Workouts Roger and Sandy Have Done Over the Past 18 Months

By Roger and Sandy Riedinger, owners Beverly International

Part 1: Workout Programs #1 - #4, January - July, 2010.

In this sereis of articles I am going to list each of the workout plans that Sandy and I have completed since January, 2010. My purpose is to give you food for thought concerning your own training. I know that for the 50+ years that I've been reading muscle magazines I've always looked for a workout that I could copy. When we are finished with the series you'll have a dozen real world workout plans that we've actually followed and completed over the past 18 months. Hopefully, you'll find one or more that will suit your goals.

Sandy and I almost always do the same program, exercises, sets, and reps. Only the weights change and occasionally an exercise is substituted to work around an injury.

Warm-Ups
For simplicity I will not list all of the warm-up sets. Me at 60+ and Sandy in her 40's both do quite a few warm-ups before we actually start with the scheduled work sets. For me if my working weight is 100 or less, I do at least one warm-up set. Once over 100, I might do a set of 2-5 reps every 20-50 pounds until I reach my working weight for the day. On a squat day I'd start with Goblet Squats holding a 25 lb kettlebell doing 6 reps, 35 lb for 6, and 45 lbs for 6. Then 135 on the bar for 3-5, 185 for 3; if first work set is over 225, I do a rep or 2 with 225 and then start my work sets.

Abs, Calves, Forearms
Abs are worked 3 or 4 days using a variety of exercises. Recently, old fashioned, bent-knee situps have become our favorites. I use resistance and keep the reps lower, Sandy does higher reps. We don't work calves like we used to when we were younger. Neither of us is trying to add calf-size at this point in our life. Sandy pretty much relies on her cardio for calf stimulation, while I still throw in some standing raises or donkeys occasionally. I do work forearms regularly with a Captains of Crush gripper (2 or 3 days a week generally while watching Brett Baier Report).

Workout Time
We almost always train 4 days a week, right after work on Tuesday (or Wednesday), and Thursday, and around 5:30 on Saturday, and Sunday. If the program lists just 3 workouts, we still train all 4 days and just do the next workout on the 4th day. We miss maybe 2 scheduled workout days during an entire 30-workout program. Sandy does cardio 5 mornings a week; I do cardio in the early evening on my off days from training. If I miss a session I'll make up for it on Saturday morning.

Diet and Supplements
Quite honestly, we don't watch our diets as much as we used to. Of course that makes proper supplements even more important for us. Heck, we're still interested in losing fat while building muscle and strength. Each workout has a particular goal and we structure our supplements in line with that goal. I'll list the 3 most important supplements that we took for each specific workout program. I'm not going into a lot of information about the why's, if you're reading this magazine you are familiar with Beverly International and can go to our website, www.beverlyinternational.com/store to read about them. I do encourage you to check out the "For More Information" section at the end of each product description on the webstore. If there is an "Educational Handout" listed, be sure to read it. It's much better when you learn about the benefits of a supplement on your own than if I just sit here and write about it.

In addition, Sandy and I both use UMP and/or Muscle Provider every day. Sandy almost always takes Lean Out, 7 Keto, and Ultra 4, while I always take Quadracarn and a Super Pak in addition to the "3 Most Important" supplements listed.

Program #1, January 1 - February 12, 2010
The plan was 4 workouts per week: Tuesday, Thursday, Saturday, Sunday and rotate the 3 workouts as they came up. We went through this series of workouts 8 times in 42 days.

We started at about 90% intensity and each time through added 2% ending at 104% or about 4% more on each exercise than we were capable of when starting the program. (Yes, we do have 1-1/4 pound Olympic plates and Platemates for the machines.)

