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Mike ODonnell
03-25-2007, 04:46 PM
Ok inspired by all the hollywood movie buffness and now that is was 80 something here (people in CA can *#&@ off....people up north can tell me to *&#% off)...time to start thinking about that summer bod...aka a single guy has to look good around the pool and the winter Guinness loading look has to go...hah...So I like to keep things simple...and will do the following program:
- Aim at hypertrophy while eating for fat loss
- training to get into running/biking shape for races this summer
- Focus on compound movments only, most all BB work for max weight

So here's my exercises for mass:
Bench Press (horizontal push)
Hang Clean and Press (Veritcal pull and vertical push) - Why Hang? More emphasis on using traps and shoulders, not strength or power work.
Squat (Lower push)
RDL/DL (Lower pull)
Bent Row (Horizontal Pull)
Pullup (Vertical Pull)

Days: Mon-Hypertrophy split I, Wed-Hypertrophy split II, Fri-Volume Full Body/Metcon type
Other Days/Weekends (depending on weather and schedule): Sprints 100-800meters, Mountain Bike intervals
Workouts: Nothing over 40min, Nothing under 20min

Note this is a 3 week split, could also make a Hypertrophy a Strength cycle by changing reps from 10 to 5. Exercises will remain the same to judge weight and progress when needed.

Hypertrophy workouts:
- Straight Sets
- Rests 30-45sec
- Weights are same for all sets (incremental loading at completing 3 sets of 10)
- Sets are in maxes of 10s (aka....30 reps = 3 sets of 10, 2 sets of 10 and 2 sets of 5 or however many sets it takes to finish)

Workout Hypertrophy I:
- Squat
- Pullup
- Bench

Workout Hypertrophy II:
- RDL/DL
- Clean and Press
- Bent Row

*Misc exercises also on Hypertrophy days for Abs, Lower Back....and yes....Arms...because chicks did the guns. 1 set of one exercise for same reps for big exercises.

Workout Volume Metcon (DBs and KBs, no BB)
- All exercises are done to reps and weights/variations measured to make sure it's not too easy...or too hard. Max time limit is 40min, goal is 20min for completion.
- Each week pick 5-10 random exercises from: 1 arm DB snatch, KB swings, Box jumps, squat and press, pushups, pullups, burpees, knees to elbows, floor wipers, TGUs, renegade rows, tuck jumps, Glut/Ham raise, Dips, HSPUs, or various sprints.

Now the fun:
Week 1:
Hypertrophy I and II - 30 reps each exercise
Volume Metcon - 300 reps total goal (10 exercises of 30 reps)

Week 2:
Hypertrophy 1 and II - 40 reps each
Volume Metcon - 200 reps (8 exercises of 25 reps)

Week 3:
Hypertrophy I and II - 50 reps
Volume Metcon - 100 reps (5 exercises of 20 reps)

Weight are increased when 3 sets of 10 are completed for an exercise (small increments). Metcon weights.exercises are changed to make workout harder as the weeks increase.

Nutrition: a lot of protein and fat, carbs pwo window 1-3hours.

Note sure if with all the other extra running and biking the Volume Metcon work will be too much....time will tell.

Thought and comments are always welcome...but doesn't mean I will listen! :D
A little hard to read this all...I know what it going on but I probably am confusing the hell out of everyone....but I may put it up on a website if others are interested in following along...who knows..this experiment could be a brutal failure...or a stroke of genious...either way I am having some fun with it and that will keep me motivated.

Derek Simonds
03-25-2007, 06:13 PM
I uh, cough, cough, sigh did a set of tri's and bi's on Friday at the hotel gym. I was bored and they didn't really have any weights to speak of. I also was going to be sitting by the pool in Marco Island all weekend with the spring breakers running around and felt that added hypertrophy couldn't hurt.

Mike please keep a log or keep us posted on the results. I love to read about the tweaks and results as they take place.

Robb Wolf
03-25-2007, 07:34 PM
Looks good dude! Keep us posted!

