ExRx.net

Decided to give the following link a whirl...

http://oldschooltrainer.com/3-day-push-pull-legs/

Kept going back to the simplicity of it the last few months that I decided to try it. So I reset my weight, not based off of a %, but went low enough where I could progress for a good 6-8 weeks without stalling(hopefully) and in the 10 week plan hopefully get back to where I was last year. I am also trying to lose body fat while doing this routine. Since 1/1/12 I have lost 15lbs. Current 6'6" 322lbs. First goal is 300lbs.

Overall goals for the year. 500lb DL, 350lb Squat, 5 Body weight chins, 120lb DB BP.



Day One: 1/28/12 Pull
8 min bike warmup, 2.34 miles
DL: Warm up 5x145, 5x225, 5x5x245
Pendlay Row: 5x5x135lbs
Chin ups: Assisted with bands. 3x3x4x3x3

Finisher: DB complex. 3x6 of DB swings, bicep curl into db ohp into squat jumps.

Day 2: Squat
8 min bike warmup, 2.12 miles
Squat: Warm up 5x95, 5x135, 5x5x185
Leg Press: 5x5x450
Calf Raises: 5x5x90
Abs: Decline crunches: 20x20x15

Day 3: Press
8 min bike warmup, 2.43 miles
DB BP: 5x55, 5x65, 5x5x75
OHP: 5x5x95lbs
CGBP: 5x5x135

Skipped finisher

I kept it very safe with the numbers I started with so I could adjust to the volume easily, perfect my form on the big lifts, and really ride the gain train for at least 6-7 weeks.

Pull week 2

8 Min warm up ride, 2.19 miles
DL: 5x135, 5x225, 5x5x255
BB Pendlay Rows: 5x5x145
Chin Ups(assisted/double band) 5x5x5x4x4

25 minute bike ride: 7.93 miles

Cardio session. 25 minute ride, 8.43 miles.

Legs: Week 2

10 minute warm up, 3.13 miles.
Squat: 5x95, 5x135, 5x5x195. Last set I did two rest pause reps.
Leg Press: 5x5x495. Accidentally did rest pause on 4th set for 2 reps.
Seated calf raise: 5x5x100

Decline crunches: 16, 10, 0.

Push: Week 2

10 minute warm up on treadmill

DB BP: 5x55, 5x65, 5x5x80
OHP: 5x5x100
CGBP: 5x5x140

Did one set of bb complexes and my arms were so tired that I went home and ate.

Week 3: Pull

10 minute warm up on bike.

DL: 5x135, 5x22, 5x5x265
Row: 5x5x155
Chins: 5x4x4x4x4

25 minute bike ride after.

Notes: A little disappointing that my chin up numbers didn't get better from last week. I think it had to do with two things. One, I tried doing bw chins on Tuesday to see if I had progressed at all. I only did a few reps across, but none the less. Two, I didn't eat a whole lot before the gym. Normally I make myself a big breakfast on Saturdays and today all I had was a 25gram shake, a handful of raisins and nuts, and my pre-workout drink. I definitely think that it had more to do with the second than the first, but just things I noticed.

Definitely feel like my biceps are getting stronger with chins. I used to do so much isolation work and get super pumped but I feel like the chins are doing what I need.

Had a crappy eating day today. Not terrible, but enough to make me want to go ride the bike.

30 minutes, 9.34 miles.

Week 3: Legs

10 minute bike ride warmup

Squat: 5x95, 5x135, 5x5x205
Leg Press: 5x5x540
Calf Raise: 5x5x100

Decline Crunches: 20x5x0. Abs started cramping. Need to change things up with my ab work.

Notes: Needed more food closer to lifting. Didn't feel fatigued but definitely needed something closer. Whole day was shot due to eating today. Next week I may need to have more rest time between squat sets, but I think I will try to push for 2 minute rests till I hit 225.

Week 4?

Week 4 starts Saturday. I started on an odd day and prefer this order than the order they lay out.

2/15/12 weigh in. 318.4lbs. Down 18.6lbs since January first. 74.6lbs since I started my fitness journey a few years ago.

Week 3: Push

10 minute walk on the treadmill. Apparently every single bike was taken by people not really giving a $h1t about exercise which annoyed me.

DB BP: 5x55, 5x65, 5x5x85
OHP: 5x5x105
CBGP: 5x5x145

Abs: skipped

Notes: I went to the doctor today because I was feeling kind of lousy and he told me I have a mild sinus infection. He gave me a steroid shot and an antibiotic. Was hesitant about lifting today but I figured that it was more of a volume day because I'm not back where I was before I started this program. Felt ok throughout the routine. Needed to add a little bit of rest time in between sets but I think that was also the fact of my immune system. Feel better than I did yesterday, so hopefully I can knock this out quick. I don't want to lose any time away while on this track.

I also want to add in some farmers walks, but not sure which day to add it in. Probably on leg day.

Woke up with massive headache and congestion. Going to skip the start of week 4 and postpone that till Tuesday where I will start off with squats. Will kick back in with reads and my pull day next Saturday using the same numbers I would have today. This will give me 3 days to recover from whatever this is and let the antibiotics do their job.

Week 4: Legs

10 minute bike ride to warm up. 3.21 miles.

Squat: 5x95, 5x135, 5x5x215 + 2 rest/pause reps. On to 225lbs next week!
Leg Press: 5x5x585
Seated calf raise: 5x5x110

Grip work: Farmers Walk for distance.
3 sets. 100 feet(estimate) per set with 2 db's.
1x80
2x90
4th set my grip failed after 20 feet. When I picked the db's off the floor, they rolled in my hands too much. When I picked them up off a rack or bench, it was perfect. First time doing farmers walks, forearms and grip was shot after 4 sets. Will do 5 sets across next leg day at 80lbs and increase 5lbs per session.

Notes: still a little congested from my sinus infection, but felt strong none the less. Sailed through the squat sets, and I cannot wait to kill it next week.

Week 4: Push

10 minutes warmup on the recumbent bike. 2.73 miles

DB BP: 5x55, 5x75, 5x5x90
OHP: 5x5x110
CGBP: 5x5x150

Abs: 20x9x5 Crunches

Notes: Felt good today, however Farmers Walks definitely had an effect on my push movements. I had to adjust rest times, but that might also be due to the weight increasing. My triceps were feeling some DOMS today, so I was able to concentrate on chest more.