Day 1: Legs

Leg Extension
3x12,10,8
Leg Curl
3x12,10,8
Squat
5x12,10,8,6,4
Machine Leg Press
2x12
Straight Leg Deadlift
3x12,10,8
Calf Work
varied


Day 2: Chest / Back

Bench Press 5x12,10,8,6,4
Front Pulldown 5x12,10,8,6,4
Front Pulldown 5x12,10,8,6,4
Incline Press 5x12,10,8,6,4
Machine Row 4x12,10,8,6
DB Compound 3x(6)*
High Pulley Row 3x12
Abs various
*DB Compound consists of 1 flye followed by 1 press counting as 1 rep.

Day 3: Shoulders / Arms

DB Press 4x12,10,8,6
Front Pulldown 5x12,10,8,6,4
Front Pulldown 5x12,10,8,6,4
Incline Press 5x12,10,8,6,4
Machine Row 4x12,10,8,6
DB Compound 3x(6)*
High Pulley Row 3x12
Abs various
*DB Compound consists of 1 flye followed by 1 press counting as 1 rep.

Supplement Goal: Maintain Positive Nitrogen Balance (this means to set yourself up for round the clock muscle gains) - Mass Aminos, Ultra 40 liver tabs, Quadracarn.

Program #2, February 13 - April 16, 2010
4 Workouts per week as listed below. If we missed a workout, we'd just start up again where we left off. No big deal. The first two workouts were heavy days, the next two, light (same exercises, same reps but fewer sets and lighter weight than the heavy days).

Rep/Poundage scheme was: 3x10 exercises: 1st set at 65%, 2nd set at 70%, 3rd set at 75% of predicted 1 RM. You can find 1 RM charts on the web at www.exrx.net/Calculators/OneRepMax.html. 4x5 exercises: set 1 @ 70%, set 2@75%, set 3@80%, set 4@83-85%. Remember, these are just the work sets. We'd do however many warm-ups we needed before starting the works ets.

As usual we started at just 90% of the calculated weights and added about 2% per week, ending 4% above our starting maxes. Let me explain that a little more. If predicted 1RM was 200 lbs, and set 1 is 10 reps at 65%, that calculates to 130 lbs. But on week 1, I'd use just 90% of that or 115 lbs (117 rounded to the nearest 5 lbs).

Day 1: Legs

Leg Extension 3x12,10,8
Leg Curl 3x12,10,8
Squat 5x12,10,8,6,4
Machine Leg Press 2x12
Straight Leg Deadlift 3x12,10,8
Calf Work varie


Day 2: Chest / Back

Bench Press 5x12,10,8,6,4
Front Pulldown 5x12,10,8,6,4
Incline Press 4x12,10,8,6
Machine Row 4x12,10,8,6
DB Compound 3x(6)*
High Pulley Row 3x1 2
Abs various

*DB Compound consists of 1 flye followed by 1 press counting as 1 rep.

Day 3: Shoulders / Arms

DB Press 4x12,10,8,6
Machine Lateral 3x12,10,8
Machine Rear Delt 2x12
Seated DB Curl 3x10,8,6
Triceps Dip Machine 3x10,8,6
Preacher Mach Curl 3x10,8,6
Tricep Pushdown 3x10,8,6


Day 4: Chest, Shoulders, and Arms (Light)

Rotator Cuff L Flye 2x10
Bench Press 3x5
Incline Press 3x5
Mach Shoulder Press 3x5
EZ Bar Curl 2x10
Lying Extension 2x10

Supplement Goal: Beginning Strength Phase - Creatine Select, Mass, Ultra 40.

Program #3, April 17-June 1, 2010 Strength Peaking
4 workouts per week. See Strength Peaking Workout Chart to note how the poundages build week to week, peaking at week 6.

