Tag Archives: Full Body Workouts

Monday – Full Body Workout

  • Bench Press
    • 135 lbs x 7 reps (touch-n-go)
    • 155 lbs x 7 reps (touch-n-go)
    • 185 lbs x 7 reps (touch-n-go)
    • 205 lbs x 7 reps (touch-n-go)
    • 235 lbs x 4 reps (touch-n-go)
    • 210 lbs x 5 reps (paused)
  • Power Snatch (w/o straps)
    • 75 lbs x 3 reps
    • 125 lbs, 5 sets x 3 reps
  • Clean Deadlift (w/o straps)
    • 205 lbs x 1 rep
    • 225 lbs x 1 rep
    • 245 lbs x 1 rep
    • 275 lbs x 1 rep
    • 295 lbs x 1 rep
    • 315 lbs x Failed*
  • Conventional Deadlift (w/o straps)
    • 315 lbs x 1 rep
    • 325 lbs x 1 rep
    • 335 lbs x 1 rep
    • 345 lbs x 1 rep

Comments:

* My grip broke. I haven’t done a clean deadlift in awhile and will have to bring my grip strength back up to par with my deadlift strength.

Wednesday – Full Body Workout

  • Paused Squat
    • 135 lbs x 3 reps
    • 165 lbs, 7 sets x 3 reps
  • Bench Press (touch-n-go)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 7 reps
    • 230 lbs x 7 reps
    • 230 lbs x 4 reps
  • Clean & Strict Press
    • 135 lbs, 5 sets x 3 reps*

Comments:

* I felt my left shoulder pop on the 4th set and usually stop at this point. However, since I like doing either 3, 5, or 7 sets I took a chance and did a fifth set and didn’t have any problems. I could have potentially continued and did all 7 sets but I think the extra top set of bench presses using 230 lbs tired my shoulders and triceps out.

Wednesday – Full Body Workout

Legs

Chest & Back

  • Superset: Chin-up & Dips*
    • BW = 193 lbs, 5 sets x 7 reps

Arms

  • Superset: Bent-arm Pullover & Barbell Curl
    • 75 lbs, 5 sets x  7 reps
  • Incline Dumbbell Curl**
    • 35 lbs x 12 reps
    • 40 lbs x 7 reps
    • 50 lbs x 3 reps
  • Barbell Overhead Triceps Extension
    • 75 lbs, 3 sets x 7 reps

Comments:

* When performing these two exercises as a superset my muscles quickly become fatigued and I have to do partial reps on the last few sets in order to finish. When performing these exercises individually I can easily add additional weight in excess of 25 lbs for the same amount of reps.

** The lactic acid burn I feel in the incline dumbbell curl when doing higher reps is phenomenal. Even after completing a set it takes several seconds for the pain in my biceps to subside.