Old Skool program

Sometimes it's fun to go against better judgment and all you've learned over the years to simply have fun from time to time. This program does just that. Some may call it a beach muscle program. I call it Old Skool because this is the type of program you will find in every high school across the country and perhaps world.

In a FIVE day split I've completely eliminated a leg day. Honestly, I did it to give my hamstrings time to recover from not properly warming up before softball games. I pulled a hammy last year and find it is easily aggrevated. I have intentions of slowly adding deadlifts and squats after a month or so.

Here are the details of this program.

Monday: Chest (of course)
A) Edward's Bench Parameters (will post the parameters later)
B) Incline BP: 10-8-6-6
C) Pec Deck: 10-8-6-6
D) Dips: 12-10-10
E) Decline Machine (Hammer Strength): 10-8-6-6

Tuesday: Back
A) Pull up/Pull down (Follow Edward's parameters)
B) Bent BB row: 10-8-6-6
C) 1-arm cable row: 12-10-10
D1) Machine Row (Hammer Strength): 12-10-10
D2) Back extension: 12-10-10

Wednesday: Shoulders
A) Standing Military Press: 10-8-6-6
B) Seated DB Press: 10-8-6-6
C) Hang clean: 8-6-4
D) Shrug: 10-10-10
E) Rear Delt machine: 10-10-10
F) DB Side Raise: 10-10-10

Thursday: Biceps
A) BB Curl: 10-8-6-6
B) Incline DB Curl: 10-8-6
C) 1-arm Preacher Curl: 10-8-6
D) Preacher Machine (Flight): 10-10-10
E) 1-arm Cable Curl: 12-10-10

Friday: Triceps
A) Skull Crusher: 10-10-10
B) Tricep Machine (Strive): 10-10-10 superset at all three plate positions
C) Press-down: 12-10-10
D) 1-arm press down: 12-10-10

Cardio: Intervals 2x per week for 15 minutes.

Super Fitness, Toledo

I used the free pass for Super Fitness this morning. The place is huge. It's in an old anchor store of the North Towne Mall in north Toledo. It's on the way to work for me and a friend from work will be able to work out with me since K-Bob is quitting on me. Not really, he's the proud new owner of his very own house. Congrats to him on taking the leap.

So...the gym has everything you could imagine and it's not too crowded. People seem to keep to themselves which is a huge plus. The problem's I see are that they want me to sign to a 3 year commitment. Anyone who knows me (if you're reading this I bet you do) will see my problem here. I just don't commit for that long of a period of time. Not to worry though, I may have found a loop-hole in the gym's policy that'll allow me to break the contract without additional fees.

I guess I'll just sign up and start next week. Here's what we did today.

Thursday 8/30

A) Pull-up: 10 x 3 weighted [60-90s R]
(25 x 3) x 8
BW x 3
BW x 3

B) Bench Press: 10 x 3 [60-90s R]
(195 x 3) x 10

C) Squat: 3 x 8 [30-60s R]
205 x 8
205 x 8
205 x 8

D) Hamstring Curl: 3 x 6 [30-60s R]
90 x 8
90 x 8
90 x 8

D2) Seated Calf-raise:
90 x 12

E) DB Bicep curl
40 x 12

F) Tricep curl (cable press-down)
100 x 12

No more Y

The YMCA has messed up my workout routine for the last time. I am looking for another gym. They closed the gym for a week starting Saturday. I wasn't able to finish last weeks program.

If I knew I couldn't go to the gym I may have stayed up to watch the Tigers pull off an 11th inning win over the yankees.

TVD: Week 3

Friday 8/24

OFF! Throwing fliers on cars to promote TheGamedayPro. Check out the link.

Thursday 8/23

Deadlift: 10 x 3
(300 x 3) x 10

Rack Pull: 3 x 3-5
375 x 5
375 x 5
375 x 5

Flyes: 3 x 8
25 x 8
30 x 8
30 x 8

Overhead Press: 10 x 3 standing, cleaned from floor
(135 x 3) x 10

Seated Calf raise
90 x 8 (alt legs)
90 x 8 (both legs)

EZ Bar Bicep curl
65 x 12

Overhead Triceps extension (w/rope)
#6 x 12

Wednesday 8/22

OFF!

Tuesday 8/21

A) Pull-up: 10 x 3 weighted [60-90s R]
25 x 3
25 x 3
25 x 3
BW x 3
15 x 3
15 x 3
15 x 3
15 x 3
15 x 3
BW x 3

B) Bench Press: 10 x 3 [60-90s R]
(195 x 3) x 10

C1) Squat: 3 x 8 [30-60s R]
225 x 8
225 x 8
225 x 5, 135 x 8

C2) DB Bicep curl
40 x 8
40 x 8
40 x 8

C3) Tricep curl (cable press-down)
#7 x 10
#7 x 10
#7 x 10

D1) Hamstring Curl: 3 x 6 [30-60s R]
110 x 8
110 x 8
110 x 8

D2) Standing Calf-raise:
250 x 15
250 x 15
250 x 15

Monday 8/20

OFF! Weekend recovery. . . still.

