ShapeFit.com

[swanso5]

Had some time to kill so went through all my old training diaries and scooped out the programs i followed and stats that i recorded along the way...basically this is to show all how much and how little can be made from program to program so instead of asking "how long until i see results?", look at this for an idea...it's a little cramped, point form etc so do your best...


Programs and Progress

1/2 - 1/5 2004
• Traps Focus x 4 weeks...1 Rep to Grow x 8 weeks...taken 1/3 before 1 Rep to Grow..66kg...chest 93.5cms...arms L32/R32cms...waist 78cms...forearms L26.5/R26cms...taken 1/5 after 1 Rep to Grow...72kg...chest 96.5cms...arms L33.5/R33.5...waist - 83cms...hips 95cms...thighs L57/R58cms...calves L40/R39.5cms...forearms L27.5/R27.5cms

31/5 - 30/8 2004
• Heavy Duty x 6 weeks...taken 24/6, 4 weeks into Heavy Duty...chest 96cms...arms L32/L31...waist 82cms...hips 96.5cms...thighs L58.5/58...calves L40/R40...forearms L27/R27...creatine supp..Positions of Flexion Ironman x 5 weeks...taken 20/7 wt 74kgs...taken 28/7 3.5 weeks into POF...wt 72kgs...chest 96cms...arms L33/R33.5...waist 81.5cms...hips 94.5cms...thighs L60/R62...calves L40/R40...calves L28/R28...Made Up program x 2 weeks...1 x maintanence week footy finals...same Made Up program x 1 week...Triple Drop program x 1 week...Triple Add Sets x 1 session

17/11 - 15/2/05
• Triple Add Sets x 1 session than footy finals and a week off...taken 12/9 after week off wt 71kgs...chest 94cms...arms L33/R32.5cms...waist 82.5cms...hips 99.5cms...thighs L60.5/62.5cms...calves L39/R39cms...forearms L26.5/26cms...Rest/Pause x 2 weeks...taken 4/10 on 1st day of GVT chest 94.5cms...arms L32.5/R33cms...waist 84.5cms...thighs L60/R60.5cms...calves L39/R39cms...forearms L27/R27.5cms...German Volume Training 10 x 10 x 4 weeks...taken 29/10 after 1st part of GVT wt 74kgs...chest 93cms...arms L32/R33cms...waist 88cms...hips 107cms...thighs L61.5/60cms...calves L40/R40.5kgs...forearms L28/R28...3 weeks low vol deload from GVT 1...taken 4/12 before GVT 2 wt 74kgs @ 12 - 13%...chest 95cms...arms L33/R32.5cms...waist 85cms...hips 103cms...thighs L61/R60cms...calves L40/R39.5cms...forearms L27.5/R28cms...GVT part 2 x 3 weeks..taken after GVT part 2...wt 73kgs @ 11 - 12%...chest 98.5cms...arms L32.5/R32.5cms...waist 88.5cms...hips 102.5cms...thighs L64/R62cms...calves L40/R40cms...forearms L27.5/28cms...8 x 8 x 2 weeks...Supersets x 1 week...Made Up program x 1 week...Depletion Program x 2 weeks...X Reps x 2 weeks

31/1 - 4/4/05
X Reps cont. x 1 week...taken 21/2 wt 77kgs...chest 98cms...arms L34/R34...waist 89cms...hips 99cms...thighs L62/R60...calves L41/R40...forearms L28/R28...Bench RM Test...Bench, Forearm and Ab focus x 9 weeks...taken 17/3 wt 79kgs @ 16% bodyfat and 56% water...1 Rep to Grow w/ Dynamic Day Bench x 6 weeks...taken 31/3 wt 80.5kgs @ 17% bodyfat and 58% water

5/4 - 19/6/05
• 1 Rep to Grow cont. x 6 weeks...taken 18/4 wt 80.3kgs @ 18% bodyfat and 57% water...taken 5/5 wt 80kgs @ 17% bodyfat and 58% water..RM Tests x 1 week...Lift Fast Get Big program x 5 weeks...taken 17/5 wt 81kgs @ 17% bodyfat and 58% water...taken 31/3 wt 80.5kgs @ 18% and 57% water...taken 6/6 wt 80.6kgs @ 17.8% @ 57.7kgs...taken 14/7 80.5kgs @ 16.7% bodyfat and 58% water...taken 19/6 wt 80kgs @ 17.6% bodyfat and 58% water...shoulders 57cms...chest 98cms...arms L35/R35cms...waist 88cms...hips 102cms...thighs L63/R64cms...calves L41.5/41cms

