mda1125 30 Day Get Fit Program
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mda1125 30 Day Get Fit Program - 5/24/2004 7:44:46 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Time to test drive yet another program but this one.. rather then a review like Critical Bench or Burn the Fat, will be done in my journal. It's just a 4 week program. It's a primer for starting the TP program which will be an absolute killer!
Measurements as of May 24, 2004 (unflexed, evening):
Body Part
Quads: 24(L) 23.75(R)
Calves: 15(L) 15(R)
Forearms: 12(L) 12(R)
Arms: 15(L) 15(R)
Shoulders: 47
Chest: 41
Waist: 34
Weight: 182
Chest & Back Workout 1:
Chest:
Incline Barbell Press:
155x8; 165x8; 185;7
Supersets:
Flat Dumbbell Flyes:
30x8;40x8
Flat Dumbbell Press:
70x7;65x6
Supersets:
Cable Flyes
70x8;70x8;70x8
Wide Grip Dips:
8;8;8
Back:
Wide Grip Pullups
8;6;4;4
Supersets:
Close Grip Pulldown:
150x8;150x8
Seated Cable Row:
160x8;160x8
Supersets:
Dumbbell Pullover:
70x8;70x8
Reverse Grip bent over row:
135x6;135x8
Notes:
Since I returned from a 10 day break and eating like crap, I took it pretty easy. I could have done 3 sets during the superset phase but opted for only 2 sets. I needed a stopwatch to make sure I was only resting 60 sets between supersets. I might have rested more or less.. not sure. It was pretty intense! The compound movement was a full 120 second rest. Went for 4-8 reps.
The supersets were for the pump.
Source:
Pages 71-74 of All Star Trainer's Secrets to Maximum Muscle Gain and Maximum Fat Loss in 30 Days
< Message edited by mda1125 -- 5/25/2004 10:55:54 AM >
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RE: mda1125 30 Day Get Fit Program - 5/25/2004 10:55:07 AM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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I had to get clarrification from Tom about a particular area of the program.
Turns out, I did both sets of Supersets when I only needed to do one. So no wonder that I felt like barfing from all the lactic acid doing both those sets. And I'm sore today.
Now that got it down, it should be very fun. And a shorter workout too. Although my total time for the above was 60 minutes.
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RE: mda1125 30 Day Get Fit Program - 6/8/2004 8:29:54 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Shoulders, Biceps, Triceps 1:
Barbell Press:
95x8;110;7;110x5;95x8
Supersets:
Dumbbell Rear Delts:
25x8;25x8
Dumbbell Side Laterals:
20x8;25x6
Barbell Curls:
95x8;115x5;115x4;95x6
Supersets:
Dumbbell Preacher Curls:
30x8;35x6;30x8
Standing Dumbbell Curls:
45x8;35x8;35x6
Cybex Dips (weight per side):
90x8;135x8;145x5
Supersets:
French Press:
85x8;105x8;105x5
Close-grip bench press:
135x8;185x6;135x7
Notes:
I'm behind in adding the workouts, but I have been keeping track. Trying to increase the weights each workout. There's a variety of methods for intensity. Some are just acclimation sets. Some are near the point of failure. And some are to failure and beyond. It's pretty intense at times. Especially the supersets.
Source:
Pages 71-74 of All Star Trainer's Secrets to Maximum Muscle Gain and Maximum Fat Loss in 30 Days
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RE: mda1125 30 Day Get Fit Program - 6/8/2004 8:38:51 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Chest and Back 2:
Incline Bench Press:
185x6;205x6;215x7;225x4
Supersets:
Dumbbell Flyes:
35x8;40x8;45x6
Flat Dumbbell Press:
65x7;65x5;65x7
Pull-ups:
8;5;4;4
Supersets:
Dumbbell Pullovers:
70x6;70x8;70x8
Close-grip barbell rows:
135x8;155x8;165x7
Notes:
Now before I get rips on the pull-ups, let me say I can do 19-23 the cheating way.. or I can do between 8-10 the hard way. Let me explain. The real way as I found out, is keeping the legs nice and straight pointed down. 4 seconds on the negative and raising at a controlled pace.
What I used to do was bend the knees forward and I know for a fact I was not motionless. I now know that some of my reps can from leverage and swinging.
