03:40 PM
Wednesday- May 18, 2005

Chest

Barbell bench press (http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html) - 5 Sets of 10-4 reps - 185, 225, 225, 225, 185

Dumbbell fly (http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html) - 4 sets of 10-8 each - 40s

Triceps

Lying triceps extension (http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html) - 4 Sets of 12-7 reps - 95, 95, 95, 85

Superset extensions with the following:
Close grip bench (http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html) - When I go to failure on a set of extensions I immediately do a set of close grip bench with the same bar usually getting about 7 reps

I then do a set of Dips (http://www.exrx.net/WeightExercises/Triceps/WtTriDip.html) (body weight only) to failure averaging between 10-5 reps.

Cardio
Lifefitness elliptical - 20 minutes
First 5 minutes at a moderate pace
Then "all out" for 1 minute, moderate/slow pace for 1 minute, alternating between the 2 for the duration of the 20 minutes.

Diet

On target - carbs real low today

Toolman
May 19th 2005, 03:46 PM
Thursday- May 19, 2005

Abs

For abs I am doing a combination of exercises over a 20 minute period:

Crunches (http://www.exrx.net/WeightExercises/RectusAbdominis/WtCrunch.html) (bodyweight only), Leg raises (http://www.exrx.net/WeightExercises/RectusAbdominis/WtVerticalLegHipRaise.html), Twisting crunches (http://www.exrx.net/WeightExercises/Obliques/WtTwistingCrunch.html), and Roman chair crunches.

20 minutes today. Added a new exercise of lying leg raises while gripping a swiss ball between the feet. Tears the lower abs up!

Cardio
Lifefitness elliptical - 17 minutes
First 3 minutes at a moderate pace
Then "all out" for 1 minute, moderate/slow pace for 1 minute, alternating between the 2 for the duration of the 17 minutes.

Diet

Toolman
May 19th 2005, 03:48 PM
Going to the wildflower festival this weekend so probably going to be taking in quite a few calories :) so I have kept the carbs pretty low this week and will continue that until tomorrow evening.

Taking friday off from the gym, no leg workout this week since taking off friday and doing the elliptical everyday is enough for now.

PastorMark
May 20th 2005, 05:15 PM
Looks like you're making real progress. Enjoy the festival.

Toolman
May 23rd 2005, 03:28 PM
Monday- May 23, 2005

Shoulders

Barbell shoulder press (http://www.exrx.net/WeightExercises/DeltoidAnterior/BBShoulderPress.html) - 4 Sets of 10-8 reps - 25 pound plates on first set (95 lbs), 35's for the next 3 (115 lbs)

Dumbbell shoulder press (http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html) - 4 sets of 10-7 reps - 50s, 55s, 55s, 55s in that order

Barbell upright rows (http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html) - 4 sets of 10-8 each - 70, 80, 85, 85

Dumbbell lateral raise (http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html) - 4 sets of 10-8 each - 30s, 35s, 35s, 35s

Cardio

Lifefitness elliptical - 17 minutes
First 3 minutes at a moderate pace
Then "all out" for 1 minute, moderate/slow pace for 1 minute, alternating between the 2 for the duration of the 17 minutes.

*Note* - moved shoulders to Monday and back/bis to Tuesday.

Diet

On target

Toolman
May 23rd 2005, 03:30 PM
Way too much festival this weekend :) so going to keep the carbs fairly low for this week.

But we had a blast and saw one of my all time favorite bands, Cheap Trick, it was all good!

Toolman
May 24th 2005, 08:17 PM
Tuesday- May 24, 2005

Back

Lever Incline Row (http://www.exrx.net/WeightExercises/BackGeneral/LVInclineRow.html) - 4 Sets of 10 reps - 45 pound up to 80 pound

Dumbell bent over rows (http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html) - 4 sets of 10-7 reps - 70 pound dumbbell

Close grip chins (http://www.exrx.net/WeightExercises/LatissimusDorsi/WtCloseGripChinup.html) - 4 sets of 5-7 each (body weight only)

Biceps

Dumbbell curls (http://www.exrx.net/WeightExercises/Biceps/DBCurl.html) - 4 sets of 20 reps - 25s, 25s, 30s, 30s

Increased weight in all exercises today.

Cardio

Lifefitness elliptical - 17 minutes
First 3 minutes at a moderate pace
Then "all out" for 1 minute, moderate/slow pace for 1 minute, alternating between the 2 for the duration of the 17 minutes.
Sweating profusely during and after :)

Diet

On Target

Toolman
May 25th 2005, 02:49 PM
Wednesday- May 25, 2005

Chest

Barbell bench press (http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html) - 4 Sets of 10-5 reps - 185, 225, 225, 225, 185

Bench felt great today. I got about 6 reps on my own of 225 and then a couple of forced from my spotter. Getting stronger on bench again.
Since its summertime I don't know if I will get back to 315 again or not. Probably not :)

Dumbbell fly (http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html) - 4 sets of 10-8 each - 45s

Triceps

Lying triceps extension (http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html) - 4 Sets of 12-7 reps - 95, 95, 85, 75

Superset extensions with the following:
Close grip bench (http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html) - When I go to failure on a set of extensions I immediately do a set of close grip bench with the same bar usually getting about 7 reps

I then do a set of Dips (http://www.exrx.net/WeightExercises/Triceps/WtTriDip.html) (body weight only) to failure averaging between 10-5 reps.

Cardio
Lifefitness elliptical - 17 minutes
First 3 minutes at a moderate pace
Then "all out" for 1 minute, moderate/slow pace for 1 minute, alternating between the 2 for the duration of the 17 minutes.

Diet
On target

Steve M
May 26th 2005, 02:55 AM
I then do a set of Dips (body weight only) to failure averaging between 10-5 reps.

Is that ten-fifteen? Or 10 sets of 5? 5 sets of 10? I'm confused...

Toolman
May 26th 2005, 02:37 PM
Is that ten-fifteen? Or 10 sets of 5? 5 sets of 10? I'm confused...

Sorry about that Steve. It should probably actually read 5-10.

What I do is a set of Lying triceps extension, followed immediately by a set of close-grip bench with the same bar.

I rest for a few seconds and then do a set of dips, usually ranging between 5-10 reps, depending on how long I have rested.

I do this cycle 4 times to complete my tricep training.

The dips are a finishing exercise to really pump up the tris.

Does that make sense?

Steve M
May 26th 2005, 04:28 PM
Yep! ..........

Toolman
Jun 1st 2005, 04:44 PM
Ok, since the wife and kids are out of school I will changing my routine up to more accomodate our schedule, which is staying up alot later and getting up later.

I am going to change my routine to allow for more workouts at home, to save drive time to the gym.

Here is the plan:

1) Twice a week I will go to the gym. I will work upper body 1 of those days and lower body the other. Both days will include mostly big muscle group, compound lifts like squat, bench, dead lift, etc.

2) 4 days a week I am going to do a calistenics style workout at the house and then follow that up with some cardio work, more than likely laps in the pool.

3) Diet will be the same.

Toolman
Jun 1st 2005, 04:49 PM
Tuesday- May 31, 2005

Full body calistenic workout
Performed the following exercises at home, doing each exercise for 1 minute each or until complete failure for a total of 20 minutes:

Leg lifts (abs)
Pushups (chest/tris)
Crunches (abs)
Chins (lats/bis)
Incline Pushups (upper chest/tris)
Lateral raises (delts/traps)
Sissy Squats (quads)
Leg lifts (abs)
Chins (lats/bis)
Dips (chest/tris)

This is a KILLER workout and gives me a fantastic pump, especially in the chest, tris, shoulders and abs.

It also gets the heart pumping like a freight train!

Cardio
10 laps in a 38 ft. pool

Diet
On target

Toolman
Jun 2nd 2005, 06:18 PM
Wednesday- June 1, 2005

Full body calistenic workout
Performed the following exercises at home, doing each exercise for 1 minute each or until complete failure for a total of 20 minutes:

Leg lifts (abs)
Pushups (chest/tris)
Crunches (abs)
Chins (lats/bis)
Incline Pushups (upper chest/tris)
Lateral raises (delts/traps)
Sissy Squats (quads)
Leg lifts (abs)
Chins (lats/bis)
Dips (chest/tris)

Cardio
10 laps in a 38 ft. pool

Diet
On target

Toolman
Jun 6th 2005, 03:50 PM
Thursday- June 2, 2005

Full body calistenic workout
Performed the following exercises at home, doing each exercise for 1 minute each or until complete failure for a total of 20 minutes:

Leg lifts (abs)
Pushups (chest/tris)
Crunches (abs)
Chins (lats/bis)
Incline Pushups (upper chest/tris)
Lateral raises (delts/traps)
Sissy Squats (quads)
Leg lifts (abs)
Chins (lats/bis)
Dips (chest/tris)

Cardio
10 laps in a 38 ft. pool

Diet
On target

Toolman
Jun 6th 2005, 03:53 PM
Saturday- June 4, 2005

Full body calistenic workout

Short on time today so cut the exercises down and no cardio. I worked on finishing our fence today so that counts for cardio :)

Performed the following exercises at home, doing each exercise for 1 minute each or until complete failure for a total of 10 minutes:

Leg lifts (abs)
Pushups (chest/tris)
Crunches (abs)
Incline Pushups (upper chest/tris)
Lateral raises (delts/traps)
Sissy Squats (quads)
Dips (chest/tris)

Diet

We had a neighborhood get together, opened up the gate and the nextdoor neighbor and I fired up our grills and everybody brought food and we cooked and ate WAY too much!

Toolman
Jun 8th 2005, 02:49 PM
Tuesday- June 7, 2005

Full body calistenic workout
Performed the following exercises at home, doing each exercise for 1 minute each or until complete failure for a total of 20 minutes:

Leg lifts (abs)
Pushups (chest/tris)
Crunches (abs)
Chins (lats/bis)
Incline Pushups (upper chest/tris)
Lateral raises (delts/traps)
Sissy Squats (quads)
Leg lifts (abs)
Chins (lats/bis)
Dips (chest/tris)

Cardio
No cardio today

Diet
On target

Toolman
Jun 10th 2005, 03:35 PM
Thursday- June 9, 2005

Full body calistenic workout
Performed the following exercises at home, doing each exercise for 1 minute each or until complete failure for a total of 20 minutes:

Leg lifts (abs)
Pushups (chest/tris)
Crunches (abs)
Chins (lats/bis)
Incline Pushups (upper chest/tris)
Lateral raises (delts/traps)
Sissy Squats (quads)
Leg lifts (abs)
Chins (lats/bis)
Dips (chest/tris)

Cardio
No cardio today

Diet
On target

Toolman
Jun 12th 2005, 07:27 PM
Saturday- June 11, 2005

I went to the gym today and did an upper body workout.

Upper body workout
Performed the following exercises:

Barbell flat bench press - 3 sets of 10-5 reps, 185, 225, 225
Shoulder presses barbell - 4 sets 10-8 reps, 95 on all
Dumbell bent over rows - 4 sets of 12-10 reps - 65, 70, 75, 75

Cardio
Lifefitness elliptical - 17 minutes
First 3 minutes at a moderate pace
Then "all out" for 1 minute, moderate/slow pace for 1 minute, alternating between the 2 for the duration of the 17 minutes.

Couldn't make it the full 17, petered out at 12, only achieving 4 full out minutes as opposed to the usual 6 :(

Diet
On target

Steve M
Jun 13th 2005, 10:34 PM
Cardio
Lifefitness elliptical - 17 minutes
First 3 minutes at a moderate pace
Then "all out" for 1 minute, moderate/slow pace for 1 minute, alternating between the 2 for the duration of the 17 minutes.

Couldn't make it the full 17, petered out at 12, only achieving 4 full out minutes as opposed to the usual 6

I scrolled back up and noticed you hadn't been on the elliptical in a while; amazing how fast we can lose ground, isn't it? You miss a week or two and BAM! It's an uphill climb to get back to where you were.

I smell an analogy in there for our spiritual walk...

Toolman
Jun 14th 2005, 02:06 PM
I scrolled back up and noticed you hadn't been on the elliptical in a while; amazing how fast we can lose ground, isn't it? You miss a week or two and BAM! It's an uphill climb to get back to where you were.

I smell an analogy in there for our spiritual walk...

So true, so true.

I find that whatever I am training at I been to progress but I will lose strength or endurance in other areas if I am not training that particular area.

For instance, if I lay off bench pressing for a few weeks I will lose a good deal of strength that I formerly had. No real loss in size but in that particular lift I will lose some strength pretty quick if not training.

That is why I am going to try to keep 1 upper body and 1 lower body weight training session followed by the eliptical once a week throughout the summer so I don't lose too much strength and endurance in those areas.

The human body is a complex thing that is for sure (not to mention the human spirit ;)).