20/6 - 17/7/05
• Ketogenic Diet and 8 x 8 program x 3 weeks and EDT x 2 weeks...taken 23/6 wt 78.6kgs @ 16.2% and 58% water...taken 27/6 wt 78.2kgs @ 17.6% and 57.7% water...taken 30/6 wt 77.4kgs @ 17.6% bodyfat and 57.8% water...taken 4/7 wt 77.6kgs @ 17.4% bodyfat and 58% water...taken 7/7 wt 77.5kgs @ 15.9% bodyfat and 58.8% water...taken 11/7 wt 77.3kgs @ 16.9% bodyfat and 58% water...taken 14/7 wt 76.8kgs @ 17.1% bodyfat and 58.1% water

18/7 - 7/8/05
• X Reps Fat Loss x 4 weeks with carb cycling (none, low, high, low, none, high, high)...taken 25/7 wt 78.9kgs @ 16.4% bodyfat and 58.6% water...waist 83cms...taken 29/7 shoulders 50cms...chest 101cms...arms L35/R35.5cms...waist 83cms...hips 91cms...thighs L59.5/R60cms...calves L41/40.5cms

8/8 - 2/10/05
• X Reps Fat Loss cont x 3 weeks...taken 8/8 wt 78kgs @ 12.6% bodyfat and 52% water...taken 11/8 wt 76.5kgs @ 15.5% bodyfat and 59% water...taken 25/8 wt 77.6kgs @ 15.9% bodyfat and 58.9% water...Made Up program with Pull Up focus x 4 weeks...taken 12/9 wt 76.5kgs @ 15.4% bodyfat and 59.25 water...Bodyweight Stability Program x 2 weeks...taken 23/9 wt 76kgs @ 14% bodyfat and 60% water...taken 30/9 wt 75.6kgs @ 14% bodyfat and 60% water

4/10 - 2/11/05
• 25pds in 21 Days...taken 3/10 BP 112/67...RHR 56bpm...wt 76.1kgs @ 13.9% and 60% water...chest 95cms...arms L37/R37...waist 83cms...thighs L56/58cms...taken 12/10 wt 77.6kgs @ 14.8% bodyfat and 59.4% water...taken 18/10 wt 78.7kgs @ 17.1% bodyfat and 58% water...taken 20/10 BP 120/75...RHR 66bpm...wt 79.2kgs @ 16% bodyfat and 58.7% water...26/10 BP 106/67...RHR 67bpm...wt 78.6kgs @ 15.8% bodyfat and 58.8% water...chest 96cms...arms L32/R36cms...waist 85cms...thighs L59/R61cms

8/11 - 15/1/06
• 10 x 3 for Fat Loss and 100 Reps Upper Back x 4 weeks...taken 9/11 wt 77.8kgs @ 16.2% bodyfat and 58.6% water...taken 17/11 wt 77.5kgs @ 17.2% bodyfat and 57.9% water...Genesis workout x 1...taken 28/11 wt 76.4kgs @ 13.7% bodyfat and 60.1% water...1 Day Chest Specialisation...taken 4/12 @ 1:50pm chest 96cms...arms L36.5/R 36.5cms...@ 3:45pm chest 97cms...@ 4:45pm chest 102cms...@ 5:45pm chest 96cms...arms L37.5/R37.5cms...@ 6:45pm chest 97.5cms...arms L36.5/37cms...@ 12am chest 102cms...Alwyn Cosgrove Shoulder Correction program, 20 Rep Squats 2" in 3 Workouts Arm Specialisation x 3 weeks...taken 7/12 wt 75.8kgs @ 13.4% bodyfat and 60% water...taken 10/12 chest 99cms...taken 13/12 chest 99cms...arms L37/R37cms...taken 15/12 chest 97cms...taken arms L37.5/R 37.5cms...Gymnastics Training 2 weeks...RM Testing x 1 week

16/1 - 24/2/06
• Gymnastics Training and Work wtx 2/week x 8 weeks...taken 31/1 wt 74.4kgs @ 16% bodyfat and 58.5% water...taken 22/2 wt 73.2kgs @ 13.9% bodyfat and 59.8% water..1 dat RM Testing

25/2 - 2/6/06
• The Vertical Project...taken 9/3 wt 73.6kgs @ 13.5% bodyfat and 60% water...taken 28/3 wt 73kgs @ 13.6% bodyfat and 60% water

5/6 - 6/8/06
• Neanderthal Program and Plyo's from TVP repeated with proper loading x 9 weeks...taken 22/6 wt 71kgs @ 12.7% bodyfat and 62% water...taken 17/7 wt 72kgs @ 10.1% bodyfat and 62.7% water...Structural Balance Ratio RM Testing x 1 week

31/7 - 6/10/06
• Weak Point Fat Loss program x 3 weeks...taken 7/8 wt 71.2kgs @ 11.9% bodyfat and 61.2% water...taken 15/8 wt 72.7kgs @ 12.2% bodyfat and 61.7% water...Made Up program x 1 week...taken 30/8 wt 71kgs @ 12.3% bodyfat and 60% water...Westside x 5 weeks