Once I started just going slow, keeping my legs straight down, no bending the knees (maybe behind but never in front) it got HARD.
According to this plan, I need to go 4 seconds on the lowering motion. Which is really quite difficult.
I think these pullups are the hardest I've done in a long time.
Source:
Pages 71-74 of All Star Trainer's Secrets to Maximum Muscle Gain and Maximum Fat Loss in 30 Days
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RE: mda1125 30 Day Get Fit Program - 6/9/2004 8:28:02 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Quads, Hams, Calves 2:
Barbell Squats:
309x15;309x13
Supersets:
Leg Extensions:
160x8;170x8;170x6
Leg Press:
450x9;540x12;540x10
Stiff Leg Deadlifts:
135x15;225x8;245x6
Leg Curls:
130x12;120x10;110x12
Notes:
On the squats. I did alright. But I feel I could have gone down further. When you start doing what you can do for 10 reps and go for 20.. it's get really intense. By lowering the weight, I get to 10 nice and low and then it's a real struggle to go on. But I'm keeping it low. I felt at 309 that I could have gone down further but if I did, I never would have passed maybe 11 reps or so.
Given that, I think I'll lower the weight in order to lower my range of motion.
Source:
Pages 71-74 of All Star Trainer's Secrets to Maximum Muscle Gain and Maximum Fat Loss in 30 Days
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(in reply to axgar)
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RE: mda1125 30 Day Get Fit Program - 6/19/2004 11:55:10 AM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Shoulders, Biceps, Triceps 2:
Smith Shoulder Press:
185x4;155x8;175x5;175x8
Supersets:
Dumbbell Rear Delts:
25x8;25x7;20x8
Dumbbell Side Laterals:
20x8;25x7;20x8
Barbell Upright Rows:
80x8;80x8;90x6
Barbell Curls:
95x8;115x6;115x5;95x8
Supersets:
Dumbbell Preacher Curls:
35x8;40x640x5
Standing Dumbbell Curls:
45x4;35x8;45x5
Cybex Dips (weight per side):
90x8;135x8;160x5;170x4
Supersets:
French Press:
85x8;85x10;85x10
Close-grip bench press:
135x8;185x6;135x8
Notes:
None
Source:
Pages 71-74 of All Star Trainer's Secrets to Maximum Muscle Gain and Maximum Fat Loss in 30 Days
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(in reply to Marc David)
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RE: mda1125 30 Day Get Fit Program - 6/19/2004 11:59:07 AM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Chest and Back 3:
Incline Bench Press:
185x7;205x5;235x5
Supersets:
Dumbbell Flyes:
45x8;50x6;45x8
Flat Dumbbell Press:
70x6;70x4;65x5-->50x3
Pull-ups:
9;6;4;4
Supersets:
Dumbbell Pullovers:
70x8;80x8
Close-grip barbell rows:
155x8;155x8;175x8
Notes:
Still working on these pull-ups. I think if I could do 20 at this speed and nice and controlled that wold be freaking amazing. But without swinging, keeping the legs straight down and coming down at a 4 second drop, it's pretty hard right now. The old days of utilizing leverage and body motion are done. Hence, bye bye reps.
Source:
Pages 71-74 of All Star Trainer's Secrets to Maximum Muscle Gain and Maximum Fat Loss in 30 Days
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RE: mda1125 30 Day Get Fit Program - 6/19/2004 12:03:54 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Quads, Hams, Calves 3:
Barbell Squats:
225x20;315x15;275x13
Supersets:
Leg Extensions:
170x9;180x6;170x7
Leg Press:
400x12;580x8;490x12
Stiff Leg Deadlifts:
135x20;225x8;275x6
Leg Curls:
120x8;110x12
Notes:
Same sort of feeling as leg workout #2. I could go lower on squats. But in order to do that, I will back down from 315 lbs so I can get a better ROM.
Source:
Pages 71-74 of All Star Trainer's Secrets to Maximum Muscle Gain and Maximum Fat Loss in 30 Days
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I wondering if you will pursue primarily the pump then or try to finish the workout on time with some strength?? For me, grip strength was an issue. Pumped forearms are terrible with heavy barbells!