Toolman
Jun 15th 2005, 04:35 PM
Tuesday- June 14, 2005

Full body calistenic workout
Performed the following exercises at home, doing each exercise for 1 minute each or until complete failure for a total of 20 minutes:

Leg lifts (abs)
Pushups (chest/tris)
Crunches (abs)
Chins (lats/bis)
Incline Pushups (upper chest/tris)
Lateral raises (delts/traps)
Sissy Squats (quads)
Leg lifts (abs)
Chins (lats/bis)
Dips (chest/tris)

Cardio
10 laps in a 38 ft. pool

Diet
On target, except for a small dipped cone from the Texas stop sign (Dairy Queen) :)

Toolman
Jun 16th 2005, 05:33 PM
Wednesday- June 15, 2005

Full body calistenic workout
Performed the following exercises at home, doing each exercise for 1 minute each or until complete failure for a total of 20 minutes:

*note* - I did the exercises in reverse order (for the most part) today and it definitely made it tougher. Just goes to show how small changes can make a diff.

Leg lifts (abs)
Dips (chest/tris)
Chins (lats/bis)
Leg lifts (abs)
Lateral raises (delts/traps)
Incline Pushups (upper chest/tris)
Chins (lats/bis)
Crunches (abs)
Pushups (chest/tris)
Sissy Squats (quads)

Cardio
No laps in pool today. Chemicals were put in yesterday so no swimming :(

Diet
On target

Toolman
Jun 17th 2005, 11:10 PM
Friday- June 17, 2005

I went to the gym today and did an upper body workout.

Upper body workout
Performed the following exercises:

Barbell flat bench press - 3 sets of 10-5 reps, 185, 225, 225
Shoulder presses barbell - 4 sets 10-8 reps, 95, 105, 105, 95l
Dumbell bent over rows - 5 sets of 12-10 reps - 70, 75, 80, 85, 75

Cardio
Lifefitness elliptical - 17 minutes
First 3 minutes at a moderate pace
Then "all out" for 1 minute, moderate/slow pace for 1 minute, alternating between the 2 for the duration of the 17 minutes.

*** NOTE TO STEVE ***
Steve thanks for the motivation. I felt your presence in the gym, knowing you would read this thread I pushed myself to finish the full 17 minutes getting a full 6 sets of all outs. Thanks Steve :P

Diet
On target

Steve M
Jun 19th 2005, 11:48 PM
Yo!


*** NOTE TO STEVE ***
Steve thanks for the motivation. I felt your presence in the gym, knowing you would read this thread I pushed myself to finish the full 17 minutes getting a full 6 sets of all outs. Thanks Steve

Glad to do it!

Toolman
Jun 22nd 2005, 05:31 PM
Tuesday- June 21, 2005

Full body calistenic workout
Performed the following exercises at home, doing each exercise for 1 minute each or until complete failure for a total of 20 minutes:

Leg lifts (abs)
Dips (chest/tris)
Chins (lats/bis)
Leg lifts (abs)
Lateral raises (delts/traps)
Incline Pushups (upper chest/tris)
Chins (lats/bis)
Crunches (abs)
Pushups (chest/tris)
Sissy Squats (quads)

Cardio
10 laps in a 38 ft. pool

Diet
On target

Toolman
Jun 23rd 2005, 04:42 PM
Wednesday- June 22, 2005

Full body calistenic workout
Performed the following exercises at home, doing each exercise for 1 minute each or until complete failure for a total of 20 minutes:

Leg lifts (abs)
Dips (chest/tris)
Chins (lats/bis)
Leg lifts (abs)
Lateral raises (delts/traps)
Incline Pushups (upper chest/tris)
Chins (lats/bis)
Crunches (abs)
Pushups (chest/tris)
Sissy Squats (quads)

Cardio
No cardio

Diet
On target

Toolman
Jun 26th 2005, 09:14 PM
Friday- June 24, 2005

Full body calistenic workout
Performed the following exercises at home, doing each exercise for 1 minute each or until complete failure for a total of 20 minutes:

Leg lifts (abs)
Pushups (chest/tris)
Crunches (abs)
Chins (lats/bis)
Incline Pushups (upper chest/tris)
Lateral raises (delts/traps)
Sissy Squats (quads)
Leg lifts (abs)
Chins (lats/bis)
Dips (chest/tris)

Cardio
No cardio

Diet
On target

Toolman
Jun 26th 2005, 09:17 PM
Saturday- June 25, 2005

I went to the gym today and did an upper body workout.

Upper body workout
Performed the following exercises:

Barbell flat bench press - 5 sets of 10-5 reps, 185, 225, 245, 225, 185
Shoulder presses barbell - 4 sets 10-8 reps, 95, 105, 105, 105
Dumbell bent over rows - 4 sets of 12-10 reps - 70, 80, 80, 80
Supersetted rows with dumbell bicep curls - 4 sets of 20 reps - 25s

Cardio
No cardio

Diet
On target

Toolman
Jul 9th 2005, 05:14 PM
Friday- July 8, 2005

Haven't done any work because of camping last week. Getting back in the swing now :blush:

I went to the gym today and did an upper body workout.

Upper body workout
Performed the following exercises:

Barbell flat bench press - 5 sets of 10-5 reps, 185, 225, 225, 225, 185
Shoulder presses barbell - 3 sets 10-8 reps, 95, 95, 95
Dumbell bent over rows - 4 sets of 12-10 reps - 70, 80, 80, 80
Supersetted rows with dumbell bicep curls - 4 sets of 20 reps - 25s

Cardio
No cardio

Diet
On target

Need to drop 3-4 pounds after all the camping food and drink ;)

Steve M
Jul 9th 2005, 06:42 PM
Need to drop 3-4 pounds after all the camping food and drink

Ain't that always the way? Last time I went on vacation my dad dragged me to every restaurant between here and Montreal!! It was terrible. I came back ten pounds heavier.

Toolman
Jul 12th 2005, 02:52 PM
Monday- July 11, 2005

Full body calistenic workout
Performed the following exercises at home, doing each exercise for 1 minute each or until complete failure for a total of 20 minutes:

Leg lifts (abs)
Pushups (chest/tris)
Crunches (abs)
Chins (lats/bis)
Incline Pushups (upper chest/tris)
Lateral raises (delts/traps)
Sissy Squats (quads)
Leg lifts (abs)
Chins (lats/bis)
Dips (chest/tris)

Cardio
No cardio today

Diet
On target

PastorMark
Jul 12th 2005, 04:23 PM
So you're resting about a minute between exercises?

Toolman
Jul 12th 2005, 04:35 PM
So you're resting about a minute between exercises?

Approximately. I move to different parts of the house for different exercises.

Dips upstairs, chins in the garage, pushups in study, leg lifts in kitchen, etc.

Sometimes, especially towards the end, I have to rest longer than a minute :)

All in all it takes about 20 minutes though. On some of the exercises, specifically chins, I cannot do a full minute. I can get about 13-14 chins max, which usually takes about 45 seconds.

PastorMark
Jul 12th 2005, 04:44 PM
I see. So really you are getting some cardio with this...you keep it brisk and you're moving in-between to the upstairs and down...

Toolman
Jul 12th 2005, 05:05 PM
I see. So really you are getting some cardio with this...you keep it brisk and you're moving in-between to the upstairs and down...

It definitely has some cardio benefits. When I finish this 20 minute routine I have a light sweat and a rapid heartbeat.

I usually like to finish off with some laps in the pool but that doesn't always happen.

I crafted this workout so that I could have something that was quick and effective during the summer, so that I wouldn't be driving to the gym (10 minutes away, 20 minutes there and back) and working weights there (30-40 minutes).
During the summertime with the wife and kids home I wanted to be here more than away so this workout has been great for that and is very effective overall.

PastorMark
Jul 12th 2005, 05:25 PM
Yeah. I understand the efficiency thing. I'm a chaplain for the local PD. So after Susan, Baba, and I walk, I jog down to the PD, lift in their facility, and then jog home. Well...when I do it. The spirit is willing...

Toolman
Jul 13th 2005, 03:00 PM
Ran 1.5 miles yesterday at the local High school track.

Felt great :)

Need to drop about 3-5 since the camping trip and running is a quick way to do it.

Toolman
Jul 15th 2005, 06:33 PM
Thursday- July 14, 2005

Full body calistenic workout
Performed the following exercises at home, doing each exercise for 1 minute each or until complete failure for a total of 10 minutes:

Leg lifts (abs)
Pushups (chest/tris)
Chins (lats/bis)
Lateral raises (delts/traps)
Chins (lats/bis)
Dips (chest/tris)

Cardio
Ran 1.5 miles

Diet
On target

Toolman
Jul 19th 2005, 02:30 PM
Monday- July 18, 2005

Full body calistenic workout
Performed the following exercises at home, doing each exercise for 1 minute each or until complete failure for a total of 20 minutes:

Leg lifts (abs)
Pushups (chest/tris)
Crunches (abs)
Chins (lats/bis)
Incline Pushups (upper chest/tris)
Lateral raises (delts/traps)
Sissy Squats (quads)
Leg lifts (abs)
Chins (lats/bis)
Dips (chest/tris)

Cardio
No cardio today

Diet
On target

Toolman
Jul 22nd 2005, 06:41 PM
Wednesday- July 20, 2005

Cardio
Ran 1.5 miles

Diet
On target

Toolman
Jul 22nd 2005, 06:43 PM
Friday- July 22, 2005

I went to the gym today and did an upper body workout.

Upper body workout
Performed the following exercises:

Barbell flat bench press - 4 sets of 10-5 reps, 185, 225, 245, 225
Dumbell bent over rows - 4 sets of 12-10 reps - 65, 70, 75, 75
Shoulder lateral raises dumbbell - 3 sets 10-8 reps, 35s
Bicep curls dumbbell - 3 set 20-16 reps, 25s

Cardio
None

Diet
On target

PastorMark
Jul 22nd 2005, 06:43 PM
Running in TX. What fun.

Toolman
Jul 22nd 2005, 06:48 PM
Running in TX. What fun.

Hehe... I guess that's true.

And Wednesday I was doing it before 6:00 pm so it was still very hot... but I'm kind of a nut anyway (like you didn't already know that :bounce:)

Toolman
Aug 2nd 2005, 02:43 PM
Thursday- July 28, 2005

Cardio
Ran 1.5 miles

Diet
On target

Toolman
Aug 2nd 2005, 02:45 PM
Monday- August 1, 2005

Full body calistenic workout
Performed the following exercises at home, doing each exercise for 1 minute each or until complete failure for a total of 20 minutes:

Leg lifts (abs)
Pushups (chest/tris)
Crunches (abs)
Chins (lats/bis)
Incline Pushups (upper chest/tris)
Lateral raises (delts/traps)
Sissy Squats (quads)
Leg lifts (abs)
Chins (lats/bis)
Dips (chest/tris)

Cardio
No cardio today

Diet
On target

** Note - my 11 year old did my workout with me today. He did 30 seconds of each (or till failure). He did pretty good, especially on pushups.

Toolman
Aug 5th 2005, 05:31 PM
Thursday- August 4, 2005

Full body calistenic workout
Performed the following exercises at home, doing each exercise for 1 minute each or until complete failure for a total of 20 minutes:

Leg lifts (abs)
Pushups (chest/tris)
Crunches (abs)
Chins (lats/bis)
Incline Pushups (upper chest/tris)
Lateral raises (delts/traps)
Sissy Squats (quads)
Leg lifts (abs)
Chins (lats/bis)
Dips (chest/tris)

Cardio
No cardio today

Diet
On target

** Note - my 11 year old bailed on me today :rolleyes:

Toolman
Aug 10th 2005, 01:31 PM
Monday- August 8, 2005

Well, the summer is over so I am going to be getting back into the gym fulltime.

For now I am going to do a 3 day a week schedule for lifting. During school and soccer season (3 kids playing) that is about as much as I can work in.

Back and shoulders
Legs
Chest and arms

Toolman
Aug 10th 2005, 01:33 PM
Monday August 8,2005

Back

Lever Incline Row (http://www.exrx.net/WeightExercises/BackGeneral/LVInclineRow.html) - 4 Sets of 10 reps - 45 pounds

Dumbell bent over rows (http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html) - 4 sets of 10-7 reps - 75 pound dumbbell

Shoulders

Barbell shoulder press (http://www.exrx.net/WeightExercises/DeltoidAnterior/BBShoulderPress.html) - 4 Sets of 10-8 reps - 25 pound plates

Dumbbell lateral raise (http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html) - 4 sets of 10-8 each - 30s

Abs

2 sets of hanging leg lifts, 1 minute each.

Cardio

None

Diet

On Target, real low carbs this week

Toolman
Aug 10th 2005, 01:36 PM
Tuesday- August 9, 2005

Legs

Squats (http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html) - 4 Sets of 12 reps - 145
** note ** - stayed at 145 because haven't squatted in about 10 weeks. Will be sore so easing slowly back in.

