Here's a smidge more about me. My one rep max (last time I checked) on the Deadlift was 300 pounds. Obviously I would like to increase that. I have no injuries (that I'm aware of) but when I do Seated Cable Rows I get a pinch in my right shoulder.

I have journals posted all over the place. It's all in an effort to get different input from different people. Sometimes there is conflicting thoughts, but that's good. It forces some research and questions to be asked. So why not another one?

On Monday I am starting a new routine based on something from Dave Draper. I am looking for any thoughts you may have. I'm planning on doing this for six weeks as I seem to get bored somewhere in the seventh week. I would like to lower my body fat.

Here it is:

Day One - Chest, Back and Shoulders (Monday) 12/10/8/6 (amount of reps)

-Parallel Bar Dips
-Flat DB Flyes
-Lat Pulldowns
-Hyperextensions
-BB OH Press
-Lat Raises

Day Two - Thighs and Calves (Tuesday) 12/10/8/6

-Single Leg Squats
-Front Squats
-Lunges
-Calf Raises (20 reps)

Day Three - Biceps, Triceps and Forearms (Wednesday) 12/10/8/6

-EZ Bar Curls SS/w
-Skulls
-Hammer Curls SS/w
-Tricep Rope Pushdowns
-Rope Wrist Curls (Failure)
-Tick Tocks (Failure)

Day Four - Rest (Thursday)

Day Five – (Friday)

A freestyle routine designed to work the whole body, or a routine to work specific preferential areas, or a routine to engage power, or a routine to experiment and have well-deserved and rewarding fun (12/10/8/6)

-Front Squats
-BB OH Press
-Bent Over BB Rows
-BB SLDLs/Shrugs
-Seated Calf Raises

Days Six and Seven - Rest (Saturday and Sunday)

So, if there any thoughts, I'm open to them.

Thanks!
t

Hi Yadmit,
My first suggestion is to give the program an honest try and see how you respond to it.
Personally, I have a few problems with it. I'm not a fan of antagonist / protagonist programs. For instance, day one and three train opposing muscle groups in the same workout. While there are many who feel that you can train bi’s and tri’s together, my personal preference is to divide workouts by movement type. For instance, with very few exceptions, you cannot work the back without going through the biceps, and you cannot work the chest without going through the triceps. Therefore, I prefer to split workouts into push days (chest and triceps), and pull days (back and biceps). The workout then is prioritized to do compound movements early in the program, progressing into isolation movements. For instance, you would not want to pre-exhaust your triceps by doing tricep pushdowns before moving to the bench press. This would be counter productive. The bench is the compound movement which requires a virtual orchestra of muscle groups, and, because it is a pushing movement, will pre-exhaust the smaller muscle group (tricep) before moving to an isolation movement. Similarly, the bicep muscles are used for pulling, and the same logic applies to the back and bi’s. Nevertheless, all programs should be varied from time to time, and any program that continues unchanged will lead to an eventual plateau.
So, give it a whirl, and post your results.
I’m excited.

Lift

Thanks for the input!

I just finished a push/pull routine that went eight weeks. Prior to that it was a Light/Medium/Heavy Routine involving a Big Three style.

I liked both of those routines and I think the next one will be a Big Three.

This one struck me as different.

I'll post for sure!

t

Start: 7:59am
Finish: 8:51am

Warm Up: Three minutes on the Concept II

Parallel Bar Dips: 12/9/3/4
Flat DB Flyes: 15lbsx12/20x10/25x8/30x6
Lat Pulldowns: 70x12/90x10/120x8/140x4
Hyperextensions: 12/10/8/6
BB OH Press: 45x12/50x10/55x8/60x5
Lat Raises: 5x12/8x10/10x8/12x6

Thoughts: I followed this with some stretching. I think this beat me up pretty good.

I will get the dips. All of them.

I lost form on the lat pulldowns. I'll lower the weight on these for next time.

I also lost a bit of form on the Press.

t

Hey, this is definitely a different workout.

