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Old 03-25-2007, 04:46 PM   #1
Mike ODonnell
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Post Hollywood Bod for the Summer

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!
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.
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Old 03-25-2007, 06:13 PM   #2
Derek Simonds
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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.
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Old 03-25-2007, 07:34 PM   #3
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Looks good dude! Keep us posted!
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Old 03-25-2007, 08:07 PM   #4
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Looks sweet.

I like the ascending weight volume and descending metcon volume idea.
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Old 03-26-2007, 02:13 AM   #5
Jonas Lind
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There is a lot of chicks on internet forums though. You could just stay here and not concern yourself with that training stuff
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Old 03-26-2007, 04:52 AM   #6
Allen Yeh
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Quote:
Originally Posted by Mike ODonnell View Post


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?
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Old 03-26-2007, 07:04 AM   #7
Mike ODonnell
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Quote:
Originally Posted by Jonas Lind View Post
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.....

Quote:
Originally Posted by Allen Yeh View Post
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....
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Old 03-26-2007, 09:01 AM   #8
Yael Grauer
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Originally Posted by Robb Wolf View Post
Looks good dude! Keep us posted!
You may want to post some photos, too, so we can evaluate your progress.
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Old 03-26-2007, 09:14 AM   #9
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Originally Posted by Yael Grauer View Post
You may want to post some photos, too, so we can evaluate your progress.
Yes, show us the Guinness Gut!
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Old 03-26-2007, 09:27 AM   #10
Aimee Anaya Everett
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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...
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