Leg extensions (http://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html) - 4 sets of 12-10 each - 180,200,200,180

Lying leg curl (http://www.exrx.net/WeightExercises/Hamstrings/LVLyingLegCurl.html) - 3 sets of 15-10 reps - 150,160,160,150

Abs

2 sets of hanging leg lifts, 1 minute each.

Cardio

None

Diet

On Target

PastorMark
Aug 13th 2005, 02:41 AM
Hanging leg lifts. Fun.

Toolman
Aug 14th 2005, 06:11 PM
Saturday- August 14, 2005

Chest

Barbell bench press (http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html) - 5 Sets of 10-4 reps - 185, 225, 245, 225, 185

Dips (http://www.exrx.net/WeightExercises/Triceps/WtTriDip.html) (body weight only) to failure averaging between 10-5 reps.

Biceps
dumbbell curls - 3 set 20-16 reps, 30s

Cardio
Lifefitness elliptical - 17 minutes

Diet

On target

Toolman
Aug 16th 2005, 01:43 PM
Monday August 15,2005

Back

Lever Incline Row (http://www.exrx.net/WeightExercises/BackGeneral/LVInclineRow.html) - 4 Sets of 10 reps - 45 pounds 1 set, then 70 for 3

Close grip chins (http://www.exrx.net/WeightExercises/LatissimusDorsi/WtCloseGripChinup.html) - 4 sets of 5-8 each (body weight only)

Dumbell bent over rows (http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html) - 4 sets of 12-10 reps - 75 pound dumbbell 2 sets, 70 pound for 2

Shoulders

Barbell shoulder press (http://www.exrx.net/WeightExercises/DeltoidAnterior/BBShoulderPress.html) - 4 Sets of 10-8 reps - 25 pound plates 1 set, 35 pounds 1 set, 40 pounds 1 set, 35 pounds 1 set

Dumbbell lateral raise (http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html) - 4 sets of 10 each - 30s

Abs

2 sets of hanging leg lifts, 1 minute each.

Cardio

Lifefitness elliptical - 15 minutes

Diet

On Target

PastorMark
Aug 16th 2005, 02:19 PM
Man. I just don't know about that 2 sets of hanging leg lifts, 1 minute each. What a killer!

Toolman
Aug 16th 2005, 02:20 PM
Man. I just don't know about that 2 sets of hanging leg lifts, 1 minute each. What a killer!

They are and I can definitely feel them today :lol:

I'm not sure there is any better ab exercise :hmm:

Toolman
Aug 19th 2005, 08:10 PM
Wednesday- August 17, 2005

Legs

Squats (http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html) - 4 Sets of 10-12 reps - 185,225,225,225
** note ** - bumped it up to 225 this week

Leg extensions (http://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html) - 3 sets of 12-10 each - 180,200,200

Lying leg curl (http://www.exrx.net/WeightExercises/Hamstrings/LVLyingLegCurl.html) - 3 sets of 15-10 reps - 150,160,160

Cardio

Lifefitness elliptical - 15 minutes

Diet

On Target

PastorMark
Aug 19th 2005, 08:32 PM
I have no idea what I lift because I don't know what the bars weigh. Anyway, that all looks impressive to me. And it's quite a jump in weight. Not like 10 pounds or something. 40 pounds!

Toolman
Aug 19th 2005, 10:14 PM
I have no idea what I lift because I don't know what the bars weigh.

Mark,

An olympic bar will weigh 45 pounds. This is the bar you will find most often in a gym.

Home equipment often has a bar that is not olympic and weighs less.

http://www.leehayward.com/gym_equipment/


Anyway, that all looks impressive to me. And it's quite a jump in weight. Not like 10 pounds or something. 40 pounds!

If you are talking about my squat then let me explain.

If you look back to my May (http://bibleforums.org/showpost.php?p=440979&postcount=4) posts you will see that I was squatting up to 300 lbs.

I stopped squatting during most of the summer and am now coming back up to get back to a similiar weight of about 300 lbs.
Last week I stuck at 135 lbs. (olympic bar + 2 45 pound plates, 1 on each side).
This weight is pretty easy for me but I knew my legs and body were not ready to be shocked with more than that.

This week I took it up to 225 lbs. (olympic bar + 4 45 pound plates, 2 on each side). My legs are quite sore today, always sorer the second day after, but nothing unbearable.

Let me also explain that I ALWAYS stretch my legs first and do squats with no weight at all for 20-30 reps, then do a set with the bar alone for 20 or so reps, then at least 1 set with 135. The set with 185 I would usually consider only warmup also but since I am in "get back" mode I included this set this time. Normally I would go straight from 135 warmup to a 225 set.

My future sets will look something more like this. 225, 275, 275, 300 or something along those lines, after 1 or 2 more weeks of "get back" mode.

I LOVE squats and consider them the absolute ultimate exercise and if I was forced to do only one exercise it would be the one.

PastorMark
Aug 19th 2005, 10:45 PM
I LOVE squats and consider them the absolute ultimate exercise and if I was forced to do only one exercise it would be the one.I thought you said that about hanging leg lifts!

Does the EZ curl for preacher curls also weigh 45#? I looked on that site but didn't see it.

Toolman
Aug 20th 2005, 02:22 AM
I thought you said that about hanging leg lifts!

Hehe... for abs that is superb... but if I had to choose one exercise and could only do one, it would definitely be squats over hanging leg lifts.

Fortunately I don't have to choose a single exercise :)


Does the EZ curl for preacher curls also weigh 45#? I looked on that site but didn't see it.

No, the EZ bar weighs about 30 lbs., depending on the length.

http://www.ivankobarbell.com/bars.htm

PastorMark
Aug 20th 2005, 01:58 PM
I'm gonna guess it's the 4' Olympic bar and 20#. Now I can figure out how much weight I'm using. Thanks.

Toolman
Aug 20th 2005, 07:14 PM
Saturday- August 20, 2005

Chest

Barbell bench press (http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html) - 5 Sets of 10-4 reps - 185, 225, 225, 225, 185

Dips (http://www.exrx.net/WeightExercises/Triceps/WtTriDip.html) 4 sets (body weight only) to failure 10-12 reps.
Supersetted these with Tricep kickbacks (http://www.exrx.net/WeightExercises/Triceps/DBKickback.html) 4 sets of 10 reps each arm - 15 pound dumbbell

Biceps
dumbbell curls - 3 set 20-16 reps, 30s

Cardio

Lifefitness elliptical - 15 minutes

Diet

On target

PastorMark
Aug 20th 2005, 08:53 PM
You know I just noticed you were linking the exercises. Duh. Pretty nice. Thanks.

What does superset mean?

Are you going for more tone/definition with these higher sets and reps?

Toolman
Aug 22nd 2005, 11:08 AM
You know I just noticed you were linking the exercises. Duh. Pretty nice. Thanks.
:)


What does superset mean?
An example of a superset would be doing 1 set of 1 exercise to failure and immediately doing another set of another exercise.
In my example doing a set of dips and then immediately doing a set of kickbacks.


Are you going for more tone/definition with these higher sets and reps?
I'm not sure which ones you are talking about because most of my exercises are low sets(5 to 3) with basically low reps (12 or under). But if you mean the supersets I would say I am trying mostly to shock the muscle into growth or at a minimum to maintain its current size.

With specifics I can probably explain better but in general I usually weight training for muscle gain(moderate to heavy lifting) and leave definition/tone to diet and cardio (fat loss).

PastorMark
Aug 22nd 2005, 10:37 PM
They look like high sets to me. And if I look back further in your posts I see other exercises with 5 sets and even higher reps than these. I guess it's a matter of perspective.
Barbell bench press - 5 Sets of 10-4 reps - 185, 225, 225, 225, 185

Dips 4 sets (body weight only) to failure 10-12 reps.
Supersetted these with Tricep kickbacks 4 sets of 10 reps each arm - 15 pound dumbbell

Biceps
dumbbell curls - 3 set 20-16 reps, 30s

Toolman
Aug 22nd 2005, 10:57 PM
They look like high sets to me. And if I look back further in your posts I see other exercises with 5 sets and even higher reps than these. I guess it's a matter of perspective.

Most weightlifting authorities consider 10-14 reps to be moderate, below 10 low and 15 and above high reps.

The dumbbell curls are done with 2 arms so when I say 20-16 reps that is including both arms, IOW about 8-10 reps per arm. I can see where that may be confusing.

PastorMark
Aug 22nd 2005, 11:01 PM
Gotcha. (An authority I certainly am not. Just thought I'd clear that up since you were probably confused.)

Toolman
Sep 14th 2005, 01:53 PM
Hey Guys,

I have been doing the basically the same schedule over the last month that I had been doing since August and haven't posted because it has basically been the same each week.

I am starting something new now though. With soccer season and 3 kids playing my time is once again somewhat limited.

And my current goals are to maintain on muscle and lose about 5 lbs. of fat.

So with that in mind I am going to try a workout that is quick lifting, not super heavy, not alot of rest in between sets, total time about 30 minutes, followed by 10-12 laps in the pool.

For example yesterday I did the following:
Chins - 8-12 reps, bodyweight
Squats - 12 reps, 135 lbs.
Incline dumbbell press - 12 reps, 65 lbs. each

I did 4 cycles of the above taking about a 1-3 minute break between each cycle.

I then followed that up with 3 sets of Dumbell bent over rows (http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html) - 10-8 reps - 65 lbs. dumbbells

This took a total of 30 minutes. Then I did 12 laps in the pool.

Let me just say that this kicked my heinie, much sweat and heartrate way up.

Total workout was only about 40 minutes, done at home.

I will be doing this routine every other day and will change the exercises per day. Home gym somewhat limits what I can do as far as quick changes from one exercise to another, so going to have to think that thru but I am hoping to get about 3-4 different routines.

I'll keep you guys updated.

LatinDolphin
Sep 15th 2005, 06:55 AM
Good Luck ToolMan. I also exercise when I get the chance.

Even though Im not a chunky guy or overweight--I wikk forever work out for my heart. Also, It will make us look better. ;) Drink lots of water, watch what you eat and stretch and work out.

Toolman
Sep 29th 2005, 09:44 PM
Hey Guys,

Just a check-in to let you know I have been continuing with the workout that I outlined in my last post and it has been real good so far.

I have been doing the following 3 routines basically:

Chins - 8-12 reps, bodyweight
Squats - 12 reps, 135 lbs.
Incline dumbbell press - 12 reps, 65 lbs. each
4 cycles

Military Press - 8-12 reps, 85-100 lbs.
Leg Extensions - 12-15 reps, 100-125 lbs.
Dumbell bent over rows - 10-8 reps - 65 lbs. dumbbells
4 cycles

Barbell bench press - 6-10 reps, 210-225 lbs.
Leg curls - 12-15 reps, 75-100 lbs.
Dumbell bent over rows 2sets and chins 2 sets
4 cycles

These routines really get the heart pumping and get a good, quick muscle pump. Perfect for my "soccer season" time, when there isn't alot of time :)

I usually skip 2 or 3 days between workouts and I finish off the workouts with 10-12 laps in the pool. The Texas heat is finally breaking so hopefully it will help with the workout a bit (garage is about 95 degrees or more!)

I also snapped some images of my garage gym for ya'll to check out.

Toolman
Jul 12th 2006, 02:41 PM
Just thought I would give a check in since Mark was updating his thread :)

I joined the local rec center here since they put in a new gym area with some pretty decent equipment. Its only 5 minutes from the house, as opposed to the 20 minutes to get to Bally's and only cost $50 a year.

They have a good set of dumbbells up to 75 lbs. and a smith machine with over 300 lbs. of olympic plates.

I have been doing a single body part a day at about 25 to 30 minutes a day. Looks something like this:

Mon - Back - Chins, bent-over dumbbell rows, lat pull machine
Tues - Shoulders - Shoulder press with smith, bent-over dumbbell raise, cable raises
Thurs - Chest - Incline bench with smith, incline dumbbell bench, fly machine
Fri - Abs - 3 sets of 40 hanging leg lifts, 25 crunches, 15 cable crunches, 15lying leg raises
Sat - Arms - lying tricep extensions, cable tricep pushdowns, dumbbell bicep curls, concentration dumbbell curls

I just did a cycle of creatine and have really been concentrating on lifting heavy with low reps. I have gained some good quality back and shoulder size, which is what I was really shooting for.

I'm go up and down between 193 and 197. Probably carrying about 3-4 lbs. of fat I could shed off but really concentrating on muscle gain right now.

Cardio consists of the eliptical, 17 minutes HIIT or 10-12 laps in the pool.

Once summer is over I will probably be switching up a bit. Have a few ideas in mind.