Day 1 Weeks 1-3 Weeks 4-6
Bench Press 3x5 3x3
Barbell Row 3x6 3x5
Chest Press Machine 2x5 2x5
Front Pulldown 3x8 3x8
Shoulder Press 3x6 3x5


Day 2 Weeks 1-3 Weeks 4-6
Squat 3x5 3x3
Leg Press 3x6 3x6
Barbell Curl 3x6 3x5
Machine Dip 3x8 3x8
Machine Bicep <3x8 3x8
Tricep Pushdown 3x8 3x8


Day 3 Weeks 1-3 Weeks 4-6
Bench Press 3x3,2,1 3x3,2,1
Deadlift 3x4,3,2 3x3,2,1
Hammer Chest Press 3x6 3x6
Hammer Chest Press 3x6 3x6
Hammer Pulldown 3x8 3x8
Upright Row 3x8 3x8
Bench Crunch 3x8-12 3x8-12


Day 4 Weeks 1-3 Weeks 4-6
Squat 3x3,2,1 3x3,2,1
Seated DB Curl 3x8 3x8
Close Grip BP 3x5 3x5
Hammer Mach Curl 3x8 3x8
Lying Extension 3x8 3x8
Neck 3x6 3x5
Plank 2x30-60 2x30-60

Supplement Goal: Peak Strength (achieve new PR's) - Muscle Synergy, Creatine Select, Glutamine Select.

Program #4, June 2-Aug 1, 2010
4 workouts per week: Tuesday, Thursday, Saturday, Sundays rotating the 3 workouts as they come up.

This one was a little different as we rotated the exercises at various times. On the chart below the weeks in which each exercise was performed is denoted in parenthesis. Example: Machine Chest Press (1, 2, 4, 5, 6, 8, 9, 10) means that this exercise was not performed on week 3 or 7.

Target reps were another variable in this workout. On weeks 1, 2, and 3 we performed 3 work sets of 12 reps on each exercise listed for that week. For weeks 4, 5, and 6 it was 3 work sets of 10 reps; and 3 work sets of 8 for each exercise on weeks 7, 8, 9, and 10.

Weeks 1, 4, and 7 were lower intensity (about 91% of target rep max). On weeks 2, 5 and 8 we took it up to 94%, weeks 3, 6, and 9 were at 97%; and week 10 at 100%.

Day 1 Chest, Back

Machine Chest Press (1, 2, 4, 5, 6, 8, 9, 10)
Bench Press (1, 3, 5, 7, 9)
DB Flye (1, 6, 10)
DB Incline Press (2, 3, 4, 6, 7, 8, 10)
Barbell Row (1, 2, 3, 5, 6, 7, 9, 10)
Reverse Grip Pulldown (1, 2, 3, 4, 5, 6, 7, 8, 9, 10)
Machine Pulldown (1, 2, 4, 5, 8, 9)
Front Pulldown (2, 3, 6, 7, 10)
Seated Row (3, 7)


Day 2 Biceps, Triceps

KB Swing (2, 4, 6, 8, 10)
Seated DB Curl (1, 2, 4, 5, 6, 8, 9, 10)
Hammer Machine Curl (1, 3, 5, 7, 9)
Life Fitness Biceps Curl (1, 2, 3, 4, 5, 6, 7, 8, 9, 10)
EZ Bar Curl (3, 7)
Machine Dip (1, 3, 4, 5, 7, 8, 9)
Lying Extension (1, 2, 5, 6, 9, 10)
Triceps Kickback (2, 3, 6, 7, 10)


Day 3 Legs, Shoulders

Leg Extension (1, 2, 3, 4, 5, 6, 7, 8, 9, 10)
Leg Curl (1, 3, 4, 5, 7, 8, 9)
Leg Press (1, 2, 3, 5, 6, 7, 9, 10)
Squat (2, 4, 8)
Shoulder Press (1, 3, 4, 5, 7, 8, 9)
Laterals (2, 6, 10)
Rear Delt Laterals (1, 2, 4, 5, 6, 8, 9, 10)

Note on weeks 4 and 8 only one direct tricep exercise was used. That is because of all of the pressing on Day 1 and 3.



Supplement Goal: Increase workout endurance and improve muscle tone - Up-Lift, Glutamine Select, Density.

Next issue we'll continue with the rest of our 2010 workouts.


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