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AP's 12 Week Abbreviated Program

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2003/11/02 22:47:43 (permalink)

AP's 12 Week Abbreviated Program

My gym membership ran out last month, and I have decided not to renew it, in favour of setting up in my garage at home. I have bought a power rack, a bench, and weights and a bar.

With my new setup, I have decided to try an abbreviated routine from Stuart McRobert's Beyond Brawn for the next 12 weeks, which comprises of 2 workouts per week, on Monday and Thursday. Here is the exercises I will use:

Workout 1
Squat
Barbell Bench Press
Incline Bench Shrug
Side Bend
Barbell Curl
Grip Work

Workout 2
Stiff Legged Deadlift
Barbell Shoulder Press
Dumbell Row
Crunch
Calf Raise
Grip Work

For each exercise, I will perform warmup sets and then 2 work sets to failure. I will be looking to add 2.5kgs to each exercise per week, though I will not compromise form to do this.

As well as this, I will do 2 20-30 min cardio sessions per week. I have a punch bag for this, and will use interval training.

The only supplements I will use are reflex whey protein and glutamine (10g a day).

My diet will be as follows, with each meal 2-3 hours apart:

1)50g oatmeal, 5 egg whites, cup of skimmed milk.

2)Can of tuna, wholemeal roll, salad

3)Homemade MRP (400ml sk.milk, 30g oats, 1/2 banana, 2 scoops whey)

4)2 Chicken breast, baked potato w/low fat cheese, vegetables

5)Whey protein, 50g dextrose (post workout)(Banana on non wkout days)

6)Can of tuna, 75 g pasta

7)Whey protein

This will provide around 2500 cals, 260g protein and 285g of carbs.

My goals for this program are to add as much muscle as possible without adding too much fat.

I am currently:

Weight-172lbs
BF-20%

I would very much appreciate all help and suggestions.

Thanks












#1

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    Yib
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    RE: AP's 12 Week Abbreviated Program 2003/11/03 01:46:35 (permalink)
    i think ur carbs r too high IMO, ur not exactly bulking as u said u want to go down 5% in bodyfat approx. but then u say u want to add as much muscle as possible....well this is going to start a debate, lol...itll be hard to do these things at the same time, u want to burn fat but gain muscle...to burn fat u need a calorie deficit and to gain as muscle u need a surplus...so basically ur wanting "as much muscle as possible" really wont be that great....let alone ull probly lose some
    #2
    JF
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    RE: AP's 12 Week Abbreviated Program 2003/11/03 02:33:10 (permalink)
    I don't really like your routine for a few reasons:
    1)Too much isolation
    2)Too many unecessary exercises (deadlifts provide enough stimulation for the traps)
    3)No real deadlifting (conventional or sum, doesn't matter)
    4)If you are in BB, you are better off dipping than benching for pec/tri's stimulation
    5)No grip work (to develop the forearms)
    6)No Closed chain exercises

    So, with this in mind, I would go more along the lines of:

    Day 1
    Squats
    Dips
    Overhead BB Press
    Situps

    Day 2
    Deadlifts
    Chin Ups
    DB Row
    Curls
    Grip Work
    #3
    ap
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    RE: AP's 12 Week Abbreviated Program 2003/11/03 10:52:22 (permalink)
    Thanks for the suggestions. JF, barbell holds and lever bar work are my grip work, I should've just called it grip work instead of trying to be clever.

    Youngitalian, my diet is the thing I am most unsure on. My biggest goal is to add muscle of course, but I can't afford to add any fat as I have too much already, if you see what I mean. My maintenance amount of calories is about 2400, so what would you suggest to add muscle but not fat? (I know this is said to be near impossible, but I am just wary of adding too much fat). Do you think it would be better to just bulk and then cut later, and not worry about fat?

    Thanks, AP
    #4
    DerMalePhonkMann
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    RE: AP's 12 Week Abbreviated Program 2003/11/03 11:00:35 (permalink)
    Diet looks good mate. Do some HIIT 2-3 times per week if you want to keep your fat down. If your still putting on too much fat, reduce the carbs a little. But I'd give it a few weeks first.

    I agree with JF. I think the shrugs and pullovers are a waste of time.
    #5
    ap
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    RE: AP's 12 Week Abbreviated Program 2003/11/03 11:09:27 (permalink)
    I think I'll ditch shrugs then and maybe do chins instead.