PastorMark
Jul 12th 2006, 02:59 PM
Sounds really good. I wish I had someone to meet at the gym like you to work out with. I'm all for the gym being close to home. I could use the nice gym at the Police Dept (and sometimes do) but prefer just doing the DB workout at home after a run. You can tell I also like being cheap.

Would you recommend creatine for my muscle recovery in long-distance running?

Toolman
Jul 12th 2006, 04:37 PM
Would you recommend creatine for my muscle recovery in long-distance running?

Mark,

All I can recommend creatine for is an increase in muscle size and an increase in strength. It has helped me greatly in both those areas. For instance when I am progressively increasing my weights in certain exercises, I will eventually hit a plateu and creatine always helps me go to the next level.

It increases muscle size in 2 way IMO. 1, it is a cell volumizer, increasing the size of the muscle cell itself. 2, it helps you lift heavier weights thereby increasing muscle size through heavy lifting.

I'm not sure how it will help (or if it will) for long distance running. Might help to get some marathoners opinions in that area.

Working at the Police dept. I would think there would be some big guys there, especially some of those SWAT type guys. Find the most muscular one and see if he will give you some training tips or perhaps a full blown routine.
Anyone like that available?

PastorMark
Jul 12th 2006, 05:57 PM
Yep. Several. That's a good suggestion about the PD.

And as for running and creatine... (http://www.google.com/search?q=mARATHON+creatine&start=0&ie=utf-8&oe=utf-8&client=firefox-a&rls=org.mozilla:en-US:official)

Toolman
Jul 12th 2006, 06:03 PM
And as for running and creatine... (http://www.google.com/search?q=mARATHON+creatine&start=0&ie=utf-8&oe=utf-8&client=firefox-a&rls=org.mozilla:en-US:official)

You gotta love Google :)

Toolman
Sep 22nd 2006, 03:30 PM
Guys,

Just wanted to give a quick update of what I have been doing since school started (mid-August) and wife and kids are back on a normal schedule.

This year is really good because I drop my middle-schooler off for school at 8:00 and then head over to the rec center which is right around the corner.

I have been doing the following routine since school started:

Mon - Back (weighted chins, dumbbell bentover rows, lat machine) - 17 minutes HIIT on the eliptical machine

Tues - Shoulders (Shoulder press, bent over lateral dumbbell raises, cable lateral raises) - 17 minutes HIIT on the eliptical machine

Wed - Chest (Incline bench or weighted dips, flat bench or incline dumbbell press, ped dec machine) - 17 minutes HIIT on the eliptical machine

Thurs - Arms (lying tricep extensions, tricep cable pushdowns, seated or standing dumbbell curls, concentration curls) - 17 minutes HIIT on the eliptical machine

Fri - Abs (hanging leg lifts, crunches, knee/elbow touches, cable crunches, etc. 3 rounds of these exercises) - 17 minutes HIIT on the eliptical machine

Sat - Legs (Squats, leg extensions, leg curls, calf raises)

I do between 3-5 sets of the lifting exercises aiming for between 5-10 reps on most. Weightlifting portion takes an average of 25-30 minutes. Then 17 minutes HIIT on the eliptical for a total workout that is usually between 45-50 minutes.

The only exception is Leg day when I go to Bally's instead of the rec center because the rec center does not have a squat rack, only a smith machine and I hate doing squats on a smith, so I go to Bally's to use that equipment. Also no cardio on Leg day.

Just wanted to give a quick update on what my routine looks like these days.

PastorMark
Sep 22nd 2006, 03:33 PM
You are, once again, the man.

Slug1
Dec 6th 2006, 07:39 PM
Just a test post. Bumping thread to top of forum

Toolman
Dec 7th 2006, 09:42 PM
Guys,

Just wanted to give a quick update of what I have been doing since my last post.

I have basically been sticking with the same workout I described last time around but I have changed my cardio to 20 minutes instead of 17 with a moderate level of HIIT as opposed to a high level of HIIT. Trying to just maintain the BF% right now and gain some muscle.

I have also cut out Wednesday and my arm routine. My arms get good work from the other compound exercises (bench, chins, etc.) and my biceps were taking a beating from too much work.

Looks like this right now:

Mon - Back (weighted chins, dumbbell bentover rows, Smith machine bentover rows) - 20 minutes moderate HIIT on the eliptical machine

Tues - Shoulders (Shoulder press, bent over lateral dumbbell raises, cable lateral raises) - 20 minutes moderate HIIT on the eliptical machine

Thurs - Chest (Incline bench or weighted dips, flat bench or incline dumbbell press, ped dec machine) - 20 minutes moderate HIIT on the eliptical machine

Fri - Abs (hanging leg lifts, crunches, knee/elbow touches, cable crunches, etc. 3 rounds of these exercises) - 20 minutes moderate HIIT on the eliptical machine

Sat - Legs (Squats, leg extensions, leg curls, calf raises)

I do between 3-5 sets of the lifting exercises aiming for between 5-10 reps on most. Weightlifting portion takes an average of 25-30 minutes. Then 20minutes HIIT on the eliptical for a total workout that is usually between 45-50 minutes.

The only exception is Leg day when I go to Bally's instead of the rec center because the rec center does not have a squat rack, only a smith machine and I hate doing squats on a smith, so I go to Bally's to use that equipment. Also no cardio on Leg day.

I am planning on keeping this routine until probably around end of March. I'm getting good results and don't see a need for change at this time.

I am thinking of my next routine will be an all over body workout, 1 lift per bodypart for max of 10 reps, followed by 20 minutes cardio. This routine would be done twice a week. I have used this before to break plateaus and make some good gains (for not alot of time).

I am also thinking of trying out Crossfit. There is a gym close by that does Crossfit and I would like to give it a try. I am going to start a thread on Crossfit to see if anyone else is using it and see what ya'll think of it.

Crossfit discussion thread (http://bibleforums.org/showthread.php?p=1073731#post1073731)

Toolman
Jan 30th 2007, 07:09 PM
Hey Guys,

Just wanted to give a quick update as to what my routine looks like right now. I took a much needed break over the Christmas/New Year's holidays and am now returning to regular workouts.

My routine right now looks like this:

Mon - Back (weighted chins, dumbbell bentover rows, Smith machine bentover rows)

Tues - Shoulders (Shoulder press, bent over lateral dumbbell raises, cable lateral raises)

Thurs - Chest (Incline bench or weighted dips, flat bench or incline dumbbell press, ped dec machine)

Sat - Legs (Squats, leg extensions, leg curls, calf raises)

I do between 3-5 sets of the lifting exercises aiming for between 5-10 reps on most.

My goal for right now is to gain some muscle, Lord willing. I have cut all cardio for now and am eating about 2800 calories a day.

I will continue this routine until the first of April when I plan to then put cardio back in and lighten the weights a bit for more reps and get ready for summer season :)

After that, when the wife and kids get out of school, I plan to change the routine to more of a cross-fit style workout. Very quick, very intense. During summer I need something that is quick and efficient and I think those type workouts will do very nice.

So, that is the plan for now and just wanted to give an update post.

Toolman
Mar 12th 2007, 02:58 PM
Ok fellas.. changed up the workout last week and wanted to give you guys an update.

I did crossfit style workouts Mon-Thurs, each one lasting about 20 minutes.

These workouts kicked my butt of course. After each one I would have to lay down for 10-20 minutes just to recuperate :)

I didn't journal the workouts but I will do that this week to keep specifics. As best I can remember I did the following:

Mon - 3 rounds of - 2 minutes jump rope, 20 lbs. dumbell swing, 25 chins
Tues - 3 rounds of - 30 squat thrusts, 25 dips, 20 thrusters 25 lbs. dumbbell
Wed - 3 rounds of - jump rope, pushups, chins (100, 50, 25 - 75, 30, 15 - 50, 25, 10)
Thurs - 3 rounds of - 100 jump rope, 15 wall ball (15 lbs. ball), 25 box jump )24 inch box)

I was able to do all this at the house and was very pleased with the workouts and results.

I took off Friday and Saturday I went to the gym and had a fantastic day of lifting. I decided that while I will do crossfit style workouts during the week I will take Saturday to devote to heavy lifts.

I worked on squat and bench press on Saturday:

Squat - 185 lbs. 10 reps, 225 lbs. 10 reps, 245 lbs. 9 reps, 275 lbs. 7 reps, 300 lbs. 7 reps

Bench - 185 lbs. 7 reps, 225 lbs. 6 reps, 245 lbs. 4 reps, 225 lbs. 6 reps, 185 6 reps.

I was VERY pleased with these lifts. I have been working my squat back up over the last 5 weeks and am happy to be around the 300 range again.

I was really surprised at my bench. I haven't free weight benched in over a year. I have been using the smith machine at the rec center at an incline and dumbbells on flat, so I was very surprised to be able to lift 250 for 4 reps :)

Anyhoo, I'll keep this thread updated with my progress and let you guys know how I feel about the crossfit style after a couple of months of doing it.

FYI - I have developed tendonitis in my elbow. I've never had it before and it is a pain, literally :)
There are some type lifts I can't do right now. I am trying to rehab it as I go but I don't want to take off time until after summer if possible. Just FYI.

Toolman
Mar 19th 2007, 08:51 PM
Here is the breakdown of last week's workout schedule:

Mon. Mar. 12, 2007
3 rounds of jump rope, dumbbell swings, chins
1st - 2 mins, 21 reps with 25 lbs., 15 reps
2nd - 1.5 mins, 21 reps with 25 lbs, 12 reps
3rd - 1 min, 20 reps, 10 reps

Wed. Mar. 14, 2007
3 rounds of 25 lbs. dumbbell thrusters, chins
21, 15, 10 reps

Thurs. Mar. 15, 2007
3 rounds of jump rope, 24 inch box jumps, 15 lbs. wall ball
1st - 100, 10, 20
2nd - 80, 10, 17
3rd - 75, 10, 15

Sat. Mar. 17, 2007
Squat - 185x10, 225x10 reps, 245x9, 275x7 reps, 300sx7
Leg curl - 3 sets of 10-12 reps with 150, 160, 170
Leg extension - 3 sets of 10-15 reps with 220, 240, 260

Bench - 185x8, 225x4, 245x4, 225x4, 185x10.

atrus912
Mar 21st 2007, 03:10 AM
nice work, man.

It's good to see the expert getting results.

Toolman
Mar 26th 2007, 06:03 PM
All right.. here is last week (I'm VERY happy with my squat right now!)

Mon. Mar. 19, 2007 -
3 rounds of burpees, dumbbell swings, chins
1st - 25,15,20
2nd - 20,12,17
3rd - 12,10,12

Tues. Mar. 20, 2007 -
50 pull ups
60 push ups
70 sit ups
80 squats

Wed. Mar. 21, 2007 -
8 sprints on football field (100 yards) with 9 and 10 year old
kickball game with 9 and 10 year old
1 440 (1/4 mile) on track
soccer with 10 year old

Thurs. Mar. 22, 2007 -
40 chins
50 dips
60 situps

Sat. Mar. 24, 2007 -
Squat - 185x10, 225x10, 245x10, 275x9 reps, 315x7
Leg curl - 3 sets of 10-12 reps with 150, 160, 170
Leg extension - 3 sets of 10-15 reps with 220, 240, 260

Bench - 185x8, 225x7, 245x3, 225x4, 185x10.


Very happy to get a good set of squats with 3 wheels (45s) on each side of the bar. Love to see that bar bend ever so slightly! Might try a 1 rep max next week :)

Toolman
Apr 2nd 2007, 06:05 PM
Here is last week:

Mon. Mar. 26, 2007 -
40 burpees
50 thrusters (25 lbs. dumbbells)
30 pullups

Tues. Mar. 27, 2007 -
3 rounds of
Jump rope (100 jumps)
21 25 lbs. dumbbell swing
30 dips

Wed. Mar. 28, 2007 -
4 rounds of 440s (felt a groin pull on the 3rd one and had to jog the last 2 :( .... Dang you 43rd b-day!)

Thurs. Mar. 29, 2007 -
40 chins
50 dips
60 situps

Sat. Mar. 31, 2007 -
Squat - 185x10, 225x10, 245x10 (felt the groin pull so stopped here so as not to reinjure)
Leg curl - 3 sets of 8-10 reps with 160, 170, 170
Leg extension - 3 sets of 10-15 reps with 220, 240, 260

Bench - 185x8, 225x7, 225x5, 225x4, 185x10, 135x12

Incline dumbbell bench - 3 sets with 60s with rep range of 9-11

Closing thoughts
I had a very mild groin pull this week when running the 440s so it threw my squat off a bit on Saturday. I don't feel it at all right now so I'm hoping that next weeks squats will be back in full gear.

Bench was very nice this week also. The reps were solid, no bumping off the chest, just a clean rep down, touch the t-shirt under control and then lift back up.

