Now we come to the final installment of our series of workout plans that Sandy and I have completed over the past year and a half. There are 12 workouts in all covering this time span. Nine have already been published in No Nonsense 16.4 and 16.3. They are also available 18 Month Workout Part 2 & Part 1. Our purpose in publishing these workouts 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. If you've read the entire series you'll have a dozen real world workout plans. Hopefully, you’ll find one or more that will suit your goals.
Quick Review of Basic Points
- Only work sets are listed. Tailor the number of warm-up sets to your experience. In general, multi joint exercises like the Deadlift, Squat, and Bench Press require more warm-up sets.
- Sandy and I do not wear ourselves out by doing high rep warm-up sets. We'd rather do more sets of fewer reps leading to our first work set. For example, your warm-up sets for a major exercise might be a light set of 5, add weight and do 3, add weight and do 1 or 2. Then keep going up with warm-up sets of 1 or 2 reps until you reach your first work set. I've found it's good to do a single rep with the same weight as my first work set, rest, and then start my work sets. This way my body is used to handling the weight rather than being shocked by a 50-lb increase.
- Abs, Calves, and Forearms are not always listed. Don’t neglect them.
- Workouts should take 35-50 minutes, 60 minutes at the max.
- The Gain Muscle – Lose Fat nutrition program on page xx of this issue is perfect for any of these workout programs.
Use the chart below to determine the set/rep pattern for each exercise found in the routines below. If an exercise has an A, B, C, or D after it, you'll do the corresponding set/rep pattern for that exercise. We usually increased the weight for each set by 5%.
Ex: Week 1: 3x10 might be 65x10, 70x10, and 75x10. Weeks 4-6 might be: 200x5, 215x4, 225x3, 235x2, and 250x1.
Program #10, January 1 - February 14, 20113-4 workouts per week.
Remember if the exercise has an A, B, C, or D after it, use the set/rep pattern for the corresponding letter listed in the chart above.
Day 1 and 2 are heavy days, on days 3 and 4, skip the final set listed and use about 95% of your heavy day weight on each of the other respective sets.
Day 1 and 3: Bench Press (A) Barbell Row (B) 1-Arm DB Military Press (standing) (C) Pulldown (C) Push-Ups (as many as we could do in 2 minutes) Sit-Ups (as many as could do in 2 minutes) Rotator Cuff (l-flyes) 2x12-15
Days 2 and 4: Iso Leg Press (C) Leg Curl (D) Standing Calf Raise (2x15) Trap Bar Deadlift (A) Barbell Curl (B) Dip Machine (B) Plank 2 sets of anywhere from 30-60 seconds each Neck (Head Harness) 2x10
Supplement Goal: It was the beginning of the year so gain muscle - lose fat was the goal.
Essential: Ultimate Muscle Protein, Super Pak, Quadracarn
Next Steps: Creatine Select
Program #11, February 15 - March 31, 2011We made really good progress on Program #10 so we made very few changes to it for our next program. We made some minor changes in exercise selection and a few in the set/rep scheme.
Day 1 and 3: Bench Press (A) Barbell Row (B) Standing BB Military Press (B) Reverse Grip Pulldown (B) Push-Ups (as many as we could do in 2 minutes) Sit-Ups (as many as could do in 2 minutes) Rotator Cuff (l-flyes) 2x10-15 Days 2 and 4: Standing Calf Raise (2x10) Trap Bar Deadlift (B) Machine Leg Press (B) Seated Barbell Curl (B) Close Grip Bench Press (B) Plank 2 sets of anywhere from 45-75 seconds each Neck (Head Harness) 3x12
Program #12, April 1 - May 25, 2011Now we come to the final workout in this series. Our shoulders needed a rest from the bench press so we used the Hammer Iso Chest Press. For shoulders we used one we hadn't used for 20 years or so, it's the very high incline press in a power rack. You start with the bar sitting in rack just under your chin and press overhead from there, pausing each rep at the bottom. Another one we did in the power rack (which I did to save the wear on my shoulders a little, but I think it ended up hurting my wrist) was called the tricep lockout. You do a close grip bench press starting with the bar at about 6-8 inches from the lockout position. You can use 50 more lbs on this than the regular close grip bench. I did great until I decided to move the support bars to the next notch up. This allowed me to use too much weight for my wrists and really did not work the triceps as well. After 50 years of training I'm still learning.
Day 1: Rotator Cuff 3x10 Hammer Chest (B) see explanation above Bat Wings (B) Google Dan John bat wings 80* Incline Press (B) Hammer Iso Pulldown (B) Push-ups (as many as we could do in 2 minutes) Sit-ups (as many as we could do in 2 minutes) Chin-ups (as many as we could do in 2 minutes)
Day 2: Trap Bar Deadlift 5x5 Goblet Squat (C) Hammer Curl (C) Tricep Lockout (in rack) (B) Plank 2 sets of anywhere from 60-90 seconds each Neck 3x10
Supplement Goal: To consolidate previous months' gains:
Essential: Ultimate Muscle Protein, Joint Care, Quadracarn
Next Steps: Glutamine Select
That wraps it up. An even dozen (6-10 week) training programs performed over 18 months. Hope you'll give at least one of them a try. If you have any questions, be sure to write to firstname.lastname@example.org.