~~~~ Official Realjones' training journal ~~~~ comments welcome!

[realjones]

Following a week off, I am beginning a new workout scheme tomorrow and so I'm starting the journal today so I do not have to worry about doing it tomorrow.

Having been stuck at the same weight for a while now, it's time for a major workout change. My previous workout was very similarly to this one. I decided upon a workout I found at Elite Fitness. It is a modified version of the workouts the pros used to do back in the 50s. Basically, it is a three day a week full body workout. Unconventional, but worth a shot in my book.

<font color="blue">Day 1 (light):</font>
Overhead Press - 5 sets of 5
Squats - 5 sets of 3
Stiff Deadlifts - 1 max set of 20
Seated Calf Raise - 2 sets of 20

<font color="blue">Day 2 (med):</font>
Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts - 5 sets of 3 or 1 set of 20
Seated Calf Raise - 2 sets of 20

<font color="blue">Day 3 (heavy):</font>
Shrugs - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5

I'd aiming to go for 8 weeks with this, or until I stop gaining. If it turns out to be too much back/leg work, then I'll modify it a little bit.

Starting Stats

19 year old male
160 lbs
5'9-10"
12-14% bf

Beginning Measurements:
bi's: 13.5"
forearm: 11.5"
chest: 38"
waist (just below navel): 32"
thigh: 22.25"
calf: 13.5"

supps:currently just protein, will start creatine again at four week mark, maybe pick up some glucosamine due to all the heavy joint movements. I still have some glutamine lying around so I will take that the first four weeks while I am off creatine. Anything else I should consider? ZMA?

diet: "semi-clean" bulk. I eat cleaner than the average person (almost no processed sugar 'cept for after workout), but I eat things that you normally wouldn't eat on a clean bulk, such as crackers, cheeseburgers, HC ice cream, etc. I can eat what I want and I won't gain much fat, so the main point of my diet is to make sure I get enough protein and avoid too many simple carbs. For this program, I'll be aiming for 3200 cals/day.

wish me luck!

[fluffy]

good luck!

i know you got this routine from somewhere, but i would modify it at least to move squats and deadlifts to be the first exercises done on any given day

[realjones]

Today's lift:

<font color="blue"> Day 1 (light):</font>
Overhead Press - 5x125, 5x125, 5x140, 5x140, 5x125
Squats - 135x8, 225x3, 235x3, 235x3, 235x3, 235x3
Stiff Deadlifts - 135x8, 185x10, 165x10
Seated Calf Raise - 20x110, 20x110

I can go heavier on deadlifts and squats, but I wanted to be sure I had my form down pat.

[realjones]

Didn't lift yesterday cause I was still too sore from sat [img]/forum/images/graemlins/wink.gif[/img]

<font color="blue"> Day 2 (med): </font>
Barbell Rows - 5x125, 5x125, 5x140, 5x140, 5x140
Bench Press - 5x170, 5x170, 5x165, 5x165, 4x160
Pec-Dec Flye - 5x110, 5x110
Deadlifts - 5x185, 5x185, 5x185
Seated Calf Raise - 20x100, 20x100

[realjones]

<font color="blue"> Day 3 (heavy): </font>
Shrugs - 5x225, 5x225, 5x225, 5x225, 5x225
Barbell Curls - 5x60, 5x60, 5x60, 5x65, 5x65
Dips - weighted dips 15 lbs 5 sets of 5
Squats - 5x185, 5x225, 5x225, 5x235, 5x235

[Venom]

Looks good RJ. [img]/forum/images/graemlins/smile.gif[/img]

[CheezitMan22]

How is this light, medium, heavy thing working for you?looks kinda neat!

[realjones]

[ QUOTE ]
Heen05 said:
How is this light, medium, heavy thing working for you?looks kinda neat!

[/ QUOTE ]

that's really only with regards to the leg work, since I am technically working my legs/lower back every day, and so I don't go heavy every day so that they still have time to recover. The other core exercises (bench press, curl, dips, etc) I go heavy on everytime!

[realjones]

<font color="blue"> Day 1 (light):</font>
Overhead Press - 5x140, 5x125, 5x125, 5x125, 5x125
Squats - 135x8, 225x3, 235x3, 245x3, 255x3, 255x3
Stiff Deadlifts - 135x8, 185x10, 185x10
Seated Calf Raise - 20x110, 20x110

last set of squats went up 30 lbs, last deadlift set went up 20 pounds. OP still the same, hopefully go up next week :\

[realjones]

forgot to add this the other day:

<font color="blue"> Day 2 (med): </font>
Barbell Rows - 5x145, 5x145, 5x160, 5x160, 5x160
Bench Press - 5x170, 5x170, 5x165, 5x160, 5x160
Deadlifts - 5x185, 5x185, 5x185
Seated Calf Raise - 20x120, 20x120