BTW - Mon. and Tues. workouts were absolutely killer for anyone who wants to give them a shot.

Toolman
Apr 9th 2007, 06:04 PM
Last week :)

Mon. April 2, 2007:
3 rounds of:
Jump rope (100 jumps)
21 dumbbell swings (25 lbs)
20 chins

Wed. April 4, 2007
40 chins
50 dips
60 situps

Thurs. April 5, 2007
4 440s with 5 stadium stair runs between each 440

Was unable to get to gym on Sat. for heavy lifting because of crazy schedule. Sucks, but sometimes it be that way :(

Toolman
Apr 17th 2007, 01:57 PM
Here is an update for last week:

Mon. April 9, 2007
3 rounds of:
Jump rope (100 jumps)
21 dumbbell swings (25 lbs)
20 chins

Tues. April 10, 2007
Did various rounds of sprints, dips, chins and box jumps. I did all this at my son #3's soccer practice. There is a playground there that allows for dips and chins. I did sprints on the field and box jumps on a picnic table bench. I just went by feel mostly and hit it for 30 minutes switching when I failed at whatever I was doing.

Wed. April 11, 2007
Burpees
Dips
Thrusters
(25,25,20) (20,20,15) (15,15,10)

Thurs. April 12, 2007
4 440s with 5 stadium stair runs between each 440
Dips, pushups, Tricep pushups, crunches on bleachers
I did this at son #4's track practice.

Sat. Mar. 31, 2007 -
Squat - 185x10, 225x10, 245x10, 275x9, 300x8
Leg curl - 3 sets of 8-10 reps with 150, 160, 170
Leg extension - 3 sets of 10-15 reps with 220, 240, 260

Bench - 185x8, 225x7, 250x5, 225x5, 185x8, 135x12

Incline dumbbell bench - 3 sets with 60s with rep range of 9-11

My form is looking really good on both squat and bench. Squats are "pickin' up grapes" as we used to call them, which means breaking parallel and bench press is slow and controlled, bring it down and barely touch the shirt (no bounce off the chest) and then press back up. I had a good spotter this week.

I am going to increase the cardio over the next 7-8 weeks to get some blubber off to be swimsuit ready :)
I'm digging the workouts I'm doing at my kids practices. That makes for some productive time.

Toolman
Apr 23rd 2007, 08:19 PM
Last week:

Mon. April 16, 2007
Abs - 10 mins.
Eliptical 25 mins. (Do HIIT for 6 rounds in this one)
Track 5 mins.
Treadmill 10 mins.

Tues. April 17, 2007
Abs - 10 mins.
Eliptical 25 mins. (Do HIIT for 6 rounds in this one)
Treadmill 5 mins.

Wed. April 18, 2007
Abs - 10 mins.
Eliptical 25 mins. (Do HIIT for 6 rounds in this one)
Treadmill 5 mins.

Thurs. April 19, 2007
Did various rounds of sprints, dips, chins, crunches and pushups. I did all this at my son #3's soccer practice at the playground. I just went by feel and hit it for 35 minutes switching when I failed at whatever I was doing.

Fri. April 20, 2007
Abs - 10 mins.
Eliptical 25 mins. (Do HIIT for 6 rounds in this one)
Treadmill 5 mins.

Sat. Apr. 21, 2007 -
Squat - 185x10, 225x10, 245x10, 275x9, 300x7
Leg curl - 3 sets of 8-10 reps with 150, 160, 170

Bench - 185x8, 225x7, 250x4, 225x5, 185x8, 135x12

Incline dumbbell bench - 3 sets with 60s with rep range of 9-11

Toolman
May 1st 2007, 01:36 PM
Last week:

Mon. April 23, 2007
Abs - 10 mins.
Eliptical 25 mins. (Do HIIT for 6 rounds in this one)

Tues. April 24, 2007
Abs - 10 mins.
Eliptical 25 mins. (Do HIIT for 6 rounds in this one)

Wed. April 25, 2007
Abs - 10 mins.
Eliptical 25 mins. (Do HIIT for 6 rounds in this one)

Thurs. April 26, 2007
Abs - 10 mins.
Eliptical 25 mins. (Do HIIT for 6 rounds in this one)

Fri. April 27, 2007
Abs - 10 mins.
Eliptical 25 mins. (Do HIIT for 6 rounds in this one)

Sat. Apr. 28, 2007 -
Squat - 185x10, 225x10, 245x10, 275x9, 300x7
Leg curl - 3 sets of 8-10 reps with 150, 160, 170

Bench - 185x8, 225x7, 250x4, 225x5, 185x8, 135x12

Incline dumbbell bench - 3 sets with 60s with rep range of 9-11

Toolman
May 7th 2007, 02:11 PM
Last week:

Tues. May 1, 2007
Abs - 10 mins.
Eliptical 23 mins. (Do HIIT for 6 rounds in this one)

Wed. May 2, 2007
Abs - 10 mins.
Eliptical 23 mins. (Do HIIT for 6 rounds in this one)

Thurs. May 3, 2007
Abs - 10 mins.
Eliptical 23 mins. (Do HIIT for 6 rounds in this one)

Fri. May 4, 2007
Eliptical 23 mins. (Do HIIT for 6 rounds in this one)

Sat. Apr. 28, 2007
Squat - 185x10, 225x10, 245x10, 275x9, 300x7
Leg curl - 3 sets of 8-10 reps with 150, 160, 170

Bench - 185x8, 225x5, 225x5, 225x5, 185x8, 135x12

Incline dumbbell bench - 3 sets with 60s with rep range of 9-11

I dropped about 7 lbs. over the last 3 weeks by upping the cardio and going low carb. It has effected my strength a bit on bench, I could tell on Saturday. Also squats are suffering because of all the cardio work and legs being sore. This will probably be my last week of squats for awhile as I keep the cardio up.

NHL Fever
May 13th 2007, 05:12 AM
So are you doing cardio AND lifting on each day? If so, how do you decide whether to do elliptical or some other kind of cardio on a given day?

Do you ever rest for a whole week?

What do the other soccer parents think of that dude who takes it hard to play structure and runs all over the kids field? :rofl:

For awhile there you were doing different muscle group each day, except all legs on one day. And now you're the ab-master exclusively. What's the logic behind this change, and how do you maintain mass with going an entire week (or longer) between re-doing the same muscle group?

I'm wondering because I'm trying to train up a little so I look decent for my wedding and get some added endurance for the punishing climate (india in summer time), and also of course endurance doesn't hurt in general :D.

But apart from that, I love working out, just never have the time. Forgot how amazing it feels after a workout - loving it!

Toolman
May 13th 2007, 01:33 PM
So are you doing cardio AND lifting on each day? If so, how do you decide whether to do elliptical or some other kind of cardio on a given day?

I am currently doing cardio during the week and heavy lifting on Saturdays only. This will only last for a short period as I am in a dropping bodyfat routine right now (began April 16th). Currently I have dropped about 8 lbs.


Do you ever rest for a whole week?

Yes.


What do the other soccer parents think of that dude who takes it hard to play structure and runs all over the kids field? :rofl:

:) They look at their man-boobs, guts and thighs and think "maybe I should do that" ;)

Seriously, I've only had positive comments and it is a bit of a way from the practice field so it doesn't interfere with the kid's practice.


For awhile there you were doing different muscle group each day, except all legs on one day. And now you're the ab-master exclusively. What's the logic behind this change, and how do you maintain mass with going an entire week (or longer) between re-doing the same muscle group?

I've been doing this for 20 years so losing alot of mass is not much of a problem.

This cardio/ab routine is only for a 6 week period and includes VERY heavy lifting on Saturdays with bench and squats. So chest, shoulders, triceps, legs are all getting hit pretty hard on Saturdays.


I'm wondering because I'm trying to train up a little so I look decent for my wedding and get some added endurance for the punishing climate (india in summer time), and also of course endurance doesn't hurt in general :D.

Well, my routine is very personalized and changes quite often depending on my current goal. My current goal is fat loss... if it was muscle gain it would look VERY different (you can tell if you look over my whole thread. Its a full journal).

Toolman
May 14th 2007, 05:21 PM
Last week:

Mon. May 7, 2007
3 rounds of:
Jump rope (120 jumps)
21 dumbbell swings (25 lbs)
15 chins

Tues. May 8, 2007
Abs - 10 mins.
Eliptical 23 mins. (Do HIIT for 6 rounds in this one)

Wed. May 9, 2007
Abs - 10 mins.
Eliptical 23 mins. (Do HIIT for 6 rounds in this one)

Thurs. May 10, 2007
Abs - 10 mins.
Eliptical 23 mins. (Do HIIT for 6 rounds in this one)

Fri. May 11, 2007
Eliptical 23 mins. (Do HIIT for 6 rounds in this one)

Sat. May 12, 2007
Incline Bench - 135x10, 135x9, 135x8, 115x8, 115x8
Decline Bench - 135x10, 155x9, 155x8, 135x10
Dumbbell curls - 20x10 each arm - 4 sets
Eliptical 17 mins. (Do HIIT for 6 rounds in this one)

I dropped the squats this week because all the cardio is ripping my legs and not enough strength to squat. Also dropped the flat bench and placed in incline and decline just to shock things up for a while.

Looking good on fat loss at this point and just about 5 or so more and I'll be where I want to be :)

Toolman
May 29th 2007, 06:30 PM
Just a check in with my latest routine.

Right now I am doing a routine that consists of about 20 minutes of intense lifting, followed by 15 minutes on the eliptical doing HIIT.

I did this 4 days of last week. It is a VERY intense routine that really gets the heart pumping (as I am shooting for fat loss at this time).

The lifting portion consists of 3 rounds of:
Chins
Incline dumbbell presses
Bent over dumbbell rows
Standing dumbbell shoulder presses
* Bicep curls
* Leg lifts

Going for heartpounding so keeping the rep range around 10 or higher. The Bicep curls, Leg lifts are done sometimes but not always. The others always.

I am going to keep this routine up for a while and really kick the low carb into high gear to shed the last few pounds.

Toolman
Aug 21st 2007, 02:17 AM
Ok guys,

Just wanted to catch up here.

My summer consisted mostly of split routines with lots of HIIT cardio. My lifting was heavy to moderate and rep ranges were usually in the 7-12 range.
No squats or leg work for the most part because of doing so much HIIT work on the eliptical.

I took my weight from 205 at my heaviest to 190 and maintained that, give or take, for most of the summer.

I am now moving into a routine that consists of working the whole body 3 times a week. This will mostly be maintenance over the next 8-10 weeks. Then I plan on taking off most of Nov. - Dec. I have a bicep/forearm tendon injury that really needs some healing time. I've just been pushing through it but I need to let it rest.

I am tentatively planning a bulking phase next year, Jan. - Apr., so I need to get some good body rest before going that route.

My current whole body routine looks like this:

Chest
Incline Dumbbell Press (2x10-12)
Pec Dec (2x10-12)

Back
Wide Grip Chins (2x10)
Bentover dumbbell rows (2x10-12)

Shoulders
Barbell Shoulder Press (2x10-12)

Triceps
Dips (2x20)
Bench Dips (with weight in lap)(2x12)

Legs
Hack Squats (2x15)
Calf Raises (2x20)

Not doing any biceps in this routine because of tendon and may have to change up my back exercises as Chins really aggravate the injury (but I LOVE them so much!).

This routine takes about 45 minutes to get thru (do leg raises for abs in between each exercise) and then do about 10-12 minutes of cardio to finish it off. This routine will, I believe, keep me lean and muscular with the right nutritional plan.

I'll let you guys know of any changes and any progress.

Drums4Him
Aug 21st 2007, 03:15 AM
So Toolman, can you do 10 chin-ups? I am doing them and I won't say how many I can do because of shame:lol:

The HIIT on the machine is working for me. I only spend 29 minutes and burn from 530 to 560 calories. I have had my heart rate up pretty high on the intensity parts. It was 85 degrees in the gym today so there was a lot of sweatin'.

The owner of the gym showed me a bicep exercise call 21. Its where you do 7 reps going from the middle of the motion down, then 7 reps going from the middle of the motion up to the chest, then 7 regular reps using the full motion.

Toolman
Aug 21st 2007, 02:03 PM
So Toolman, can you do 10 chin-ups? I am doing them and I won't say how many I can do because of shame:lol:

On my first set, when I am completely fresh, I can do about 14-15 at my bodyweight. Sometimes I put my weightbelt on and stick a 10-15 lbs. dumbbell in it to add some extra resistance.

I do wide grip, overhand (thumb on the outside) to the front/chest and close grip to the front/chest.
I rarely ever use an underhand grip (hits biceps to much) and never do behind the neck type chins (pullups are what I technically do).