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    ap
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    RE: AP's 12 Week Abbreviated Program 2003/11/09 20:13:48 (permalink)
    Finally my equipment has arrived and is set up, so I can start tomorrow. I have made a few changes to my workout and diet (see above). I have dropped pullovers, but kept the shrugs, and have changed some exercises over to different days. I will post my first workout etc. tomorrow.






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    ap
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    RE: AP's 12 Week Abbreviated Program 2003/11/10 09:26:17 (permalink)
    Day 1

    Start of today:

    Weight:172lbs
    Fat Pinch:22mm

    9.15am: 5 egg whites, 50g oatmeal, 250ml skimmed milk

    11.45am: Homemade MRP

    2.15pm: Can of tuna, wholemeal roll w/lettuce

    4.00pm: Workout

    Squat- 50kgx10, 50kgx7
    Barbell Bench Press- 50kgx8, 50kgx7
    Incline Bench Shrug- 18kgx12, 18kgx9
    Barbell Curl- 37.5kgx5, 35kgx6
    Side Bend- 18kgx12, 18kgx12
    Barbell Hold- 60kgx30secs, 60kgx27secs

    A quality workout with the new setup. Went to heavy for barbell curls to start with so will drop the weight down next week to get between 6-10 reps.

    5.00pm: Whey in water, 40g dextrose, 5g glutamine

    6.30pm: 2 chicken breasts, 75g pasta

    8.30pm: Can of tuna, wholemeal roll

    10.30pm: Whey in skimmed milk, 5g glutamine









    #8
    T-Bone123
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    RE: AP's 12 Week Abbreviated Program 2003/11/10 15:53:51 (permalink)
    Whats the rep range on the exercises ap?
    #9
    ap
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    RE: AP's 12 Week Abbreviated Program 2003/11/10 17:09:08 (permalink)
    Between 6-10 reps T-Bone, although for the 1st week or so this will be hard as I'll be trying to work what weights to use with the new equipment.


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    ap
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    RE: AP's 12 Week Abbreviated Program 2003/11/11 09:39:27 (permalink)
    Day 2

    Woke up very sore from yesterday's workout, probably because it was my first for a month.

    9.30am: 4 egg whites, 50g oatmeal, 250ml skimmed milk

    11.45am: Homemade MRP

    2.30pm: Can of tuna, wholemeal roll, lettuce

    5.30pm: 2 chicken breasts, 75g pasta w/tomato sauce

    8.00pm: Whey in milk, banana

    10.15pm: Can of tuna, wholemeal roll

    11.30pm: Whey in milk



    #11
    ap
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    RE: AP's 12 Week Abbreviated Program 2003/11/12 08:15:17 (permalink)
    Day 3

    8.15am: 4 egg whites, 50g oatmeal, 250ml skimmed milk

    10.30am: Can of tuna, wholemeal roll, lettuce

    1.00pm: Chicken breast, boiled potatoes, vegetables

    3.45pm: Whey in milk, low fat yoghurt, bottle of lucozade

    6.00pm: Homemade MRP


    Im feeling very tempted by something sweet i.e. chocolate! May have to make a batch of Bigfellas protein bars to satisfy sweet tooth.

    8.00pm: Homemade MRP bar

    Ok I gave in, but took the sensible option. Made a batch of 10 with 300g peanut butter, 8 tbsp honey, 100g oats, 12 scoops of whey and a tiny bit of milk to help it mix.

    11.00pm: Whey in milk





    #12
    ap
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    RE: AP's 12 Week Abbreviated Program 2003/11/13 08:06:44 (permalink)
    Day 4

    8.00am: Tuna, 50g oatmeal, 250ml skimmed milk

    11.30am: Tuna, wholemeal roll, lettuce

    1.30pm: CHEAT MEAL: 3 SLICES OF PIZZA TOPPED WITH CHICKEN AND ONION

    5.00pm: Homemade MRP

    7.30pm: Whey in milk, banana

    9.30pm: 2 chicken breasts, 75g pasta, salad

    11.30pm: Whey in milk




    #13
    ap
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    RE: AP's 12 Week Abbreviated Program 2003/11/15 00:38:21 (permalink)
    Day 5

    7.30am: 5 egg whites, 50g oatmeal, 250ml skimmed milk

    8.00am: Workout

    Stiff legged deadlift- 60kgx8, 60kgx8
    Barbell shoulder press- 40kgx7, 40kgx9
    Dumbell row- 14kgx12, 14kgx9
    Crunch- 2 sets x 20 reps
    Lever bar- 3.25kgx12, 3.25kgx8

    Did not have time for calf raises so will do them tomorrow. An all-round good workout again, I definitely think home training is for me. I can concentrate better with less distractions I suppose. A great 2nd set of shoulder presses, I got a burst of strength from nowhere for the last 2 reps.

