Heavy Duty Work Out and Diet

[Stevo]

G'day from down under everyone

This is my current workout schedule. Feel free give me any feedback/comments.

I find this schedule good for me becauseI have limited time on my hands due to work and other commitments. And if I can get the same results by spending only a quarter of the time in the gym, I'll take it.

My current program is as follows:
Workout A - Delts & Arms
Workout B - Legs
Workout C - Chest & Back
The cycle goes - A, B, C, B, A, B, C, B etc....with 4-7 days rest between workouts to ensure full recovery.

Sets are 1 set to complete failure. Reps are between 6-10. Once you can complete 10 reps add weight.

A - Dumbell Lateral Raise and Bent Over Lateral Raise
Barbell Curls
Tricep Pushdowns/Dips or Close Grip Bench ( Superset )

B - Leg Extension/Squats ( Superset ) ( An absolute killer )
Standing Calf Raises ( 12-20 reps )

C - Dumbell Flyes/Incline Bench or Bench Press ( Superset )
Pullovers/Underhand Chins or Pulldowns ( Superset )

As I start to lift heavier weights I add an extra days rest in between workouts.

Every 2nd back w/out I drop Pullovers, every 3rd arm w/out I drop Tri Pushdowns and every 3rd back w/out I swap deads for shrugs.

My diet is pretty much 50% Carbs, 30% Protein and 20% Fats and is as follows.

B/Fast -
1 cup cereal
1 cup whole milk
1/2 cup fruit
1 Tsp Honey
20g Protein Pwdr with 1 cup whole milk

Mid-morning -
Peanut Butter Sandwich
1 Banana
500ml skim milk

Lunch -
2x Peanut Butter and Jam sandwiches

Afternoon -
Peanut Butter Sandwich
1 Banana
500ml skim milk

Post w/out -
1 cup skim milk
1 cup yoghurt

Dinner -
250g Steak/Chicken
1 cup vegies
200g Potato
1 piece of bread

Late night-
1 cup skim milk
1 cup yoghurt

Roughly 4000 calories per day.

In 3 months I have gone from 187lb to 202lb. My waist has gone from 34" to 35.5" but when I start my cutting phase I usually lose the inches off my waist fairly quickly.

My poundages have increased as well as my measurements which are currently:

Chest - 44.5"
Arms ( cold ) - 16.25"
Thigh - 26"
Calves - 16"

Catch ya later



Lee Priest Rocks!

[galileo]

Here's a thought:

When you do chest and back you are working the front and rear heads of the deltoid quite well. Why not just throw some lateral motions in on leg day?

[Stevo]

Danugi

Do you mean on top of the Side Lateral Raises I do on Delts and Arms day?

[galileo]

No, I mean skip the shoulder work on arm day and *just* do side laterals on leg day. You're gonna pound your front and rears on chest/back day.

Looks as if you have made some great gains with that program Stevo. What you are doing is pretty much a HIIT type of workout. Would you consider yourself an easy gainer? And by your split, it appears that you are doing legs more than any other bodypart. Am I reading that right?

[sammo33]

hey stevo,
don't change a thing if what your are doing works for you,if your body can take the heavy duty workout.
I'm now 33 and simply cannot do this workout anymore,although all of my workouts are a variable of this.As this is where I made most of my gains when i was younger,it is very taxing on your body,but as long as you use correct nutrition and recouperate enough you should be fine.I never did this,I still grew and got stronger but got injured in the process.
Pulled a muscle doing bent over rows with 315, took a long time to heal because I was invincible.
Just to give you some info as to how well heavy duty works.
Myself at the time:5'9" 260 lbs. 54"chest 38"waist 18"arms 27" thighs never a strong bencher only inclined 225 squats the same only 365 only leg extensions were performed with the whole stack +a 25 pinned to it the same with the pecdec
bent over row 315 shoulder shrug 545 front laterals 60lb dumbells side laterals 55 lb dumbells straight bar curl was 155 hell I could do a single cheat curl with 205 at that time and 135 I could do for 20.
my partner at the time was not as strong over all but looked better at 6'1' 195 LBS incline 195 after performing a pecdec to failure with the stack and a squat to failure with 405 after the extensions his back and arm strenght was not even close but as I said before he looked a lot better than I did.
Follow the workout your following and reap the rewards as long as it continues to work for you.

[Stevo]

Ironman

That's correct I work out legs every 8 days, as opposed to the other muscle groups which are worked every 16 days. This seemed to work well for me.

[jukka]

Hiya,

I myself had to take the heavy duty philosophy even further:
I quit training my arms altogether. For me, narrow-grip underhand pulldowns work the biceps so hard that any biceps work would not only be overkill for biceps, the said overkilled biceps would be to weak to help in back work
and stop my proggress there as well.

As for triceps, the pressing exercices for chest take care of them,
and any extra work for triceps would be overkill and also make sure
that my chest work would suffer from the being constantly exhausted.

Also, and this is probably one of the biggest damn heresies you read about here, I quit incline pressing in favour of doing only flat and decline DB presses for chest.

The reason for this is that, though of course inclines worked my chest and triceps, the front delts seemed to take the biggest impact of the exercise, and no matter how slight the incline was, the set always ended when my front delts gave out. Even if I used just two damn 20 kg (44 lbs) plates under one end of the bench to create the incline.

And such thorough destruction of the front delts hurt both my chest work and my deltoid work. So I gave it up.

Now the program is as as follows (one working set of each):

1. Legs
Smith Squat
Leg Press
Calf Raise

2. Lats and traps
Narrow Grip Underhad Pulldown
Rowing (in a plate-loaded machine with chest support)
DB Shrugs

3. Chest and delts
Flat DB Press
Decline DB Press
DB Press (leaning back a bit, Dorian yates felt that done that way it, hits the side delts better and it works in my case)

Does anyone else here work with such an abbreviated program?

Jukka