Corn, I want to up the volume of the Old School Training Method.

[frorider6]

I can really feel the Fina kicking in and think I would benefit from adding 1 more set on each day. I'll go ahead and post my entire routine, cardio and all, so you can se where I'm at now. Keep in mind I'm trying to gain as much lean mass as possible as well as improve athletic performance. I expect Army basic and OCS will strip some weight off me so I want to go in as big as possible.

Here is my current routine with additions in parenthesis

Mon:
Stiff Leg Deadlift--------2 sets of 10
Military DB Press--------5 sets of 5
Squats--------------------4 sets of 8
(Lunges-------------------4 sets of 8)
Seated Calf Raise-------2 sets of 20 followed by 1 set of 6

Tues:
Cardio - Outdoor running 3.4 miles or stairmaster

Wed:
Barbell Row------------5 sets of 5
Bench Press------------5 sets of 5
(Weighted Dips--------4 sets of 5)
Deadlifts----------------3 sets of 3
Leg Press Calf Raise-2 sets of 20

Thur:
Cardio again

Fri:
Weighted Pullups-----5 sets of 5
(Shrugs-----------------4 sets of 8)
Barbell Curls-----------5 sets of 5
Incline DB Press-------5 sets of 5
Squats------------------5 sets of 5

Sat:
Cardio (haven't really been faithful on this day but will be in the future)




Thanks for all your help.

 

[The Shadow]

Just drop the sets of the new stuff back to three. I think the choices and rep range are good.

 

[frorider6]

By the way, I weighed in at 226.75 last night.

 

[The Shadow]

By the way, I weighed in at 226.75 last night.

You started the old school program in Jan at what - 206??

Damn!

 

[Zebo]

cool Fro.......good work!

 

[frorider6]

You started the old school program in Jan at what - 206??

Damn!

I was going to post this on here but somehow it got on another thead. Oh well, here it is.

3 Jan I posted I was 207 at 7.2% bf. In my avatar, I'm about 212 and 7.2% bf. Currently I'm 226ish and about 11% bodyfat. My strength is WAY WAY up. Hopefully I'll top out in 6 weeks at 235 around 8% bf. If I lose a couple pounds post cycle, I'll be okay with that as long as I keep the fat down (which my girlfriend is helping me out with).

 

[b fold the truth]

What is your intensity like? I would agree that if you add those extra sets...you drop the sets at least.

B True

 

[frorider6]

What is your intensity like? I would agree that if you add those extra sets...you drop the sets at least.

B True

B True, my intensity is ON! ALmost all my sets leave me a bit light headed and gasping for air. I drive myself as hard as I can. In fact, I believe intensity is the only way you'll see any real gains off this program. Hell, I guess it's the same for any program though.

Maybe I could squeeze out 1 more reps if I had a constant partner to spot me, but I think I do okay. I get the spots when I can.

 

[rgosit]

what kind of gains are u guys seeing from this type of workout..???

 

[frorider6]

Check out the original Old School Workout thread. A couple guys did it (all were natural) and all made considerable gains. Long thread but a good read and will help you really understand it.

Old-School 3 day per week thread....

I plan on running this another 3 weeks (I'll be 5 weeks into Fina by then), then plan on switching routines to try to shock my body into further growth while blood levels are high. Hopefully I can gain 6-8 more lbs in the next 3 weeks. I've already gained 6-8. I think I can get 20 lbs out of this 8 week cycle. I just have no idea how I'm going to explain it.