I've been neglecting this training diary. I will try to be more on top of it for my millions of readers. Okay my two readers.
Whole body routine today: Trying to go old school for awhile. I really believe training the whole body in one training session is way harder than a split. The best thing about it is when you're done you hit everything. You don't get delt and triceps in one day then work gets in the way of doing another day of your split. This is one and done.
Also another aspect is that training three days a week your body parts are hit three times a week. Let's say on your one body part a week split you're doing six sets of triceps on your tricep training day. Now you switch to a whole body training system. On Monday it was two sets of triceps. Wednesday another two sets and Friday the same. Using a whole body routine you are hitting triceps directly with the same six sets as you did on the split. So many different splits that might dispute what I wrote.
Anyway doing a whole body routine is real old school. It takes me back to the days of Grimek, Reeves, Kono, Sansone, and the list goes on. Back in the day so many bodybuilders competed six months out of the year in Olympic lifting then for six months bodybuilding. They were real athletes. They all had jobs and families. Now no one seems to have a job. They have endless time to train and take their drugs. Guys back in the day were winning Gold medals in the Olympics like the great Schemansky while working full time. He had to beg to have time off to compete in the Olympics. When his boss said no he had to quit his job so he could go and win a Gold medal. Doing a whole body routine mentally takes me back to a day when men were men.
Power clean and jerk 3 x 3
Barbell squats 2 x 8 then 1 x 1
Standing leg curl 2 x 15
Decline dumbbell bench 2 x 8
M.A.G. supinate pulldown 2 x 10
M.A.G. close grip supinate seated lat row 2 x 12
Military press 2 x 8 (Cleaned the weight first)
Dumbbell lateral raise 2 x 12
Dips 2 x 10
Barbell curls 2 x 10
Incline sit ups 1 x 22
Floor crunches 1 x 50
Weighted hyper extension 2 x 15
No weight single leg calf raises 3 x 15 (learned about this from a physical therapist who wrote an article in Testosterone nation. I don't want to put words in his mouth but most guys using machines for calf work are unknowingly cheating. A
little leg bend. A little hip bend. Guy will use 300lbs, 400lbs and more. Now take the same guy and have them lock their knee. Hold onto something with just finger tips. Only enough for balance and do one leg calf raises. The goal is to stand on one foot with no block with the knee locked while holding onto nothing and do calf raises all the way up. Many guys won't be able to do 20 if they are using the form I talked about.
Finished with neck work.