This guy shows how to build up your pullups/chins using a chair and negative reps:
http://www.youtube.com/watch?v=9WvH8at_xJw

I also use straps to get some extra grip. Something like these:
http://www.ironcompany.com/index.asp?PageAction=VIEWPROD&ProdID=358


The HIIT on the machine is working for me. I only spend 29 minutes and burn from 530 to 560 calories. I have had my heart rate up pretty high on the intensity parts. It was 85 degrees in the gym today so there was a lot of sweatin'.

Excellent. I am so glad that HIIT is giving you the results you are looking for. I love HIIT because I hate cardio :)


The owner of the gym showed me a bicep exercise call 21. Its where you do 7 reps going from the middle of the motion down, then 7 reps going from the middle of the motion up to the chest, then 7 regular reps using the full motion.

I love 21s and they burn at an intense level. I did some this summer for a couple of weeks but my bicep tendon was limiting some of my bicep work.

On all bicep curling type exercises make sure not to swing the weight. Keep the back as still as possible and let the biceps do the work. Slow and controlled.

Compare this one (bad):
http://www.youtube.com/watch?v=YO_lxN4cuIo&mode=related&search=

To this one (good):
http://www.youtube.com/watch?v=1isE5vaZztQ&mode=related&search=

Now, I admit the first guy is curling 135 so there will be some cheat but I just use his form as an example of what not to typically do.

Drums4Him
Aug 22nd 2007, 03:04 PM
How do you fit the 21's in your routine? They give me a good burn on the biceps. I am goning to try the negative rep idea when I go to the gym. There is also a pull up machine at the gym that counters balances the weight so I can do less than my body weight. Now it's a quest for me to get more pull ups!

Toolman
Aug 22nd 2007, 03:15 PM
How do you fit the 21's in your routine? They give me a good burn on the biceps.

I use 21s as part of my biceps training. As an example this summer on the day I trained biceps (along with chest and tris) I did 3 sets of 21s and then 3 sets of seated dumbbell curls to work the biceps.

Does that answer your question?


I am goning to try the negative rep idea when I go to the gym. There is also a pull up machine at the gym that counters balances the weight so I can do less than my body weight. Now it's a quest for me to get more pull ups!

Lat machine pulldowns are a good way to build up the back strength also. You are probably already doing those but if not they are a great way to gain some back strength (along with rows and deadlifts).

http://www.exrx.net/Lists/ExList/BackWt.html

Drums4Him
Aug 23rd 2007, 02:09 AM
Do you use the same weight on all three sets? I might change up a bit and use a challenging weight for the 21's and not increase it. The way I do biceps now is to start with a warm up weight, and increase the weight with each set.

Toolman
Aug 23rd 2007, 02:20 AM
Do you use the same weight on all three sets? I might change up a bit and use a challenging weight for the 21's and not increase it. The way I do biceps now is to start with a warm up weight, and increase the weight with each set.

I personally prefer reverse pyramid as opposed to pyramid. It works better for me.



Reverse Pyramid Training workout routine do the opposite of conventional weight training routines.

What is Reverse Pyramid Training?

Most routines will advocate keeping the weight the same or increasing for each successive set for an excercise. Reverse Pyramid training in contrast, starts out with the heaviest set and you reduce the weight for each successive set. Reverse Pyramid Training is for both, beginners and veterans.

http://www.bodybuildingweb.net/blog/reverse-pyramid-training/


On most of my lifts I will do a couple of warm up sets and then I will load the heaviest I can manage and then work my way down in weight.

That said, ALOT of people use the traditional pyramid (lower weight working up to a higher weight) and have good results with it.

To me, it just makes sense that you will be your strongest on your first set so that is where I want to lift the heaviest I can.

Toolman
Nov 6th 2007, 02:34 PM
Quick update.

I'm still doing the full body workout that I posted in post #108. I love this workout. It is so intense. Getting in 3 days a week and I believe I have actually made some gains.

I'm getting ready to take a break after Thanksgiving. I'll take off until the 1st of the year and hopefully have the elbow all rested and healed up and I'm going to pursue a bulking routine. Probably 5x5 Starr style. My plan is 4 days a week but I'll give more details down the road.

Just wanted to let you guys know where I'm at.

ericodera
Nov 26th 2007, 02:54 AM
So Toolman, can you do 10 chin-ups? I am doing them and I won't say how many I can do because of shame:lol:

The HIIT on the machine is working for me. I only spend 29 minutes and burn from 530 to 560 calories. I have had my heart rate up pretty high on the intensity parts. It was 85 degrees in the gym today so there was a lot of sweatin'.

The owner of the gym showed me a bicep exercise call 21. Its where you do 7 reps going from the middle of the motion down, then 7 reps going from the middle of the motion up to the chest, then 7 regular reps using the full motion.
I love the 21's the are one of my favorite. You've got a good program going on over here! keep it up.

Eric Odera.

Toolman
Jan 7th 2008, 02:00 AM
Ok guys, after taking off the month of December I am now beginning a bulking cycle to hopefully gain 5-10 lbs of muscle.

I'm going to do 4 days a week and work it something like the following:

Week 1 - Chest, Legs, Back, Chest
Week 2 - Legs, Back, Chest, Legs
Week 3 - Back, Chest, Legs, Back

I will work a major muscle (back, chest, legs) twice a week every 3 weeks.

Squats, Bench and Deadlift will be main stays with other exercises to boot. Will be doing a progressive 5x5 on most of the lifts. Will try to lift a weight I can only get 5 reps with on each set, for 5 sets and progressively increase the weight over time. When/If I hit a plateau I will begin a cycle of creatine.

I will also work the smaller muscles a bit on each of these days. Tris and Bis on Chest day, Shoulders on Back day, Calves on leg day.

I'll journal my lifts and stuff following.

Toolman
Jan 7th 2008, 02:03 AM
Saturday Jan. 5th, 2008

Flat Barbell Bench - 225x5, 225x5, 205x5, 205x5, 200x5 (no spot)

Decline Barbell Bench - 225x5, 225x5, 205x5, 205x5, 200x5 (no spot)

Incline dumbbell bench - 75x5, 70x5

Bicep curl (olympic bar) - 45x15, 55x15, 55x12

Tricep machine pushdown - 3 sets 4 plates (45s) x 15

Ab work - 10 minutes

Otter77
Jan 7th 2008, 02:30 PM
Saturday Jan. 5th, 2008

Flat Barbell Bench - 225x5, 225x5, 205x5, 205x5, 200x5 (no spot)

Decline Barbell Bench - 225x5, 225x5, 205x5, 205x5, 200x5 (no spot)

Incline dumbbell bench - 75x5, 70x5

Bicep curl (olympic bar) - 45x15, 55x15, 55x12

Tricep machine pushdown - 3 sets 4 plates (45s) x 15

Ab work - 10 minutes

bah! Let me puke all over you with jealousy for a minute.... and get that out of my system.... and then congratulate you as a brother for starting up again.

I've "started back up" again as well... going on 2 weeks now... hahaha.... if I can turn that into 2 months and then 12 months and then 24 months of consistency... I might have something.

The "puking" part? multiple reps of 225lb bench presses... what's it with you guys who can always bench much more but curl much less than me?

Or maybe I should ask... what's up with my crazy/weird body?

Sometimes being tall and oddly proportioned can have it's disadvantages.

:B

:P

Toolman
Jan 7th 2008, 03:35 PM
bah! Let me puke all over you with jealousy for a minute.... and get that out of my system.... and then congratulate you as a brother for starting up again.

Thanks Otter! The Dec. break was actually planned (post 115 (http://bibleforums.org/showpost.php?p=1432358&postcount=115)) and was an attempt to get my "cranky" left arm feeling better (some tendonitis and bicep pain). The tendonitis is feeling much better but the bicep is still giving me a bit of a problem.


I've "started back up" again as well... going on 2 weeks now... hahaha.... if I can turn that into 2 months and then 12 months and then 24 months of consistency... I might have something.

Excellent. You should start a thread similiar to this one to track your progress and help with consistency.


The "puking" part? multiple reps of 225lb bench presses... what's it with you guys who can always bench much more but curl much less than me?

Or maybe I should ask... what's up with my crazy/weird body?

Sometimes being tall and oddly proportioned can have it's disadvantages.

Yeah, perfect genetics would be nice but most of us aren't blessed with those huh.. :)

Right now my curls are really more about rehabilitation than growth, because of my bicep injury. I'm doing light curls in the hope that getting some good blood flow there will help speed along the healing process.

We'll see... I'm hoping for full recovery of it by springtime.

Toolman
Jan 8th 2008, 03:40 AM
Monday Jan. 7th, 2008

Squat - 225x5, 245x5, 260x5, 265x5, 265x5

Hack squat - 6 wheels x 7, 6 wheels +50 x 5, 6 wheels +50 x 4, 6 wheels +20 x 4, 6 wheels x 4

Leg curls - 110x7, 115x6, 120x5,

Seated calf raise - 4 wheels x 6, 4 wheels x5

Easing into legs slowly. Muscles could have lifted more probably but haven't done serious leg work in a few months so I'm sure the stabilizers, tendons, joints, etc. are not ready for heavy pounding yet.

Slow and steady wins the race :)

Toolman
Jan 10th 2008, 04:07 AM
Wednesday Jan. 9th, 2008

Bentover Barbell Rows - 185x5, 195x5, 185x5, 175x7, 175x6
These put a bit too much pressure on my lower back and with my herniated disc that has a tendency to act up I have to be real careful here. I will probably opt for the lying version of these instead of standing in future.

Bentover dumbbell rows - 80x5, 100x5, 105x5, 110x5, 100x5
Hardest part here was pulling these off the rack and carrying them to the bench..

Noticed grip was giving out so I'm going to see about getting some wraps with the hooks that hold the weight. Have conventional wraps now.

Lat pulldowns on plate loaded nautilus machine - 6 wheels x 6, 6 wheels x 6, 6 wheels + 20 x 5, 6 wheels + 20 x 5, 6 wheels + 20 x 5

Standing Barbell shoulder press - 135x5, 145x5, 145x5, 140x3, 135x4

Follow_Me_Infantry
Jan 10th 2008, 01:16 PM
What are wheels?

Toolman
Jan 10th 2008, 02:52 PM
What are wheels?

Wheels are 45 lbs. olympic plates.

You will here guys who lift use nicknames for the plates like, nickel (5 lbs.), dime (10 lbs.), quarter (25 lbs.). Those are pretty easy to figure out but wheel is not quite as obvious but it is the largest sized olympic plate.

Sorry bout dat :)

Otter77
Jan 10th 2008, 03:35 PM
Wednesday Jan. 9th, 2008

Bentover Barbell Rows - 185x5, 195x5, 185x5, 175x7, 175x6
These put a bit too much pressure on my lower back and with my herniated disc that has a tendency to act up I have to be real careful here. I will probably opt for the lying version of these instead of standing in future.

Bentover dumbbell rows - 80x5, 100x5, 105x5, 110x5, 100x5
Hardest part here was pulling these off the rack and carrying them to the bench..

Noticed grip was giving out so I'm going to see about getting some wraps with the hooks that hold the weight. Have conventional wraps now.

Lat pulldowns on plate loaded nautilus machine - 6 wheels x 6, 6 wheels x 6, 6 wheels + 20 x 5, 6 wheels + 20 x 5, 6 wheels + 20 x 5

Standing Barbell shoulder press - 135x5, 145x5, 145x5, 140x3, 135x4

Regarding bentover dumbbell rows -- The gym I used to go to had this AWESOME simple machine by Hammer Strength that simulated bentover rows excellently. The thing I like about Hammer Strength is they are simple and they get the closest to a free-weight isolation exercise but without hurting your back or engaging in grip slippage. I wish I could tell you what it was called but it was my favorite "back" equipment of all... I could feel it working the muscles perfectly and with dead accuracy while not straining my sensitive lower-back at all.

Follow_Me_Infantry
Jan 10th 2008, 03:47 PM
You do 5 sets of 6 reps of 270lbs on a lat pulldown?

:o

Holy good GOD!

Maybe I am thinking of the wrong exercise... you grab the pads with your forearms and bend down against the weight?

You must have a lower back of steel!

Toolman
Jan 10th 2008, 03:56 PM
Regarding bentover dumbbell rows -- The gym I used to go to had this AWESOME simple machine by Hammer Strength that simulated bentover rows excellently. The thing I like about Hammer Strength is they are simple and they get the closest to a free-weight isolation exercise but without hurting your back or engaging in grip slippage. I wish I could tell you what it was called but it was my favorite "back" equipment of all... I could feel it working the muscles perfectly and with dead accuracy while not straining my sensitive lower-back at all.

Yeah, I think I'm hip to exactly which type of machines you are talking about Otter. My gym has both a lying down T-bar version (similiar to this (http://www.shapefit.com/middle-back-exercises-lying-t-bar-rows.html)) and a seated version (like this (http://www.youtube.com/watch?v=MjXAyH0hcAQ)).

