Started Old School 3 Day Workout.

[ZenMachine]

Well after a unexpected lay off from the gym of about 1 1/2 months. I started back with Cornholio's 3 day old school workout. I am running at about 214 lbs right now. Last time bodyfat was checked it was at 11%. I would guess it is higher now. Maybe 15%.

My goals are to put on some muscle as well as drop the extra chub I have put on as of late.

Monday - I have decided to do cardio on Mondays. About 30 minutes on the bike and some ab work. This old school routine is cake.

Tuesday
Stiff Legged Deadlifts - Went pretty light, as it has been awhile since I have been in the gym. Probably too light, as I didn't struggle much through all 20. Need to up the weight for Next week.
Overhead Press - Dumbell. Went pretty well until the last set. Started to black out on the first one. Weird feeling to "wake up" with weight hoisted above your head. Going to have to figure out what is going on there.
Squats - Again went reasonably light. Good set, nothing spectacular.
Seated Calves - Seemed to go too easy. Need to up the weight.

Wednesday - Girlfriend wanted me to stay in bed this morning. I guess cardio is going to be considerably shorter this morning. Damn my legs are sore. I hate Cornholio and his dumbass 3 day old school workout.

Thursday

Barbell Row - Struggling to find the baseline weight to start with, but finished reasonably well.
Bench - Boy did that suck. Lost a lot of strength in the last month and a half
Deadlifts - Good set here. Started to give out around 14. Finished strong.
Standing Calves - OK, I am pretty sure I am going to feel this tomorrow.

Friday - Cardio would be a great idea, except I can't really get out of bed. My calves are on fire. The hatred for Cornholio is really growing. I make it into work with some effort and now am officially trapped on the third floor. My legs hurt so bad. Does anyone know Cornholio's address, cause when I get better, I am seriously going to have to kick him square in the nuts. Going to have to set up a campsite up here, because I clearly won't be able to go down the stairs.

Saturday
Shrugs. Didn't seem to be hitting like they should. Maybe went to heavy.
Barbell Curls - Curls are curls I guess.
Skull Crushers - Dips are my enemy, so I replace with skulls. Again, nothing special.
Squats - I rule. The best squats I have ever done in my life. Ass to my heels, moving up strong. I am the cock of the walk in the gym this day. I walk around with the I can squat the entire world look on my face (as long as your world is less than 200lbs).

My weight stayed the same through out the week. My diet wasn't for shit. Not eating nearly enough. Going to have to work on that this week. Feel better, and think I look better, so on to week 2.

Zen

 

[The Shadow]

Good job man.

Hang in there....

 

[frorider6]

Since I started in Jan, the only times I've gained weight was when I was on this program.

about 10 lbs each time.

Remember one word when doing this workout


INTENSITY

 

[The Shadow]

Since I started in Jan, the only times I've gained weight was when I was on this program.

about 10 lbs each time.

Remember one word when doing this workout


INTENSITY

Fro - makes a very good point.

Intensity is up to you. That's why I love the 20 reps stuff....

 

[ZenMachine]

Well my intensity certainly wasn't what it should have been, but I really had to take it easy. I couldn't have the frankensteinien gait this weekend. But I plan on kicking it up this week.

That and concentrating on the diet, and hopefully should see some changes.

I will keep posting the results.

Zen

 

[frorider6]

Well my intensity certainly wasn't what it should have been, but I really had to take it easy. I couldn't have the frankensteinien gait this weekend. But I plan on kicking it up this week.

That and concentrating on the diet, and hopefully should see some changes.

I will keep posting the results.

Zen

Is this the first time you've worked out in a while? If so, I'd agree with taking it easy so you don't have too intense day after soreness. But if you've been consistently lifting, then jump into this program with FULL INTENSITY. It's the shock to your system that makes it work so well.

 

[gettinlarger]

im startin on corns old school thing tonight. ill post results weekly or whatever. im gettin psyched.

 

[HighIntensity]

corn isnt the reason you gain weight on this program mostly because you are training less, hence less cals burned by the body

granted their are pleanty of core mass exercises incorperated in the workout but I think the first hypothis explains the weight gain.

every checked your BF after doing a month of this program?

 

[The Shadow]

corn isnt the reason you gain weight on this program mostly because you are training less, hence less cals burned by the body

granted their are pleanty of core mass exercises incorperated in the workout but I think the first hypothis explains the weight gain.

every checked your BF after doing a month of this program?

Sure - a little will be fat gain as you want calories extra high.

Since Jan Fro gained a total of 40 pounds of which 10-15 is fat.


The 20 reps will do wonders...on any diet that has a bare number of claories and plebty of protein.


look for fat gain to be no more than 3 or so pounds per 10.

 

[frorider6]

Since Jan Fro gained a total of 40 pounds of which 10-15 is fat.

WHOA THERE KIDDO!!!!! I've only gained about 20 lbs since I started this type of training in Jan (ran 2 times).

And yes, you can gain fat, but like most other programs, you control your goals through a combination of diet and exercise. I wasn't eating to stay lean.

 

[BigRugbyMan]

I am doing the 20 rep squat and dead... Just wondering what the advantage to it is?

 

[gettinlarger]

just started tonight. i did ...

20 rep set of deads - 185 lbs
5 sets of 5, overhead press - 135 (which was lighter than expected; ill have to up it next time)
5 sets of 3, squats - 205 (i was surprised i did these. i went pretty deep too. since ive started doing more squats, my legs have definitely gained strength)
2 sets of 15, calf raises - 2 45 lbs plates. i would have done 20, but my calves were burning like hell after like 10. i dont know what that was about ...

now ... ive read the above posts ... just for the record, i weighed in at 167 tonight. im 5'9 in height. after, say, 4 weeks of this training, what do you think my weight will be at? i wish i knew my BF ... maybe ill get myself a bf caliper tomorrow, if i have the time. i think im going to substitute benching for either squats or deads every other week, since they're done twice each week (i think). think this is an ok idea? or should i just go with what i got?

