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  1. Default Cutting Down - Simple 3x Full Body Workout

    #1 08-04-2009 12:25 AM
    jelworthy
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    Hi Guys,

    Not been on here for a while as have been busy with current workout and fairly happy.

    Anyway reason I am posting is I feel it is time for a change and maybe even to go back to the VERY simple old school workout.

    I have been training for about 3 years now and got really big pretty fast. I got too big and looked out of proportion.

    Ever since then I basically have been doing 3x15 reps which I really enjoy as I get a sweat on :-) I have been doing splits 4 x a week training each body part once. Nothing really is changing. I play footy on a Sunday but I think maybe I am not getting enough cardio to get that ultra ripped look I now want. I have had enough of just being big, I am not fat at all, but more definition would be awesome.

    How would this very simple workout work for keeping same muscle but leaning up?

    Do this Monday/Wednesday/Friday with 45mins cardio Tuesday and Thursday

    All 3x15 (keeping weight same, or should I be upping it regularly?)

    Squats
    Deadlifts
    Bent Over Row/Pull ups
    Chest Press/Girondas
    Shoulder Press
    One Isolation (changes each day)
    One Abs

    I know there is not a lot of isolation there but do I need it? My arms are my most impressive part of my physique and always get comments but I would not lose any muscle off them doing this would I?

    I just feel that all this isolation and splits can sometimes be an excuse instead if giving your whole body a good old beasting!

    Look forward to your comments,

    Cheers guys!

    Jonny
    Last edited by jelworthy; 08-04-2009 at 01:44 PM.
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    #2 08-04-2009 12:33 AM
    Was_once_fat_dave
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    sounds and looks solid, perhaps rotate bench press with girondas like your doing with rows and pullups
    PB's as of 2010: Deads 220kg, Squat 200kg(190 currently) , Bench 115kg,
    2012 Targets: Deads 250kg, Squats 230kg, Bench 130kg.
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    #3 08-04-2009 12:46 AM
    jelworthy
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    Thanks mate, sorry girondas?
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    #4 08-04-2009 07:22 AM
    Was_once_fat_dave
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    Vince Gironda Dips | Iron Guru the king of all dips!!
    PB's as of 2010: Deads 220kg, Squat 200kg(190 currently) , Bench 115kg,
    2012 Targets: Deads 250kg, Squats 230kg, Bench 130kg.
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    #5 08-04-2009 08:29 AM
    Superhuman
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    Quote Quote
    Originally Posted by Was_once_fat_dave View Post
    Vince Gironda Dips | Iron Guru the king of all dips!!
    agreed - but make sure that your shoulders dont feel too much of the strain - if they do i wouldnt reccomend continuing with them


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    #6 08-04-2009 08:57 AM
    CoN
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    my shoulder's couldnt take gironda dips, far too painful..
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    #7 08-04-2009 01:44 PM
    jelworthy
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    Wow they sound immense!

    Thanks guys, will get cracking with it, apart from that the routine looks ok yeah?

    Cheers,

    Jonny
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