The dumbbell rows, on a bench, were not problem. It was the standing version with a barbell that got me. I'll probably opt most often for the lying down T-bar version to replace these.

Is that similiar to the one you were thinking of?

Toolman
Jan 10th 2008, 04:00 PM
You do 5 sets of 6 reps of 270lbs on a lat pulldown?

:o

Holy good GOD!

Maybe I am thinking of the wrong exercise... you grab the pads with your forearms and bend down against the weight?

You must have a lower back of steel!

Here is an example of Lat Pulldowns:

http://www.youtube.com/watch?v=WzY4WyJeDeE&feature=related

I don't think its the one you are thinking of.

Otter77
Jan 10th 2008, 04:05 PM
Yeah, I think I'm hip to exactly which type of machines you are talking about Otter. My gym has both a lying down T-bar version (similiar to this (http://www.shapefit.com/middle-back-exercises-lying-t-bar-rows.html)) and a seated version (like this (http://www.youtube.com/watch?v=MjXAyH0hcAQ)).

The dumbbell rows, on a bench, were not problem. It was the standing version with a barbell that got me. I'll probably opt most often for the lying down T-bar version to replace these.

Is that similiar to the one you were thinking of?

not quite the same but very very similar.... same basic idea. :)

Watch that back man. I've always had a weak lower-back and as hard as I've tried to build it up... it helps some... but it'll never be as strong as my upper-back or the other parts of my body that I try to make push/pull/hold large amounts of weight.

At the ripe old age of 17 I was involved in a street fight that I lost and ended getting stomped right there. Of course I didn't take proper care of it and it's never been the same.

Toolman
Jan 10th 2008, 04:11 PM
not quite the same but very very similar.... same basic idea. :)

Excellent. If you happen to see the exact thing online please shoot me a link.


Watch that back man. I've always had a weak lower-back and as hard as I've tried to build it up... it helps some... but it'll never be as strong as my upper-back or the other parts of my body that I try to make push/pull/hold large amounts of weight.

Yeah, worst injury i've ever had was a herniated disc back in 1995. Put me almost completely out of the gym for about a year (I could bench and do some bicep work and that was it). The pain was intense, like a severe hamstring pull.

I was just about ready to have surgery when my surgeon sent me to physical therapy for insurance purposes. That, combined with time, finally did the trick and I have been relatively pain free since then but, as you say, I have to be real careful with it. Its easy to aggrivate and have some minor pain for a week or so. I've basically learned a ton of things to do for it to keep it from flaring up (cracking it, heating it, doing my physical therapy exercises, etc.) and if an exercise puts a lot of strain there I usually avoid it.

Definitely not fun but I consider myself very lucky there.


At the ripe old age of 17 I was involved in a street fight that I lost and ended getting stomped right there. Of course I didn't take proper care of it and it's never been the same.

Man.. that definitely sounds painful.. The stupid things we do in youth.. how did we ever survive :lol:

Grace of God!

Follow_Me_Infantry
Jan 10th 2008, 04:31 PM
Here is an example of Lat Pulldowns:

http://www.youtube.com/watch?v=WzY4WyJeDeE&feature=related

I don't think its the one you are thinking of.

LOL

<--- ain't the brightest colored crayon in the box.

Definitely NOT what I was thinking of. Maybe the PULLDOWN should have been a clue?

:D

So what's the one where you sit and there is a pad you rest your chest and forearms on - you bend forward in that seated position, like a vertical crunch with weights attached to the pulley?

Toolman
Jan 10th 2008, 04:37 PM
LOL

<--- ain't the brightest colored crayon in the box.

Definitely NOT what I was thinking of. Maybe the PULLDOWN should have been a clue?

:D

So what's the one where you sit and there is a pad you rest your chest and forearms on - you bend forward in that seated position, like a vertical crunch with weights attached to the pulley?

Ab Crunch machine:
http://www.youtube.com/watch?v=_ABSh2RJLC0

Follow_Me_Infantry
Jan 10th 2008, 05:05 PM
Ab Crunch machine:
http://www.youtube.com/watch?v=_ABSh2RJLC0

Yeah, I want one of those. I do situps and crunches, but they KILL my lower back.

Otter77
Jan 10th 2008, 05:15 PM
Man.. that definitely sounds painful.. The stupid things we do in youth.. how did we ever survive :lol:

Grace of God!

Only by his Grace!!

Oh - and I was so "tough" you know?

*rolls eyes*

Toolman
Jan 10th 2008, 05:24 PM
Yeah, I want one of those. I do situps and crunches, but they KILL my lower back.

FMI, you might want to try these or something similiar:
http://www.youtube.com/watch?v=iNmjfjyyNDg

Toolman
Jan 12th 2008, 04:43 AM
Friday Jan. 11th, 2008

Flat Barbell Bench - 225x4, 225x4, 205x4, 200x4, 195x5 (no spot)

Incline Barbell Bench - 165x4, 165x3, 155x5, 155x4, 145x5 (no spot)

Weighted Dips - 70x11, 70x7, 70x5

Tricep machine pushdown - 3 sets 6 plates (45s) x 9

Bicep curl (olympic bar) - 45x14, 55x12, 55x10

Toolman
Jan 12th 2008, 08:47 PM
Saturday Jan. 12th, 2008

Squat - 225x5, 250x5, 275x5, 295x4, 275x5

Front squat - 135x7, 185x5, 185x5, 185x5, 185x5

Leg curls - 125x7, 130x6, 1135x5,

Seated calf raise - 4 wheels x 6, 4 wheels x 6, 4 wheels x 6

Toolman
Jan 16th 2008, 03:56 AM
Monday Jan. 14th, 2008

Nautilus seated rows - 6 wheels x 7, 6 wheels + 50 x 5, 6 wheels + 50 x 5, 6 wheels + 20 x 7, 6 wheels + 20 x 7

Hammer Strength lat low rows - 4 wheels x 5, 4 wheels x 5, 4 wheels x 5, 4 wheels x 5, 4 wheels x 5

Lat pulldowns on plate loaded nautilus machine - 6 wheels x 7, 6 wheels + 20 x 6, 6 wheels + 20 x 5, 6 wheels + 20 x 4, 6 wheels x 5

Standing Barbell shoulder press - 135x5, 135x4, 130x6, 130x6, 135x5

Dumbbell side lateral raises - 3 sets of 10 with 25s

Toolman
Jan 17th 2008, 01:57 PM
Wednesday Jan. 16th, 2008

Flat Barbell Bench - 225x5, 225x4, 225x3, 205x6, 205x5 (no spot)

Decline Barbell Bench - 225x5, 225x4, 205x6, 205x5, 205x5 (no spot)

Weighted Dips - 75x10, 75x6, 75x5

Triceps machine pushdown - 3 sets 6 plates (45s) x 14,12,10

Bicep curl (olympic bar) - 55x16, 55x12, 55x10

JIML
Jan 17th 2008, 07:52 PM
Wednesday Jan. 16th, 2008

Flat Barbell Bench - 225x5, 225x4, 225x3, 205x6, 205x5 (no spot)

Decline Barbell Bench - 225x5, 225x4, 205x6, 205x5, 205x5 (no spot)

Weighted Dips - 75x10, 75x6, 75x5

Triceps machine pushdown - 3 sets 6 plates (45s) x 14,12,10

Bicep curl (olympic bar) - 55x16, 55x12, 55x10

75lbs for 10 on dips??? Wow dude, you're a monster!

Toolman
Jan 17th 2008, 07:56 PM
75lbs for 10 on dips??? Wow dude, you're a monster!

Thanks man! :D

And there are guys at my gym who put me to shame :o (not many but a few :lol:).

After 20 years of this I should have at least some strength!

Seriously though, I am truly enjoying this current workout. I think I'm going to start a cycle of creatine soon to increase the lifts. I would like to go hard and heavy until mid April... good Lord willing.

Toolman
Jan 22nd 2008, 02:39 PM
Friday Jan. 18th, 2008

Squat - 225x5, 275x5, 295x5, 300x5, 300x5

Front squat - 185x7, 195x5, 195x4, 185x5, 185x5

Leg curls - 125x10, 130x7, 130x5,

Seated calf raise - 4 wheels x 6, 4 wheels x 6, 4 wheels x 6

Toolman
Jan 22nd 2008, 02:43 PM
Saturday Jan. 19th, 2008

Deadlift - 185x5, 185x5, 185x5, 185x5, 185x5

Nautilus seated rows - 6 wheels x 8, 6 wheels + 50 x 7, 6 wheels + 50 x 6, 6 wheels + 50 x 6, 6 wheels + 50 x 6

Bentover dumbbell rows - 100x6, 105x5, 105x5, 100x5, 100x5

Standing Barbell shoulder press - 135x6, 135x5, 135x5, 135x5, 135x5

Toolman
Jan 22nd 2008, 02:45 PM
Monday Jan. 21st, 2008

Flat Barbell Bench - 225x4, 225x4, 205x4, 205x4, 195x4 (no spot)

Hammer Strength Decline machine - 6 wheels x 6, 6 wheels x 6, 6 wheels x 5, 6 wheels x 5, 6 wheels x 4

Weighted Dips - 80x11, 80x7, 80x6

Triceps machine pushdown - 3 sets 6 wheels + 20 x 12,12,9

Toolman
Jan 24th 2008, 06:09 PM
Wednesday Jan. 23rd, 2008

Squat - 225x5, 275x5, 295x5, 300x5, 300x5

Front squat - 185x7, 195x5, 195x4, 185x5, 185x5

Seated calf raise - 4 wheels x 6, 4 wheels x 6, 4 wheels x 6

Lower back got real tight when I started my squats. Wasn't a fun workout but I pushed thru and got a good workout on the legs.

Toolman
Jan 30th 2008, 02:16 AM
Friday Jan. 25th, 2008

Flat Barbell Bench - 225x4, 230x4, 235x4, 235x5, 225x5 (going up!)

Nautilus incline plate loaded machine - 4 wheels + 50 x 4, 4 wheels + 20 x 6, 4 wheels + 30 x 7, 4 wheels +30 x 6, 4 wheels + 30 x 5

Weighted Dips - 85x9, 85x5, 85x6 (too heavy... hurt... going back to 80)

Triceps machine pushdown - 3 sets 6 wheels + 50 x 17,15,14

Bicep curl (olympic bar) - 55x15,14,9,9

Toolman
Jan 30th 2008, 02:18 AM
Monday Jan. 28th, 2008

Squat - 225x5, 275x5, 300x5, 300x5, 300x5

Hack squat - 6 wheels x 5,5

Lower back got real tight again when I started my squats. Might have to lighten the load and increase reps for a week or so. Playing it by ear right now. Got my new Tommy Kono knee wraps so we'll see how those work.

Toolman
Feb 3rd 2008, 03:06 PM
Wednesday Jan. 30th, 2008

Deadlift - 185x5, 185x6, 185x7, 185x5, 185x5

Bentover dumbbell rows - 100x7, 105x7, 110x5, 110x4, 105x4

Nautilus seated rows - 6 wheels x 8, 6 wheels + 50 x 8, 6 wheels + 50 x 7, 6 wheels + 50 x 7, 6 wheels + 50 x 6, 6 wheels + 50 x 6

Standing Barbell shoulder press - 135x10, 145x6, 145x5, 140x6, 140x5

Toolman
Feb 3rd 2008, 03:08 PM
Friday Feb. 1, 2008

Flat Barbell Bench - 225x5, 240x5, 240x3, 230x4, 225x5

Incline Dumbbell press - 80x6, 80x4, 75x6, 75x6, 75x5

Weighted Dips - 80x10, 80x9, 85x6

Triceps machine pushdown - 3 sets 6 wheels + 50 x 14,11,9

Bicep curl (olympic bar) - 55x15, 60x12, 60x7

Toolman
Feb 3rd 2008, 03:13 PM
Saturday Feb. 2, 2008

Squat - 225x7, 275x5, 300x5, 315x5, 315x5

Front squat - 200x5, 200x5, 210x5, 215x5, 215x5

Leg curls - 125x10, 130x7, 130x5,

Seated calf raise - 4 wheels x 6, 4 wheels x 6, 4 wheels x 6

Alright!!!! I got my Tommy Kono knee bands in the mail this week and used them on this workout... They are absolutely fabulous!!
They kept my knees warm and tight and I felt absolutely no twinge of pain in my knees and my back did not get tight (which tells me I was overcompensating).

I can't recommend these bands enough for heavy squats. Allowed me to put 6 plates on the bar with no pain and get 5 good, deep reps.