TVD: Week 2

Sunday 8/19

OFF! - Softball

Saturday 8/18

OFF! - Golf

Friday 8/17

A) Narrow Grip BB BP: 10 x 3
(185 x 3) x 7
(135 x 8) x 3

B) Bent BB Rows: 10 x 3
(185 x 3) x 3
(205 x 3) x 5
185 x 3
185 x 3

C1) Lateral Raises: 3 x 8
25 x 8
25 x 8
25 x 8

C2) Seated calf raise
135 x 10
135 x 10
135 x 10

D) Reverse Lunge: 3 x 6-8
45 x 8
45 x 8
45 x 8

E) DB Curl
40 x 10

F)Cable Press down
#8 x 12

Thursday 8/16

OFF! - MTB in Novi [10 miles]

Wednesday 8/15

Deadlift: 10 x 3
(275 x 3) x 10

Rack Pull: 3 x 3-5
350 x 5
350 x 4
350 x 4

Flyes: 3 x 8
25 x 8
25 x 8
25 x 8

Overhead Press: 10 x 3 standing, cleaned from floor
125 x 3
(135 x 3) x 7
125 x 3
125 x 3

Standing Calf raise machine
215 x 8 (alt legs)
215 x 15 (both legs)

Cable Bicep curl
#9 x 12

Overhead Triceps extension (w/rope)
#6 x 15

Tuesday 8/14

OFF! MTB in Monroe.

Monday 8/13

Pull-up: 10 x 3 weighted [60-90s R]
25 x 3
25 x 3
(BW x 3) x 7

Bench Press: 10 x 3 [60-90s R]
(185 x 3) x 2
(195 x 3) x 8

Squat: 3 x 8 [30-60s R]
205 x 8
205 x 8
205 x 8

Hamstring Curl: 3 x 6 [30-60s R]
110 x 8
110 x 8
110 x 8

Standing Calf-raise (smith machine):
315 x 12
315 x 12

Bicep curl (EZ curl bar)
85 x 10
75 x 10

Tricep curl (cable press-down)
#6 x 10
#8 x 12

TVD: Week 1

Sunday 8/12

OFF! Softball

Saturday 8/11

A) Dips: 10 x 3
(50 x 3) x 10

B) Rows: 10 x 3
(185 x 3) x 10

C1) Lateral Raises: 3 x 8
25 x 8
25 x 8
25 x 8

C2) Standing calf raise (smith machine & box)
315 x 10
315 x 8
315 x 8

D1) Reverse Lunge: 3 x 6-8
45 x 8
45 x 8
45 x 8

D2) BB Curl
75 x 8
75 x 8
75 x 8

E) Skull crusher
75 x 8
75 x 8
75 x 8

MTB @ Lakeshore Park. 10 miles

Friday 8/10

OFF! Tigers game. I'm convinced tigers can't win on a Friday I'm there.

Thursday 8/9

Deadlift: 10 x 3
(250 x 3) x 10

Rack Pull: 3 x 3-5
315 x 5
315 x 5
365 x 3

Flyes: 3 x 8
25 x 8
25 x 8
25 x 8

Overhead Press: 10 x 3 standing, cleaned from floor
(115 x 3) x 10

Seated Calf (alt leg)
70 x 12

DB Bicep curl (alt)
45 x 6

Overhead Triceps extension (w/rope)
#6 x 12

Wednesday 8/8

OFF!

Tuesday 8/7

Pull-up: 10 x 3 weighted [60-90s R]
(BW x 3) x 10

Bench Press: 10 x 3 [60-90s R]
(175 x 3) x 5
(185 x 3) x 5

Squat: 3 x 8 [30-60s R]
185 x 8
185 x 8
185 x 8

Hamstring Curl: 3 x 6 [30-60s R]
90 x 6
90 x 6
90 x 6

Standing Calf-raise:
250 x 10

Bicep curl (machine)
? x 10

Tricep curl (machine)
? x 10

I hate machines and especially hated the bicep/tricep machines.

Monday 8/6

Tired from my X-treme MTBiking trip to Mio/West Branch. I will start the program tomorrow.

The Velocity Diet (Altered)

I'll be starting a new program next week. The main purpose of this program is to shed some of the excess weight I've accumulated over the vacationing season.

The original program designed by Chris Shugart is here at T-Nation [The Velocity Diet]. I'll alter the diet portion to fit my needs.

Changes
- I'll eat oatmeal for breakfast
- Lunch will be optional in regard to limiting myself to just a Metabolic Drive shake. Some days a shake will be enough others I'll need to eat something "sensible". However I will only have a shake for dinner.

The workout will remain as prescribed in the original article with NEPA or intervals on the off days.

Training

Day #1: Monday

Pull-up: 10 x 3 weighted [60-90s R]
Bench Press: 10 x 3 [60-90s R]
Squat: 3 x 8 [30-60s R]
Hamstring Curl: 3 x 6 [30-60s R]
Calf/Biceps/Triceps exercises: 1 set each 6-10 reps
Ab exercise: anything goes

Day #2: Wednesday

Deadlift: 10 x 3
Rack Pull: 3 x 3-5
Flyes: 3 x 8
Overhead Press: 10 x 3 standing, cleaned from floor
Calf/Biceps/Triceps exercises: 1 set each 6-10 reps
Ab exercise: anything goes, but different than previous session

Day #3: Friday

Dips: 10 x 3
Rows: 10 x 3
Lateral Raises: 3 x 8
Lunge variations: 3 x 6-8
Calf/Biceps/Triceps exercises: 1 set each 6-10 reps
Ab exercise: anything goes, but different than previous session

Supplementation

Metabolic Drive protein powder
Hot-Rox Extreme
Creatine
Surge Recovery

Hopefully I'll stay motivated on this one.