I would agree with lift - I tend to aviod training opposing muscle groups.
But change is the key, and I guess your body will not be used to this, so you may get good results.

I see you use the pyramid principle, working progressively up in weight and down in reps (usually). How is this working for you?
I follow the same principle, but I tend to work down in weight and up in reps.

I like the current pyramid style.... never have tried the other way. Might give that a whirl sometime.

I did a 5x5 a while ago and stayed with same amount of reps but upped the weight... I liked that...

The best results I have had were with a Big Three type routine. Squats, OH Press and BO Rows with some iso movements for fun.

"Big Three", it's hard to go wrong with compound movements like that. A lot of bang for the buck.
I used to tease people (I'm much more sensitive now) for doing isolation movements without doing any (and I mean any) compound, big three type movements.
I'm still anxious to hear how this new program works for you. Maybe I can learn a few new tricks.

Lift

Thanks, Lift!

I've tried to keep some compound movements in there... they do so much. Gotta have 'em!

After the six weeks, maybe seven since Christmas falls right into the middle of this, I'll post some numbers.

Yadmit - a few years ago I hired a trainer in Phoenix to design a program for me ( I had a tryout with a hockey team) any way it was all based on antagonist muscles -- this trainer has a client list that is pretty good, several pro's in different sports. All that i can tell you was that i got really strong with out gaining hardly any weight!! It was great, here is what the split looked like

Day 1 - chest and back
Day 2 - am - core pm legs
Day 3 - off
Day 4 - shoulders - bi - tris
Day 5 - off
Repeat on day 6.

All exercises were paired, not supersets - example
A1 - Narrow grip pull up
A2 - Flat bench
90 seconds rest between sets. reps, tempo and number of sets were varied

Why the AM/PM split up?

yadmit wrote:
Because the core routine was extensive and it took a good 35-40 minutes alone.
So doing it and legs in the same session would of been to long in the gym without nutritents

it was actually the other way around: legs am - core pm

Makes sense!

Thanks,
t

Start: 8:02am
Finish: 8:40am

Warm Up: Three minutes on the Concept II

SS:
Sissy Squats: BWx12/10/8/6
Front Squats: 45x12/45x10/55x8/55x6

---

Lunges (I hate these): 10x12/12x10/15x8/20x6
Calf Raises (BW): 20x4

Thoughts: Holy Cow. I forgot my log in my van so I had to lunk my way down stairs. I thought I was gonna fall.

I swapped Single Leg Squats for Sissy Squats. I tried a few last night and my knees were yelling at me, so I changed 'em up. The Sissy's are easier on my knees for some reason.

My quads feel stupid large right now.

t

Start: 7:59am
Finish: 8:47am

Warm Up: Three minutes on the Concept II

SS:
EZ Bar Curls: 30x12/35x10/45x8/55x6
Tricep Rope Pushdowns: 16.5x12/22x10/27.5x8/33x6

---

SS:
OH Tricep Extensions: 30x12/35x11/45x8/55x6
DB Hammer Curls: 10x12/12x11/15x8/20x6

---

Rope Wrist Curls: 2.5x3/2.5x2/2.5x2
Tick Tocks: 10x20x3 sets

Thoughts: Figured I'd call the OH Tricep Extensions what they really were instead of Standing Skulls.

Good burn in the forearms. Surprised I can actually type right now.

I will up the OH T Extensions next time along with the Rope Pushdowns.

t

Start: 7:53am
Finish: 8:56am

Warm Up: Three minutes on the Concept II

Front Squats: 45x12/50x10/55x8/65x6
BO BB Rows: 65x12/75x10/95x8/115x6
BB OH Press: 45x12/50x10/55x8/60x6
BB SLDL/Shrug Combo: 95x12/115x10/135x8/145x6
DB Seated Calf Raises: 45x20x4 sets

I followed with some stretching.

Thoughts: Quads were still a tad sore from Tuesday. I did add some weight to the Front Squats and will likely add more next week. Just kinda feeling my way through with this rep range. I'll also add more to the Calf Raises, too.

t