Toolman gives them 2 thumbs up :)

Toolman
Mar 5th 2008, 01:30 AM
Monday Feb. 4, 2008

Deadlift - 185x7, 205x5, 205x7, 205x6, 205x6

Nautilus seated rows - 6 wheels x +50 x 8, 6 wheels + 70 x 8, 6 wheels + 70 x 6, 6 wheels + 70 x 7, 6 wheels + 70 x 7

Bentover dumbbell rows - 100x7, 105x5, 100x4, 95x5

Standing Barbell shoulder press - 135x10, 145x5, 145x4, 135x5, 135x4

Toolman
Mar 5th 2008, 01:34 AM
Wed. Feb. 6, 2008

Flat Barbell Bench - 225x5, 245x4, 245x2, 225x5, 225x6 (no spot)

Incline Dumbbell Bench - 75x7, 80x6, 80x5, 80x5, 80x4 (no spot)

Weighted Dips - 80x11, 80x9, 80x5

Tricep machine pushdown - 6 wheels + 50 x 17, 6 wheels + 70 x 14, 6 wheels + 70 x 9

Bicep curl (olympic bar) - 55x17, 60x15, 60x10

Toolman
Mar 5th 2008, 01:36 AM
Fri. Feb. 8, 2008

Squat - 225x5, 275x5, 300x5, 315x5, 315x5

Front squat - 210x4, 210x4, 210x4

Seated calf raise - 4 wheels x 6, 6, 6

Toolman
Mar 5th 2008, 01:39 AM
Sat. Feb. 9, 2008

Deadlift - 185x7, 205x7, 215x7, 225x6, 225x6

Bentover dumbbell rows - 100x6, 100x7, 100x6, 100x5

Nautilus Lat pulldowns - 6 wheels x 9, 6 wheels x 8, 6 wheels x 5, 6 wheels + 70 x 6

Standing Barbell shoulder press - 135x8, 135x7, 135x6, 135x6

Toolman
Mar 5th 2008, 01:41 AM
Mon. Feb. 11, 2008

Flat Dumbbell Bench - 80x8, 80x9, 100x7, 100x5, 100x5

Incline Barbell Bench - 185x4, 185x3, 165x7, 165x4

Weighted Dips - 75x12, 7, 5, 4

Toolman
Mar 5th 2008, 01:44 AM
Sat. Mar. 1, 2008

Flat Barbell Bench - 225x4, 225x4, 225x4, 225x5, 225x4 (no spot)

Cable Crossovers - 90x10, 100x9, 110x7, 100x6

Weighted Dips - 75 x 10, 9, 8

Tricep machine pushdown - 6 wheels + 50 x 12, 6 wheels + 50 x 11, 6 wheels + 50 x 10

Dumbbell curls - 25s x 20, 20, 18

Toolman
Mar 5th 2008, 01:45 AM
Mon. Mar. 3, 2008

Deadlift - 185x7, 205x6, 225x7, 225x6, 225x4

Bentover dumbbell rows - 100x7, 100x7, 100x7, 100x7, 100x7

Nautilus Lat pulldowns - 6 wheels x 7, 6 wheels x 5, 6 wheels x 5

Standing Barbell shoulder press - 135x6, 135x6, 135x4

Toolman
Mar 5th 2008, 01:48 AM
Well Fellas,

As you can see I was out of the gym for almost 3 weeks from Feb. 11th to Mar. 1st.

I got that nasty cold virus that was going around and it really knocked me for a loop. Sickest I've been in years. Everyone at home and office had it so I just couldn't get away from the danged thing and it really did a number on me.

But I'm back now. Lost about 5 lbs. so I'm going to be lifting heavy and eating hard to gain that back over the next few weeks. Lots of deads and squats coming up :)

Anyhoo.... just checking in and letting you guys know I'm not dead :lol:

Toolman
Mar 18th 2008, 05:49 PM
Fri. Mar. 7, 2008

Squat - 225x6, 250x5, 275x5, 300x5, 315x4

Front squat - 205x5, 205x5, 205x5, 205x5

Lying Hamstring curl - 125x10, 130x7, 125x5

Toolman
Mar 18th 2008, 05:52 PM
Sat. Mar. 8, 2008

Flat Barbell Bench - 225x6, 225x5, 225x4, 205x5, 205x4 (no spot)

Incline dumbbell press - 75x7, 75x5, 75x5, 70x7, 70x5 (no spot)

Weighted Dips - 80 x 10, 6, 5

Tricep machine pushdown - 6 wheels x 12, 6 wheels + 50 x 8, 6 wheels + 50 x 7

Barbell curls - 55 x 20, 14, 12, 10

Toolman
Mar 18th 2008, 05:55 PM
Mar. 11, 2008

Deadlift - 225x5, 225x5, 225x5, 245x5, 245x5

Bentover dumbbell rows - 100x9, 7, 10, 9, 7

T-Bar Rows - 2 wheels x 8, 2 w + 25 x 6, 2 w + 25 x 5

Toolman
Mar 18th 2008, 05:58 PM
Mar. 13, 2008

Overhead press - 135x5, 135x5, 135x5, 135x5, 135x5

Bentover dumbbell lateral raises - 20s x 8,8,8,8

Dumbbell front raises - 25s x 14, 14, 14, 14

Dumbbell side lateral raises - 15s x 10,10,10

Toolman
Mar 18th 2008, 06:00 PM
Mar. 15, 2008

Flat Barbell Bench - 225x7, 225x4, 225x4, 225x5, 225x4 (no spot)

Incline dumbbell press - 75x7, 75x6, 75x5, 70x7, 70x5 (no spot)

Weighted Dips - 80 x 9,8,7

Tricep machine pushdown - 6 wheels x 14, 6 wheels + 50 x 10, 6 wheels + 50 x 10, 6 wheels + 50 x 10

Barbell curls - 55 x 16, 12, 10

Toolman
Mar 18th 2008, 06:02 PM
Mar. 17, 2008

Wide grip pullups and close grip chins (bodyweight) - 9,8,8,7,6,6

Bentover dumbbell rows - 100x8, 10, 10, 10, 8

T-Bar Rows - 2 wheels x 10, 2 w + 25 x 7, 2 w + 25 x 6, 2 w + 25 x 7

Toolman
Mar 18th 2008, 06:03 PM
Just put in the last 6 entries to catch up my journal here.

Going to start switching between deads and squats each week. To hard on the lower back to do them both in 1 week. So the week I do deads, no squats and switch next week, squats no deads.

Toolman
Apr 3rd 2008, 02:10 PM
Mar. 19, 2008

Overhead press - 135x5, 135x5, 135x5, 135x5, 100x8

Bentover dumbbell lateral raises - 20s x 10,12,10,9,8

Dumbbell front raises - 25s x 14, 14, 14, 14 , 14

Dumbbell side lateral raises - 15s x 12,12,12,12

Toolman
Apr 3rd 2008, 02:12 PM
Mar. 21, 2008

Squat - 225x5, 250x5, 275x5, 300x5, 315x5

Lying Hamstring curl - 125x10, 125x9, 125x7

Seated Calf raise - 4 wheels x 10, 10, 10

Toolman
Apr 3rd 2008, 02:15 PM
Mar. 22, 2008

Flat DB Bench - 100sx6, 100sx6, 100sx4, 100sx3, 90sx6 (no spot)

Incline BB press - 185x4, 185x3, 165x6, 165x6 (no spot)

Weighted Dips - 80 x 11, 9, 6

Toolman
Apr 3rd 2008, 02:16 PM
Mar. 24, 2008

Wide grip pullups and close grip chins (bodyweight) (switch each set) - 10,9,9,9,7,6

Bentover dumbbell rows - 100x10, 10, 9, 8

T-Bar Rows - 2 wheels x 10,8,7,8

Toolman
Apr 3rd 2008, 02:18 PM
Mar. 25, 2008

Overhead press - 135x5, 135x5, 135x5, 135x5, 135x5

Bentover dumbbell lateral raises - 25s x 10,10,10,9,8

Dumbbell front raises - 25s x 16,14,14,12,12

Dumbbell side lateral raises - 20s x 12,12,12

Toolman
Apr 3rd 2008, 02:25 PM
Ok Fellas,

Put in the last 5 entries to catch up. That concludes my 5x5 type routines which lasted from early January to end of March.

I am now doing a full body routine and have completed a few days of that which I will journal below.

My plan is to do a full body routine that uses the 10x3 set/rep scheme once a week for each major body part and then a 4x6 or 3x10 for the other body parts for that workout.

For example I might do 10x3 for bench press on Monday (Chest) and then a 4x6, 3x10 or 2/3x15 for all other exercises for that day.

Then I might do 10x3 for chins on Wednesday (Back) and 4x6 for everthing else.

Then 10x3 on squats on Saturday (Legs) and 3x10 for everything else.

I'll finish up each day with some ab work, and 12-20 minutes of HIIT on the eliptical. Plan on walking or some type of slo-go cardio on off days at least twice a week. Cutting the carbs a bit now also to shed a few.
Really don't need to shed a ton, the 5x5 brought out the muscle and kept the fat off without any cardio. Great routine and I plan on using it again soon.

Toolman
Apr 3rd 2008, 02:36 PM
Mar. 29, 2008

Chest
Flat Bench DB - 100x6, 100x5
Weighted Dips - 85x10, 85x10

Back
Chins - 20x8, 20x7
Bent-over DB rows - 100x10, 115x8

Shoulders
Overhead press - 135x6, 135x6
Lateral raises - 30sx8,8

Legs
DB Squats - 120x10, 120x10

2 sets leg raises - 40, 40

15 minutes cardio (not HIIT) on eliptical

This was just an introductory session to get the body to "understand" that we are going to start training a full body routine.

Toolman
Apr 3rd 2008, 02:42 PM
Mar. 31, 2008

Chest
Flat Bench BB - 225-10x3
Weighted Dips - 95x10,11,6,5

Back
Chins - 25x7,5,5
Bent-over DB rows - 105x6,8,8

Shoulders
Overhead press - 135x5,5,5

Legs
Squats - 225x6,6

1 sets leg raises - 50

15 minutes HIIT on eliptical - 3 sets of intense

Toolman
Apr 3rd 2008, 02:44 PM
Apr. 2, 2008

Back
Chins - 35 - 10x3
Bent-over DB rows - 105x8,8,7

Chest
Flat Bench BB - 205x8,6,4
Weighted Dips - 105x8,6,5

Shoulders
Seated press - 135x5, 135x4, 115x4

Legs
Front Squats - 135x7,7,7

1 sets leg raises - 50

14 minutes HIIT on eliptical - 4 sets of intense

Toolman
Apr 3rd 2008, 02:47 PM
Ok, that catches me up on the full body so far. I LOVE full body routines, they absolutely are the bomb!

So the plan is to go 3 times a week on this routine. I'll keep ya'll updated :)

atrus912
Apr 3rd 2008, 03:18 PM
Looking interesting. Keep it up.

JIML
Apr 6th 2008, 06:32 AM
May be I should do the same routine??? Its would kind of be like combining both of my workouts A and B and adding in some leg work, I don't feel like I'm spending enough time at the gym lately. Oh Tman, did you try reverse rows, not sure if that's the correct name of that exercise, like you put your legs on a bench and you try to pull yourself to a horizontal position. I tried those and they are pretty good and don't put any strain on my lower back.

Toolman
Apr 6th 2008, 02:31 PM
May be I should do the same routine??? Its would kind of be like combining both of my workouts A and B and adding in some leg work, I don't feel like I'm spending enough time at the gym lately.

JIML,

Yeah, I love full body routines. They are great for all aspects, whether gaining or dropping fat.

I've been reading several of Chad Waterbury's articles over at T-Nation and I incorporated several of his theory's/points and blended them together for this routine. Give his stuff a read and see what you think (specifically his articles on fully body routines and 10x3)


Oh Tman, did you try reverse rows, not sure if that's the correct name of that exercise, like you put your legs on a bench and you try to pull yourself to a horizontal position. I tried those and they are pretty good and don't put any strain on my lower back.

I haven't tried those. How do you add resistance? (If I'm thinking of the right exercise).

JIML
Apr 7th 2008, 05:45 AM
JIML,

Yeah, I love full body routines. They are great for all aspects, whether gaining or dropping fat.

I've been reading several of Chad Waterbury's articles over at T-Nation and I incorporated several of his theory's/points and blended them together for this routine. Give his stuff a read and see what you think (specifically his articles on fully body routines and 10x3)

Yeah, I've tried one of his routines and I didn't last very long, hahaha. I think he is good and definitely knows what he is talking about, but I think his routines are for more advanced lifters, because really he goes into all this "not going to failure stuff" and messing around with the volume. I think for a beginner it is much better just lifting and eating and trying to increase the lifts.



I haven't tried those. How do you add resistance? (If I'm thinking of the right exercise).

That's what I'm trying to figure out at the moment. That's where those 13 years of school come into play I guess.:lol: