Michael

Hey guys what do you think I could do the last day before my vacation? I won't be able to train for 4 weeks, and I wonder what I could do before that.

Malley

I would do a total body workout. Maybe some rest pauses. If you wanted to go all out and reall try and tear the body down then I say go for it, you have plenty of time to recoop.

Michael

Suggestions on what exercises to do? (sorry for taking your time Malley )

1quick1

Yea I was going to suggest a full-body as well.

I would go nuts since you're off for 4 weeks.

Squats
Deads
Bench press
Pullups

Malley

You dont take my time, thats what I am here for.

Do a total body something like this (I normally dont recommend this), but if you got a whole day:

Morning: (Upper)
Bench
Pullups
Dips or Incline or OH Press
DB Rows or supine rows or Bent over rows
Skulls or CGBP
Alternating Curls or BB Curls

Afternoon or evening:
Squat Variant
Dead Variant
Lunges
GoodMornings
Hypers
Shrugs

Its a total body routine spread out over the entire day. Eat a ton this day and see how it goes. Its fun to do things like this now and then. I wouldnt make a habit out of it, but now and then its fun. I would also do some sort of core work. If you dont think you can do all of that then just throw a total body routine together.

Michael

Thanks a lot guys. Do you think this split will be ok?

Total push
Bench press 3 x 5
Squat 3 x 5
Push press 3 x 5
Dips 20 total
Close grip bench press 3 x 5

Total pull
Pullups 15 total
Barbell row 3 x 5
Stiff leg deadlift 3 x 5
Barbell curls 3 x 5
Decline crunches 3 x 20
Hypers 3 x 20

Michael

So here it is:
Sunday 15. July 2007
Total push

Bench
Warmup:
20kg/44lbs x 5
40kg/88lbs x 5
50kg/110lbs x 5

60kg/132lbs x 5
60kg/132lbs x 5
60kg/132 x 5

Squat
Warmup:
30kg/66lbs x 5
50kg/110lbs x 5
60kg/132lbs x 5

70kg/154lbs x 5
70kg/152lbs x 5
70kg/152lbs x 5

Push press
Warmup:
20kg/44lbs x 5
30kg/66lbs x 5

40kg/88lbs x 5
40kg/88lbs x 5
40kg/88lbs x 5

Dips
6
4
5
5

CGBP
Warmup:
20kg/44lbs x 5
30kg/66lbs x 5

40kg/88lbs x 5
42.5kg/93lbs x 5
45kg/99lbs x 5

Static stretching at the end of the workout/dynamic stretching in between the sets.

2 words. Awesome workout.

wala

looks good /\/\ichael, you had a great workout there mate!

So your away now for 4 weeks?

Michael

Not yet. I still have Total Pull today and tomorrow I'll be gone for 4 weeks.

Malley

Gone for 4 weeks? Well hope you have a fun one. Your workouts are lookin good.

Michael

Monday 15. July 2007
Total pull

Chinups
5
5
3
2

Barbell row
Warmup:
20kg/44lbs x 5
40kg/88lbs x 5
50kg/110lbs x 5

60kg/132lbs x 5
60kg/132lbs x 5
60kg/132lbs x 5

Deadlift
Warmup:
40kg/88lbs x 5
60kg/132lbs x 5
70kg/154lbs x 5

85kg/187lbs x 5
85kg/187lbs x 5
85kg/187lbs x 5

Barbell curl
Warmup:
10kg/22lbs x 5
20kg/44lbs x 5

30kg/66lbs x 5
30kg/66lbs x 5
30kg/66lbs x 5

Decline crunches/hypers superset
1a) 20
1b) 20

2a) 15
2b) 15

3a) 10
3b) 10

Static stretching: lower back, upper back, lats and biceps

A very brutal workout. Sweat was dripping from me and hypers really ****ed me up. And so here is the 4 week break. Thanks god

Malley

I like the hyper/decline crunch superset!

Malley

Hope your bodyweight exercises are going well.....