    9.00am: Whey in water, 35g dextrose, 5g glutamine

    I travelled up to Bath today to visit family. An hour into the journey I realised I'd left my cool-bag full of prepared food at home. So I had to stop at Somerfield on the way to buy some tuna, wholemeal bread and milk.

    12.00pm: CHEAT MEAL: CHINESE CHICKEN CURRY

    Ate out with family so could not really be helped.

    3.00pm: Meso-tech MRP bar

    6.00pm: Tuna, 2 slices wholemeal bread

    9.00pm: Homemade MRP, bottle of lucozade

    00.00pm: Whey in milk

    Not a great days eating, but I think I did well considering circumstances, managed to get 6 meals in, although I did succumb to the temptation of chocolate. [V] Its not going to happen again.








    #14
    ap
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    RE: AP's 12 Week Abbreviated Program 2003/11/15 14:04:11 (permalink)
    Day 6

    11.00am: 5 egg whites, 50g oatmeal, 250ml skimmed milk

    1.00pm: Homemade MRP

    3.00pm: Homemade protein bar

    5.30pm: Chicken breast in sauce, rice

    8.00pm: Tuna, wholemeal roll

    00.00pm: Tuna.wholemeal roll, 250ml skimmed milk

    Not the greatest day, but not bad all the same. I went out in the evening so didn't eat for 4 hours, but managed to get a meal in before bed.





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    ap
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    RE: AP's 12 Week Abbreviated Program 2003/11/16 11:42:46 (permalink)
    Day 7

    11.00am: 5 egg whites, 50g oatmeal, 250ml skimmed milk

    1.00pm: Homemade protein bar

    3.00pm: Homemade MRP

    5.30pm: Roast lamb, vegetables, boiled potatoes

    7.30pm: Tuna, wholemeal roll

    9.30pm: Large chicken breast, 75g pasta

    11.15pm: Whey in milk







    #16
    ap
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    RE: AP's 12 Week Abbreviated Program 2003/11/16 23:33:38 (permalink)
    End of Week Evaluation

    All in all a good first week I think. I had 2 very good workouts and managed to stick to my diet, although I did have a couple of cheat meals. I think for next week, I will try a designated cheat day, where I will have a couple of cheat meals, maybe pizza or a burger. This will not be an excuse to binge though.

    I managed to get hold of 500g of creatine for a fiver this weekend, so I will start to use that tomorrow. I'll load with 20g/day for 5 days, then 5g/day maintenance after that.

    If anyone has any suggestions on how I can improve things, please post, I'd be very grateful.





    #17
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    RE: AP's 12 Week Abbreviated Program 2003/11/17 02:08:00 (permalink)
    ap having cottage cheese or 1 litre of milk or a casein shake before sleep will be better than whey in milk.

    Keep up the good work!
    #18
    ap
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    RE: AP's 12 Week Abbreviated Program 2003/11/17 13:15:36 (permalink)
    Cheers mate, I'm going to order some casein off TMOF I think, from what I've read on here it seems well worth it. For the time being though I'll go for milk.


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    ap
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    RE: AP's 12 Week Abbreviated Program 2003/11/17 13:18:42 (permalink)
    Day 8

    Start of today:

    Weight: 172lbs
    Fat pinch: 21mm

    8.00am: 5 egg whites, 50g oatmeal, 250ml skimmed milk, 5g creatine

    10.30am: Homemade protein bar

    1.30pm: Tuna, wholemeal roll, 5g creatine

    3.30pm: Homemade MRP

    6.00pm: Large chicken breast, 75g pasta, 5g creatine

    8.30pm: Whey in milk, 3 weetabix

    11.00pm: Pint of skimmed milk plus 3 tbsp skimmed milk powder, 5g creatine, 5g glutamine









    #20
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