Steve Shafley
03-25-2007, 08:07 PM
Looks sweet.

I like the ascending weight volume and descending metcon volume idea.

Jonas Lind
03-26-2007, 02:13 AM
There is a lot of chicks on internet forums though. You could just stay here and not concern yourself with that training stuff ;)

Allen Yeh
03-26-2007, 04:52 AM
Hypertrophy workouts:
- Straight Sets
- Rests 30-45sec
- Weights are same for all sets (incremental loading at completing 3 sets of 10)
- Sets are in maxes of 10s (aka....30 reps = 3 sets of 10, 2 sets of 10 and 2 sets of 5 or however many sets it takes to finish)


So a set would be done when you reach momentary failure? Rest the 30-45 and then try it again right?

Mike ODonnell
03-26-2007, 07:04 AM
There is a lot of chicks on internet forums though. You could just stay here and not concern yourself with that training stuff ;)

I've met those Chicks....and I'm heading to the pool!!! Ah chat rooms....why I drink beer to kill those memory brain cells.....

So a set would be done when you reach momentary failure? Rest the 30-45 and then try it again right?

Pretty much instead of me saying 3 sets of 10....I say 30 reps....stopping at 10 max to rest....when I get to a point of doing 3sets of 10...then I up the weight....other than that....it will get hard towards the end, stopping 1-2 reps short of complete failure....and doing whatever it takes to get to the end number....

After some thought the metcon days may be a hybrid combined into the end of a lifting day...dunno yet as I plan on doing running and biking too.....may cut off more than I can chew....we shall see....

Yael Grauer
03-26-2007, 09:01 AM
Looks good dude! Keep us posted!

You may want to post some photos, too, so we can evaluate your progress.

Scott Kustes
03-26-2007, 09:14 AM
You may want to post some photos, too, so we can evaluate your progress.
Yes, show us the Guinness Gut! :D

Aimee Anaya Everett
03-26-2007, 09:27 AM
There is a lot of chicks on internet forums though. You could just stay here and not concern yourself with that training stuff ;)

ya, but i would be afraid some "internet" girls would look like this...

Mike ODonnell
03-26-2007, 10:59 AM
ya, but i would be afraid some "internet" girls would look like this...

I think I met that one....screen name "CheerleaderwithDD".....little did I know..
http://imageigloo.com/images/722Dodgeball_cheerleading_fall-cropped.jpg

Greg Everett
03-26-2007, 10:59 AM
aimee, do me a favor and stop posting photos of me. it's embarrassing.

Ron Nelson
03-26-2007, 11:17 AM
MOD,
Who are you trying to kid here? You keep ripping me off at every turn.
Now, I have to write a new e-book since "Hollywood Body" is taken.

My new one, "The Jim Belushi Diet and Exercise Program for Total Body Fitness and Elite Performance: Deep Fried."

Mike ODonnell
03-26-2007, 01:05 PM
My next book...BBG...Body By Guinness.....wait....that may not sell very well...maybe in Ireland....

Anyways...I am also going to implement IF rules of engagement and stem away from the mainline eat every 3 hours of protein....the question I had for the IF experts...is if it is say supposed to happen every day or just on the off days of non weight training? What is the magic number too....15 hr fast?....say 10am-6pm eating? Would a single serving of Whey and water in the AM blunt any responses from the IF....or would it be neutral? (so paranoid of losing any muscle I spent getting over the winter since I am already lean by nature...)

Frank Needham
03-27-2007, 06:01 AM
Notice that the other Cheerleading participants are smart, they stand far enough away to not sustain injury when she topples. The kid underneath? Well, he's done for.

Pierre Auge
03-27-2007, 06:53 PM
Hey Aimee, MOD,
when did you guys visit my home town? Those pics look like 20% of the population hence why I don't live there!

