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The Grgout Log, Thanks to 6283

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The Grgout Log, Thanks to 6283 « : December 11, 2010, 12:39:21 PM »
Hi, I quit football about 7 weeks ago, and I am eager to get back to lifting, which I have been doing only lightly. The workouts we did in off-season football were the main olympic lifts, as well as kettlebells, tires, sprint and weighted sprint, and circuits on Fridays.

So, I asked for someone to make me a workout split, and 6283 has been nice enough to give me one. I thought this would be an interesting experiment to see how someone's "skills" would work on others.

Height: 5'7"
Weight: 140lbs.

note: Maxes are decreased from original football maxes, and approximated:
Bench: 165lbs.
Squat: At least 225lbs.
Powerclean: I have good form, so I can probably still get 185lbs.
40 yard dash time: Old time was 4.7seconds

My goals are to increase overall muscle, build some definition, as well as tone my core, front and back, some more. I am somewhat interested in becoming a fighter, or at least learning. Learning more about fitness, diet and supplements is a big goal for me as well. So CONSTRUCTIVE criticism is appreciated.

6283 gave me a 4 week "back to it" workout. Here it is:

First two weeks,
Start with 10 minutes of cardio to warm up, loosen muscles.
Flat Bench DB Press 3 x 15
Seated Overhead DB Press 3 x 15
Tricep Dip Machine 3 x 15
Seated Cable Row 3 x 15
Standing EZ Bar Curl 3 x 15
Leg Press 3 x 15
Lying Leg Curl 3 x 15
Standing Calf Raises 3 x 15
Crunch 3 x Failure

Second two weeks,
Incline DB Press
Smith Machine Military Press
Seated Overhead DB Extension
Lat Pulldown
Preacher Curl
Leg press
Seated Leg Curl
Calf Raises
Reverse Crunch 3 x failure

I was only supposed to take glutamine, whey and casein during this time, but I didn't really take any.
The lean bulk that 6283 gave me is a 5 day split.

Day 1- Chest
Seated Calf Raises 3 x 15
Pushups 2 sets
Plyo Pushups 2 sets
Incline DB Press 4 x 12,10,8,6
Flat Barbell press or Flat DB Press 4 x 10,10,8,8
Dips (Slight lean forward) 3 x 8
Pec Dec Flye 3 x 10
The Pec Dec Flye will help add shape to the chest as we add size to it. Still, we keep the reps moderate with a fairly heavy weight because we still want to put on muscle.

Day 2- Back
Pullups 2 sets
Wide Grip Pullups 2 sets
These pullup sets are just like the pushup sets (warmups)
Deadlift 4 x 10,8,6,5
TBar Row or Barbell Row 3 x 8
Wide Grip Lat Pulldown 3 x 10
Wide Grip Seated Cable Row 3 x 10

Day 3- Rest

Day 4- Legs
Squats 4 x 10,10,8,8
Romanian Deadlifts 3 x 8
Leg Press 3 x 12,15,17
Lying Leg Curls 2 x 10
Seated Leg Curls 2 x 10
Standing Calf Raises 3 x 12

Day 5- Shoulders
Arnold Press 3 x 10
Smith Machine Overhead Press or DB Overhead Press 4 x 8
DB Side Lateral Raises 3 x 10
Reverse DB Flyes 3 x 10
DB Shrugs 3 x 8

Day 6- Arms
Standing Alternating DB Curls 3 x 10 each arm
One arm overhead DB Extension 3 x 10 each arm
Incline DB Curls 3 x 8 each arm
EZ Bar Skullcrushers 3 x 8
Preacher Curls 3 x 10 each arm
Close Grip Bench Press 3 x 8

Day 7- Rest

note: Ab Session 3 x per week, fit into any workout.

Ab Session 1-
Machine Crunch 3 x 10
Back Extension 3 x 10
Hanging Knee Ups 3 x 10

Ab Session 2-
Hanging Leg Raises- 3 x 12
Back Extension- 3 x 12
Regular crunch 4 x 25-30 reps (fail anywhere in that range)

Ab Session 3-
Do this session as a circuit. Perform these 3 exercises with no rest in between them, move from one exercise straight to the next one. Repeat for a total of 3 circuits.
Decline Bench Crunch- 15 reps
Plank 30-45 seconds
Side Plank 30-45 seconds each side

Three days a week, probably a couple of miles per day?
I own,

GNC Mass XXX(990 calories, 66g protein,etc)
NOW Pro-GH (amino acid blend)
ON 100% Whey
ON 100% Casein
Sci-Fit Kre-Alkalynn
Sci-Fit Gluta-Lynn
Optimum Nutrition Opti-Men
Fish Oil
Flaxseed Oil
Purple Wraath

I am not interested in PWO's with stimulants.

Supp. Schedule:
Training Days-
2 Gluta Lynns and 2 Kre Alks right when you wakeup 15 minutes before breakfast
Take 100% Whey for breakfast or before breakfast if you want to add some extra protein

1- 2 hours pre workout 100% whey. (Also, dont forget to eat a small meal about an hour or so pre workout)
Purple Wraath during your workout
post workout- 100% whey+ 2 gluta lynns + 2 Kre Alks
Bedtime-100% Casein

Off Days-
2 Gluta Lynns and 2 Kre Alks right when you wakeup 15 minutes before breakfast
Take 100% Whey for breakfast or before breakfast if you want to add some extra protein
At some point during the day, mix your whey and casein, about a half serving of each and drink it. Dont skip meals because of this shake, its just meant to keep your body building muscle.
Bedtime-100% Casein+2 Gluta Lynns+2 Kre Alks

Diet is going to be hard. I'm in high school, and I eat lunch at school, and there is no telling the nutritional value of the stuff they give us. Breakfast will mainly be an amazing granola cereal which I recently got the recipe for. If anyone has any ideas on some quick, cheap calories I can throw in, I would much appreciate it!

Note from 6283:
Consume at least 145 grams of protein per day. Go as high as 155 grams per day.
Try to eat fruits+vegetables.
Consume complex carbs (brown rice, etc.)
No sugary drinks or candy. No fast food.

This workout plan was given to me by: 6283

Before pictures:

« Last Edit: December 11, 2010, 08:45:08 PM by grg »
Lift your pains away.

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