2/10 - 6/11
• Westside and Perfect 10 Delts x 3 weeks...Vert Testing x 1 day...Fast Paced Fitness x 2 weeks as no leg work allowed

8/11 - 14/1/07
• Extensive Gains Upper Body and Westside Lower Body x 3 weeks...10 x 3 Made Up program x 4 weeks...Extensive Gains type program x 2 weeks

15/1 - 20/3/07
• Vertical Leap Bible Novice Balanced Lower Body and Single's Club Upper Body program than 10 x 3 Made Up Upper Body program than Olympic Lift Focus Upper Body program x 15 weeks...taken 15/1 wt 71.5kgs @ 12.7% bodyfat and 62% water...Vert Testing x 1 day...taken 22/1 wt 73.3kgs @ 13.2% bodyfat and 60.1% water...taken 31/1 wt 72.9kgs @ 11.7% bodyfat and 61.3% water...taken 8/2 wt 73.4kgs @ 11.4% bodyfat and 61.1% water...Sprints x 1/week

21/3 - 17/6/07
• Vertical Leap Bible Strength Focus Lower Body and Westside Upper Body program and Tom Venuto Chest Specialisation program...Sprints 1/week x 12 weeks...taken 21/5 wt 73.9kgs @ 12.7% bodyfat and 60.7% water...taken 7/6 wt 73kgs @ 12% bodyfat and 62% water

18/6 - present
• Real Fat Real Fast program x 3 weeks...Sprints x 1/week...taken 19/6 wt 73.9kgs @ 11.7% bodyfat and 61.4% water...taken 26/6 wt 74.8kgs @ 13.15 bodyfat and 60.4% water...Chad Waterbury Blood on the BB program x 1 week...Mike Robertson Blood on the BB program x 1 week...Overtraining Program x 2 weeks with 9 on / 4 off...taken 18/7 wt 74kgs @ 12.5% bodyfat and 61% water...chest 93.5cms...arms L36.5/R36cms...waist 77cms..thighs L52/R55cms...taken 30/7 wt 73.6kgs @ 12.2% bodyfat and 60.9% water...chest 96.5cms...arms L36/R36cms...waist 79.5cms...thighs L56/R54cms...Fast to Big program x 4 weeks

[romiel]

i dont know what kind of programs are thos (1 rep to grow, heavy duty etc), but the results are nice.

awesom job

[swanso5]

if you want any actual program form any of these then i can post them no worries

[romiel]

1 rep to grow you mean 4 weeks of just doing 1 rep for each exercise with your 1rm?

and you have lots of workouts, seems you change your workout every 3 weeks lol

[swanso5]

yes i do change every 3 - 4 weeks

1 Rep to Grow Program

- Choose 1 lower and 1 upper body exercise that you want to improve strength on and one that you have perfect technique on
- training days are mon, wed, fri or tue, thu, sat
- mon is lower body with 1 Rep to Grow protocol and 2 - 3 other exercises
- wed is full body using a bodybuilding type program
- fri is upper body day with 1 Rep to Grow protocol and 2 - 3 other exercises

1 Rep to Grow Protocol

Find your 5 rep max (the most wt you can perform 3 perfect reps with but not 4) for your chosen exercises and follow what's below:

week 1 - 10 x 1 with 90secs rest
week 2 - 10 x 1 w/ 75secs rest
week 3 - 10 x 1 w/ 60
week 4 - 10 x 1 w/ 45
week 5 - 10 x 1 w/ 30
week 6 - 10 x 1 w/ 20
week 7 - 10 x 1 w/ 10
week 8 - 1 x 10

use the same wt each week with the goal being to lift a wt that you could only do 5 times 8 weeks ago 10 times

it might not work exactly as prescribed but it should go pretty close

mon - Deadlift 1 Rep to Grow...Static Lunge 3 x 8 alternated with Leg Curl 3 x 8...Ab Brace 3 x as long as you can

wed - Front Squat alternated with DB Bench Press 3 x 8...1 Leg Deadlift alternated with DB Row 3 x 12...Side Ab Brace 3 x as long as you can

fri - Pull Up 1 Rep to Grow...DB Push Press alternated with Reverse Curl 3 x 10...Close Grip Press alternated with Wide Grip Push Up 3 x 8 / as many as you can...Ab Brace 3 x as long as you can

cardio 2/week at most on off days

[romiel]

thanks.

gonna try it once i am done with my current workout.

[miller1089]

how do you gro on just 1 rep, i powerlifted for 1 season and shrank, 5" off my chest, my legs grew so i didnt lose weight, but that was most likely from 5x5's

[swanso5]

you don't grow from that program, it will make you stronger so than you can lift more during your regular sets and you grow then