Motion MacIvor
04-01-2007, 10:30 AM
Mike,
You might want to think about adding some easy cycling as a recovery workout. I've found that comuting on my bike with focus on "sweat management" is a great way to flush the system and increase your overall pedaling effeiciency without adding much further training stress (You also get the added benefit of moral superiority). Form personal experience I have found that if you keep your efforts to about 60% MHR you wont have to worry too much about loosing muscle mass.

Mike ODonnell
04-01-2007, 12:11 PM
60% MHR you wont have to worry too much about loosing muscle mass.

I don't know how to go that slow...lol. I'm more the anaerobic thrill seeker....can't do "cardio"....I keep it to a max of 30-40min, that way it's all glycogen and not muscular breakdown....that and no way am I biking down the street in Atlanta....I wont get 10 feet without being smashed by 3 cars with no insurance.....

Motion MacIvor
04-01-2007, 03:01 PM
I used to have the same problem with going slow. My coach told me I needed to work on my "emotional control". I think she had a good point.
I dont know what atlanta looks like but hill repeats are the way to go if you want to build some good cycling specific speed and strength. Find the steepest hill you can and giv'er. Repeat three to five times depending on the length of the hill.
Funny, a life time of cycling and thats the best advice I've got.

Chris Bardwell
02-24-2008, 11:55 PM
Its that time of the year again, in retrospect any changes you would make to the original template?

Looking to start this today, will hopefully add some mass to my lanky frame in time for summer.

Awesome original thread MOD, and anyone who achieved the hollywood bod summer 07 please feel free to contribute and share methods.

Chris

Mike ODonnell
02-25-2008, 07:03 AM
Eat a ton of protein...you will need it! I noticed my best gains in muscle and leaning out when I was doing less volume (not this program), Mon-Fri IF and eating a crap load of protein. Of course if you really want to pack on glycogen loads on the weekends with minimal pwo carb meals that should also add to muscle "size".

An interesting variation I played with was strength workouts Mon-Wed (split upper/lower compounds) w/ small pwo carb/protein and Fri full body complete depletion (glycogen) with high volume....and then a night of margheritas and steak, plus higher carb meals weekend lower protein (Basically a spin off Body Opus stuff). It worked pretty well....minus the hangovers and the $200 I spent at the strip club after the margheritas.

Sebastian Milla
09-17-2008, 05:38 PM
hey, so did this actually work for you? and could you be a bit more specific on what you ate, how you ate? it's a bit vague

Mike ODonnell
09-17-2008, 07:59 PM
hey, so did this actually work for you? and could you be a bit more specific on what you ate, how you ate? it's a bit vague

How long ago was this thread? Shesh. Yes I could be specific....but I guess that's all you get for free. :)

Sebastian Milla
09-18-2008, 07:52 AM
How long ago was this thread? Shesh. Yes I could be specific....but I guess that's all you get for free. :)

oh how cruel. okay, well then at least tell me how good the gains were. please?

Mike ODonnell
09-18-2008, 12:16 PM
oh how cruel. okay, well then at least tell me how good the gains were. please?

I can't remember anything specific and probably eventually dropped all the metcons as I was burning out....but I think once I did that and got my pwo eating down to gluttony of carbs while protein/fat the other days...the gains were steady (I think it was like 10lbs in a month). I've since dropped my workout load since and leaned out more now. But if I was to go back, I'd just hit the weights 2x week with a mix of 5x5 to start and finish 3x10s with tons of pwo carbs (no sugars just food). Otherdays do lower intensity cardio/activity and IF with more protein/low carb and higher fats.

Sebastian Milla
09-18-2008, 02:35 PM
I can't remember anything specific and probably eventually dropped all the metcons as I was burning out....but I think once I did that and got my pwo eating down to gluttony of carbs while protein/fat the other days...the gains were steady (I think it was like 10lbs in a month). I've since dropped my workout load since and leaned out more now. But if I was to go back, I'd just hit the weights 2x week with a mix of 5x5 to start and finish 3x10s with tons of pwo carbs (no sugars just food). Otherdays do lower intensity cardio/activity and IF with more protein/low carb and higher fats.

thank you SIR.