Workouts Roger and Sandy Have Done Over the Past 18 Months

By: Roger and Sandy Riedinger, owners Beverly International

Part 2: Workout Programs #5 - #9, August, 2010 – March, 2011

In case you have not read Part 1 of this series I’ll give you a quick summary of some of the constant factors that apply to these workout programs.

1. They are the genuine workout programs that Sandy and I have completed over the time period listed. They are not theoretical, but actual in the gym 3-4 days a week workout programs.
2. Warm-ups are not listed. We do at least 3 warm-up sets for the major exercises and 1 or 2 minimum for the others that are not listed as part of the workout.
3. Abs, Calves, and Forearms are not always listed. A good plan is to do at least 100 reps for abs twice a week and 50 each for calves and forearms once a week.
4. Workouts last for 40-60 minutes and are normally performed immediately after work on Tuesday (or Wednesday), and Thursday, and around 5:30 on Saturday, and Sunday. If the program lists just 3 workout days, we still train all 4 days and just start the next week one day early.
5. We both do cardio. Sandy usually does moderate intensity 5 days a week, Roger primarily does higher intensity intervals for 20-30 minutes 3-4 days a week.
6. We structure our supplement program to coincide with the main goal of the specific workout program which we are following. To help you decide what may be best for you, I’ll list the 3 most important supplements that we took for each specific workout program. More info is available at the Beverly International webstore, www.beverlyinternational.com/store.

Now let’s get right into the programs. If you have a question about a specific program, email us at bevnut@beverlyinternational.net.

Program #5, August 2 – September 15, 2010

This program was similar to Program #4 from the last issue (#16.3) of No Nonsense magazine. Just like in Program #4 we rotated the exercises at various times. On the chart below the weeks in which each exercise was performed is denoted in parenthesis. Example: Bench Press (1, 2, 4, 5, 6, 8, 9, 10) means that this exercise was not performed on week 3 or 7.

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

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

Tuesday, Thursday, Saturday, Sunday

Day 1 Chest, Biceps

Bench Press (1, 2, 4, 5, 6, 8, 9, 10)

Hammer Chest Press (1, 3, 5, 7, 9)

Machine Bench Press (2, 6, 10)

Low DB Incline Press (2, 3, 4, 6, 7, 8, 10)

Seated DB Curl (1, 2, 4, 5, 6, 8, 9, 10)

Machine Curl (1, 3, 5, 7, 9)

Barbell Curl (2, 4, 6, 8, 10)

Preacher Curl (3, 7)

Day 2 Back, Triceps

Deadlift (2, 4, 6, 8, 10)

Parallel Grip Pulldown (2, 3, 6, 7, 10)

Machine Pulldown (1, 2, 3, 5, 6, 7, 9, 10)

Machine Row (1, 4, 5, 8, 9)

Bent Row (3, 7)

Hammer Pulldown (1, 4, 5, 8, 9)

Machine Dip (1, 3, 4, 5, 7, 8, 9)

Close Grip Bench Press (1, 2, 5, 6, 9, 10)

Lying Extension (2, 3, 6, 7, 10)

Day 3 Legs, Shoulders

Leg Press (1, 2, 3, 4, 5, 6, 7, 8, 9, 10)

Leg Curl (1, 3, 4, 5, 7, 8, 9)

Squat (1, 2, 3, 5, 6, 7, 9, 10)

Shoulder Press (1, 3, 4, 5, 7, 8, 9)

Kettlebell Upright Row (1, 2, 4, 5, 6, 8, 9, 10)

Thruster on Dual Pulley Machine (2, 6, 10)

Supplement Goal: This is a transition phase between program #4, which was a higher volume phase and the next program (#6) which will be designed to maximize the bench press – Mass Amino, Ultra 40 liver concentrate, and Glutamine Select plus BCAAs were the main supplements.

Program #6, September 16 – October 25, 2010

This is basically the same program that we published as a special report, How to Increase Your Bench Press by Thirty Pounds in Six Weeks in  No Nonsense magazine #15. You can find the entire article including a recommended nutrition and supplement program on the web at:

www.bodybuildingworld.com/vol15_3/bench_press_advanced.html

I had followed the program once or twice each decade since I’d been in my 30’s. I thought it would be interesting to see if it would still work for me at 62. We were also curious as to how it would work for Sandy in her 40’s.

Here’s how we performed the program and our results:

Monday

(Heavy) Bench Press: Warm-up, then 5x1; 3x3; and 3x7 (please see article referenced above for details)

Machine Row 3x6

Shoulder Press 3x6

Machine Curl 3x6

Tricep Pressdown 3x6

Wednesday

(Light) Bench Press: Warm-up, then 4 sets of 5 reps with just 65% of our one rep max

Dumbbell Row 3x8

Front Plate Raise 3x8

Preacher Bench Curls 3x8

Triceps Extension 3x8

Friday

(Medium) Bench Press–Warm-up, then 6x3 with 80% of our one rep max

Machine Pulldown 3x6

DB Press 3x6

Barbell Curl 3x6

Dips 3x6

Saturday

Leg Extension: Warm-up, then 2x10

Leg Curl: Warm-up, then 2x10

Leg Press 3x6

Squat: Warm-up, then 5x1 (Roger); Sandy did 5x5

Results: Roger added 25 pounds to his bench press max (and 70 pounds to his squat, but he had not been squatting heavy over the past 3 or more months on a regular basis). Sandy added 17 ½ pounds to her starting max and achieved her best bench press since she was in her 20’s. Ok, you want to know what our final lifts were: my bench press ended up at 275 (excuses = age, shoulder replacement surgery, etc, etc) Sandy ended at 142.5.

