Danny - I ♥ FBW routines - 1x5|3x5|5x5|3x3|5x3 + Milk!

Last update: 26.10.2011

Hey there! Welcome to my progress diary

A little about myself:

Start weight (Nov-08): 58 kg / 128 lbs
Current weight (Oct-11): 75 kg / 165 lbs~
Goal weight: 80 kg / 176 lbs - while keeping the 6-pack
Height: 179 cm / 5 ft 10.5 inches

My name is Danny. I'm 19 years old and live in Austria near its capital city called Vienna.
I attended a higher technical school (information technology - web developer), graduated in June 2010 and have been working out since October 2008.
For the first few months I've been doing the beginner's plan and I didn't switch to the intermediate routine until spring 2009 (teen workout didn't exist back then).

It's always been hard for me to put on muscle. I've been underweight for my entire life. As you can see I'm not anymore and I'm working to bulk up and get stronger every week Still I have the abs advantage, which means that I look very lean, although my body fat shouldn't be lower than 10-12%.

I'm only working out at home! I'd rather invest in a power rack and other stuff for 300€ that lasts for years than pay a gym membership that costs me 200 bucks per year! All the stuff I'm writing about here happens at home or at my neighbor's place, because I moved all my equipment to his house. Why? Well he's got a little spare room so to say and now we work out together!

So I heard you like full body workouts?

I've been doing them (and loving them!) in the past, but every now and then I'm spicing things up and try to gain a little more mass with splits. Right now I'm back to a 3 DAW full body routine.


Past routines I've done for a minimum of 2-3 months:

-)Scooby's Beginner Plan
-)Scooby's Intermediate Plan
-)Scooby's Intermediate Plan (customized => proper leg day and much more)
-)Full Body Workout (A, B, C & D)
-)Full Body Workout (A&B)
-)Upper/Lower Body Split
-)Stronglifts 5x5
-)4 DAW routine -> CANCELLED
-)FBW workout (3x5 fashion, straight sets, 3 DAW)
-)Madcow's 5x5 - linear Version

Current Routine:

2 DAW full body workout:

Wednesday

Squat: 3x5
Bench Press: 3x5
Dumbbell Rear Delt Row: 3x5
Dumbbell Curl with Supination: 3x8

Saturday

Speed Deadlifts: 3x3
Deadlift: 1x5
Press: 3x5
Weighted Chin-Up: 3x5
Weighted Dips or a Triceps Isolation: 3x5-8


Rest

On weekends I get 8-10 hours sleep per night. On weekdays I try to sleep at least 7 hours per night.

What do you do for abs?

I did Scooby's killer ab workout at some point, but I've been doing no direct ab work for months now...

5 Supersets of:

100% Weighted Crunch
50% Weighted Crunch
50% Weighted Bicycle
Bodyweight Crunch
Bodyweight Bicycle
Full Plank

Equipment

My stuff

1 Power Rack
1 Incline Bench
1 Pull-up / Dip station mounted on the wall
1 Pair of Gloves
1 Pair of Lifting Straps
2 Dumbbells (2 kg - 30 mm)
2 Dumbbells (2 kg - 27 mm)
1 Large Straight barbell (12 kg - 30 mm) => fully loaded: 150.5 kg
1 Straight Barbell (8.9 kg - 30 mm)
1 EZ Curl bar (6.9 kg - 30 mm)
4x20 kg - 30 mm
2x10 kg - 30 mm
4x5 kg - 30 mm
4x2.5 kg - 30 mm
2x1.25 kg - 30 mm
4x1 kg - 30 mm
4x0.5 kg - 30 mm
2x2.5 kg - 27 mm
2x1.5 kg - 27 mm

Still need to buy

2x10 kg
More weight as my lifts eventually increase

Measurements

12.04.2009

Upper arm (L): 28 cm
Forearm (L): 25,3 cm
Chest: 93,5 cm
Waist: 75,0 cm
Thigh (L): 48,0 cm
Calf (L): 33,5 cm

04.09.2010

Upper arm (L): 32,50 cm
Forearm (L): 32,50 cm
Chest: 102,00 cm
Waist: 76,00 cm
Thigh (L): 57,00 cm
Calf (L): 34,00 cm

Pictures (Click thumbnail to write a comment)

Before/After



Current

Back View: 24.12.2010

At last, you got a diary!    I was just wondering if you think 4 workout (a,b,c,d) full body workouts are better than 2 workout (A,B) full body workouts because I'm doing the 2 version atm. Also do you do the real good mornings where you have the weight on your back and you bend your upper body down?

Thanks, Haw 

Nice ^^ When I change workouts (summer time ish) I'll probably go for something close to yours.

So what weight do you use then for good mornings? Because I'm not doing deadlift atm so it would be good for me to put a lower back exercise in, I'll probably start with something close to 10kg. Depending on what kind of weight your using cos I don't have a clue on how heavy people go with them!

Thanks for the positive feedback guys!

@WelshHaw: You can see the weight I use for good-mornings in the most recent post!

Good Morning: 6x6x6x6x6 - 21kg <=

I don't know how much people use for these either, but I'm always aiming for intensity and safety at the same time!

@YoungDan: Thanks for the feedback

Added nutrition, meal schedule, usual meals, measurements, pictures and workout equipment!

At home only! Next gym is like...20 miles away? I gotta edit it into my first post! Thanks Dan!

It doesn't matter as long as I get enough rest between

I don't have a schedule like "mon-wed-fri", but more like "Day 1 - rest - Day 2 - rest - eventually rest - Day 3" or something similar ^^

Great job danny, good to see you opened one up yourself.