 

[ZenMachine]

Alright, Starting Week two.

Monday - About 30 minutes of cardio and ab work. I hate ab work, I really hate ab work.

Tuesday -

Stiff legged Deadlifts - 135. Weight was still pretty light. I am going to have to jump it up again.

Overhead Press - 50lb dumbbells. I still get lighted headed as hell when I do these. I can't figure it out. I can get the 50's with limited problems. 55's are still too much. No one to spot me this morning. Going to give them a try again next week.

Deadlifts - 225 - No problem. Jumped to 245 little more like work. I am trying them without straps for the first time ever. Should make Saturday more fun when I kick the reps up to 5.

Seated Calves 45 and 25 on each side. Burned like hell, but got through them.

Weight is actually down about 2 pounds from when I started. But I was a tubby bitch, so that is good. Still working on eating more.

Back using creatine. 5-10 grams trying to space them out throughout the day.

More updates to follow

Zen

 

[Zebo]

Good for you Zen! Keep going....

I did the Old School program for 10 weeks and made INCREDILBE progress. I switched routines and never saw the gains like I did on Corn's program. Now, I am back on it and thickening up once again! Absolutely tangible results. (As in people asking me " WTF are you doing?" "You look great!"!) Tell me you don't want to hear that!

I also did 10g Creatine (2x 5g) a day and two Protein shakes on top of a solid diet.

Stick with it man.....in a few weeks you'll be amazed.

 

[ZenMachine]

OK, not much of an update for Wednesday.

25 minutes of cardio and ab work. Still hate ab work.

But damn am I sore from yesterday. My back is killing me. Spent a good 20 minutes stretching which seemed to help a little.

Reluctantly looking forward to tomorrows workout.

Zen

 

[PackAttack]

Old school questions...

Great routine. Heavy compound lifts, plenty o' rest. I started it on Monday, I'll try to keep results posted. Now I'm 5'9", 180lbs, bf I think around 13%, I'll get caliper-ed.

Couple of questions:

1) Warmups. 1-2 sets of 12-14 for 5x5 motions? What about the calves and deadlifts 1x20 sets? Warmup at all? A few reps with the bar to get the motion down?

2) Cardio Tues/Thurs and Sat/Sun, Moderate-High intensity with some ab work in there 2-3x per week. Too much?

3) SLDL's every Monday? Alternate in every other Monday?

4) Here's my real problem: I travel for my job. I'm typically on the road M-F, home on the weekends, for 2 weeks/month.
The other two weeks I'm home and in the gym. How should I work out on the road? Hotel gyms suck veiny cock. I go to Powerhouse here at home, and sometimes I can find a Powerhouse on the road, but not in small towns. Should I find local gyms, and beg to be let in? Do deads and o/h presses with the Hotel furniture? Just do cardio on the road? Any suggestions?

5) The 1x20 sets. Breathing style? That is, use heavy enough weight so that you can't just pound out 20 solid reps but must pause and breathe on the last 5-7 (still solid) reps?

I love the total body exhaustion you get after these workouts--reminds me of post-wrestling match feeling--complete and utter taxation.


GROWING

 

[ZenMachine]

Thursday.

I can't get over how bad my lower back hurts. Those stiff legged deads on Tuesday kicked my ass.

Bent Rows. I rocked on these this morning.

Bench - What the fuck...... I suck ass. Did someone make the plates heavier and forget to tell me. Had to cut back weight on the 4th and 5th set. My bench sucks so bad lately. I don't even like doing it right now.

Squats 1 set of 20 with 155. Didn't seem like a lot of weight until about 14. My lower back being sore makes keeping the form a little tougher. Got through them. Thought I was going to pass out when I was done. I should be able to jump the weight up a little next time.

Standing calves. Fuck you Cornholio.......I hate calves. First set wasn't so bad. Second set started kicking my ass at about 13. By 20 I wanted to cry.

People at the gym are starting to think that there is something wrong with me. I wander around between sets mumbling and cursing the name of Cornholio......

Zen

 

[The Shadow]

People at the gym are starting to think that there is something wrong with me. I wander around between sets mumbling and cursing the name of Cornholio......

Zen

The name Cornholio is growing into mythic proportions...like Kaiser Soazay in THe Usual Suspects....



For the earlir question:

5x5 means 2x5 as warmups and 3x5 as working sets

 

[ZenMachine]

Week 2 is in the bag. My weight has climbed back up to the 214 that I started at. According to my girlfriend, I starting to look different. So that is good. I noticed that my thighs seem to be bigger.

People at the gym can't figure out what I am doing when I am doing deadlifts. The cardio bunnies stare in amazement. I have had people stop me and ask "what does that work" It is pretty funny.

My diet still isn't what it should be. Finding it difficult to eat as much as I should.

Zen

 

[ZenMachine]

Well finished week 3. My weight it up to 218. I started at 214, went down to 212 the second week, and now up to 218. I have never been this heavy before. Definite growth in the legs, glutes and back. Went to put on jeans that normally fit. Very tight in the thigh and ass. My girlfriend has been commenting on the taper of my back.

My abs are pretty much sore all the time.

I have been really slacking in the cardio department, but I still think my body fat is staying the same or going down. Right now I am looking as good as I have in a long time.

Still suck at bench though.

My plan is to run this for another 3 weeks, hopefully getting up to 225 and then start cutting like crazy.

Zen