Supplements Goal: Achieve an age related max bench press for the year. I’ve been limiting the recommended supplements to 3, but in this case I really think you should do the entire program if you want to truly achieve your best bench press ever at a specific body weight or age. We did not use Mass Maker as listed in the supplement program below, but if we had, I know I would have added another 5-10 pounds and Sandy maybe even more. The reason? We were just watching our calories. Here’s what we recommend:

Essential: Ultimate Muscle Protein, Mass Maker, Creatine Select – load Creatine Select by taking 1 scoop 5 times daily for five days; after that take 2 scoops daily before training

Next Steps: Quadracarn – 3 tablets upon arising, before training, and before bed

Stack: Mass Aminos and Ultra 40 (3 Mass and 3 Ultra 40 with each meal and shake)

Additives: Muscle Synergy, Up-Lift

Program #7, October 26 – December 31, 2010

After all the heavy benching it was time to give the bench press and our joints a rest. Our new routine included some new exercises, added more cable exercises, and higher reps.

4 workouts per week: Tuesday, Thursday, Saturday, Sunday rotating the 3 workouts as they come up. This one is very similar to Program #4 in Part 1 of this series. Target reps were 3 work sets of 12 during weeks 1, 2, and 3.  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%.

Each exercise was not performed every week. Hammer Bench Press (1, 2, 4, 5, 6, 8, 9, 10) means that this exercise was not performed on week 3 or 7.

Day 1 Chest, Back

Hammer Bench Press (1, 2, 4, 5, 6, 8, 9, 10)

Dual Pulley Incline Lateral (1, 3, 5, 7, 9)

Decline Press (1, 6, 10)

Life Fitness Chest Press (2, 3, 4, 6, 7, 8, 10)

Hammer Pulldown (1, 2, 3, 5, 6, 7, 9, 10)

Straight Arm Pulldown (1, 2, 3, 4, 5, 6, 7, 8, 9, 10)

High Row from Dual Pulley Machine (1, 2, 4, 5, 8, 9)

Lying Row from Dual Pulley Machine (2, 3, 6, 7, 10)

Day 2 Biceps, Triceps

Life Fitness Ab Machine (all weeks)

Alternate DB Curl (1, 2, 4, 5, 6, 8, 9, 10)

Life Fitness Biceps Curl (1, 3, 5, 7, 9)

DB Hammer Curl (1, 2, 3, 4, 5, 6, 7, 8, 9, 10)

Hammer Curl w/ Rope (3, 7)

Machine Dip (1, 3, 4, 5, 7, 8, 9)

Kneeling Pulley Extension (1, 2, 5, 6, 9, 10)

Lying DB Extension (2, 3, 6, 7, 10)

Hyperextension (all weeks)

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)

Iso Leg Press (1, 2, 3, 5, 6, 7, 9, 10)

Squat (2, 4, 8)

Dual Pulley Thruster (1, 3, 4, 5, 7, 8, 9)

Lateral Machine (2, 6, 10)

Shrug (1, 2, 4, 5, 6, 8, 9, 10)

Supplement Goal: Recuperate joints, improve muscle tone – Joint Care, Glutamine Select, Up-Lift.

Program #8, January 1 – February 16, 2011

We pulled out one of our old favorites to start 2011. You’ll do 3 sets of 10 on the primary exercises for week one. 4 sets of 8 for week two. Week 3 is 5x6 and Weeks 4-6 are either 5x5, or 5-4-3-2-1. See the chart below.

Here’s a guide to the percentages of 1RM we used for each set/rep scheme:

A. 3x10 = 10@65%; 10@70%; and 10@75%. If your 1RM or calculated 1RM for curls is 100lbs, you’d do Set 1: 65lbs x 10; Set 2: 70lbs x 10; Set 3: 75lbs x 10.

B. 4x8 = 8@65%; 8@70%; 8@75%; and 8@80% of your 1 rep max

C. 5x6 = 6@65%; 6@70%; 6@75%; 6@80%; and 6@83% of your 1 rep max

D. 5x5 = 5@65%; 5@70%; 5@75%; 5@80%; and 5@85% of your 1 rep max

E. 5-4-3-2-1 = 5@80%; 4@85%; 3@90%; 2@95%; and 1@100%

On the 95% days, we just left off the final set of each exercise. So instead of doing 3x10; we’d do 2x10 on the light days; or instead of 5x5, we’d do 4x5.

I know this looks very complicated, but it’s really a great way to train. You don’t get bored doing the same set/rep scheme week after week and there are all kinds of possibilites for progression. If you have any questions email us at bevnut@beverlyinternational.net and we’ll try to clear them up for you.

Supplement Goal: Slowly add muscle and increase strength. Add a UMP or Muscle Provider shake 60 minutes before training to our normal intake, Creatine Select and/or Muscle Synergy, Glutamine Select plus BCAAs during the workout.

Program #9, February 17 – March 31, 2011

We used the same type of program as #8, but with a few different exercises.

* Seated Barbell Curl is a relatively unknown exercise. It is a partial range movement which old school lifters used to add mass to their biceps. Begin by sitting at the end of a bench with a barbell or EZ curl bar resting on your thighs.  Curl the bar up keeping your upper arms against your sides. Let the bar just barely touch your thighs, and curl the bar back up.

** Close Grip Bench in Rack – set pins 1-3" above your chest. Start each rep from a dead stop.

Supplement Goal: same as Program #8 as this is just a continuation of the previous workout.

We’ll give you 3 more workout programs next issue. That will make an even dozen and should keep you lifting and progressing for years to come. Please write if you have any questions as to the programming of our workouts. We want to help. E-mail bevnut@beverlyinternational.net.

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