T Nation

New Yrs. Res./ My Plan 06!


#1

I love planning everything ahead, so here are my New Years Resolutions for 06.

1- Learn to cope with having narcolepsy better.

2- To gain a redicolous amount of muscle.

Here is my plan for 06!

2006 Weightlifting Routines:

January And February: Full Body Split #1 (to try and gain strength and gain muscle during the season)

March (1st half of the month): 4-Day Split #1 (to start to get ready for serious weight gain after the season. I might have 1 playoff game each week,
so my schedule me be a little off, otherwise I would start Quatro Dynamo instead.)

March (2nd half of the month) And 1st Week Of April: Chad Waterbury's Quatro Dynamo (to start gaining some serious weight. I've
never done a split like this before, so hopefully it will shock my body)

The rest of April and May: 4 Day Split #2 (working each body part twice a week to try and gain a considerable amount of weight.)

[b]June: 5 Day Split (working each body part once a week to recover from the heavy workloads in my last two splits and
with an emphasis on losing bodyfat. I have a fast metabolism, so one month is plenty of time for me to cut.)

[b]July And August: I will leave this one up in the air. I will do whatever mass building split has worked the best for me in the first half of 2006 to
end the summer.

September All The Way To January 07!: I will either repeat some of the other splits from the first half of 06 if they worked,
or try something new! I don't want to overplan ahead of time

Full Body Split #1 (legs only once a week because of Basketball on a seperateday 6-8 reps for every excercise unless otherwise noted):
Workout #1-
Barbell Bench Press- 5x3 of 5 rep max
Barbell Rows- 4 sets
Dumbell Shoulder Press- 3 sets
Tricep Extensions- 3 sets
Barbell Curls- 3 sets

Workout #2-
Incline Barbell Bench Press- 3 sets
Chinups- 3 sets
Military Press- 3 sets
Rear Laterals- 2 sets
Skull Crushers- 4 sets
Incline Dumbell Curls- 4 sets

Workout #3-
Dumbell Bench Press- 3 sets
Lat Pulldowns- 3 sets
Incline Dumbell Bench Press- 2 sets
Upright Rows- 3 sets
Seated Rows- 3 sets
Tricep Pushdowns- 4 sets
Dumbell Curls- 2 sets
Preacher Curls- 2 sets

Workout #4-
Squats- 4 sets
Lunges- 3 sets
Leg Curls- 3 sets
Calf Raises- 3 sets

4 Day Split #1
Monday- Chest
Barbell Bench Press- 4 sets
Incline Dumbell Bench Press- 4 sets
Cable Crossover- 3 sets

Tuesday- Back
Barbell Rows- 4 sets
Lat Pulldowns- 4 sets
Seated Rows- 3 sets

Wednesday- Shoulders/Legs
Military Press- 4 sets
Side Laterals- 3 sets
Rear Laterals- 3 sets
Squats- 4 sets
Lunges- 3 sets
Leg Curls- 3 sets
Calf Raises- 3 sets

Thursday- Rest

Friday- Arms
Skullcrushers- 3 sets
Pushdowns- 3 sets
Reverse Grip Pushdowns- 3 sets
Barbell Curls- 3 sets
Incline Dumbell Curls- 3 sets
Preacher Curls- 3 sets

Chad Waterbury's Quatro Dynamo
(Workout Guidelines- http://www.t-nation.com/readTopic.do?id=459216)
Day 1- Maximal Strength
Squats Alternated With Lying Leg Curls- 5x3
Barbell Bench Press Alternated With Seated Cable Row- 5x3
Barbell Curls Alternated With Reverse Grip Pushdowns- 5x3

Day 2- Endurance Strength
Military Press Alternated With Lat Pulldowns- 2x25
Squats Alternated With Lying Leg Curls- 2x25

Day 3- Rest

Day 4- Hypertrophy Strength
Deadlifts Alternated With Hanging Leg Raises- 3x8
Incline Dumbell Bench Press Alternated With Standing Upright Dumbell Rows- 3x8
Barbell Reverse Curls Alternated With Skull Crushers- 3x8

Day 5- Rest

Day 6- Explosive Strength
Explosive Squats- 6x3
Explosive Situps- 6x3
Explosive Barbell Bench Pess- 6x3
Explosive Supinated Pulldown- 6x3

Day 7- Rest

Day 8- Repeat

4 Day Split #2
Monday - Heavy Day (Chest,Shoulders, Tris)
Barbell Bench Press- 3x4-6
Incline Barbell Bench Press- 3x4-6
Dumbell Shoulder Press - 3x6
Side Lateral Raises - 3x6-8
Tricep Pushdowns- 3x6-8
Skull Crushers- 3x8

Tuesday - Light Day (Back/Bis/Legs)
Wide Grip Pulldowns- 3x12
Dumbell Rows- 3x12
Dumbell Curls- 3x12
Preacher Curls- 3x12
Lunges- 3x12
Leg Presses- 3x15
Hamstring Curls- 3x12
Calf Raises- 4x6

Thursday - Light Day (Chest/Shoulders/Tris)
Dumbell Bench Press- 3x12
Incline Dumbell Bench- 3x12
Dumbell Shoulder Presses- 3x15
Side Lateral Raises- 3x12
Reverse Grip Tricep Pushdowns- 3x12
Skull Crushers- 3x12

Friday - Heavy Day (Back/Bis/Legs)

Chinups- 3xfailure
Barbell Rows- 4x4-8
Lat Pulldowns- 3x6-8
Dumbell Curls- 4x6
Incline Dumbell Curls- 3x8
Squats- 4x6
Leg Presses- 4x6
Hamstring Curls- 4x6
Calf Raises- 4x8

5 Day Split
Monday- Chest/Triceps
Barbell Bench Press- 4x4-6
Incline Dumbell Bench Press- 3x8-10
Flies- 3x10-12
Tricep Pushdowns- 3x8-10
Tricep Dips (machine)- 3x8-10

Tuesday- Back
Deadlifts- 3x4-6
Chinups- 3xfailure
Barbell Rows- 3x6-8
Lat Pulldowns- 3x8-10
Seated Rows- 2x10-12
Alternate Dumbell Curls- 3x8-10
Hammer Curls- 3x8-10

Wednesday- Legs
Squats- 4x8-10
Lunges- 3x10-12
Leg Curls- 3x10-12
Calf Raises- 3x10-12

Thursday- Shoulders
Military Press- 4x4-6
Side Laterals- 3x8-10
Rear Laterals- 3x8-10
Shrugs- 3x8-10

Friday- Arms
Skull Chrushers- 3x6-8
Pushdowns- 3x8-10
Reverse Grip Pushdowns- 3x6-8
Barbell Curls- 3x6-8
Incline Dumbell Curls- 3x8-10
Preacher Curls- 3x6-8

Weekend- Rest


#2

I know it goes without saying, but please make sure you have at least one excellent spotter for all lifts, and two for heavy core lifts [deadlift and squat]. If it means hiring 'personal trainers' then do so, as you are at way more risk lifting then the rest of us.

Kudos for choosing to do something positive too.


#3

thanks man. yeah im actually a little bit fortunate in that i don't have catapexy that often. i usually actually get it after im done a set if its done to failure. luckily my spotters gigantic and he knows what he's doing in case something bad happens though.

usually, if i do a hard set an duse all my energy to force out a final rep i feel weak and dizzy for a minute or two and then can continue.


#4

Good to hear, if you haven't done a squat session yet, try get a section spotter lined up, as personally I dont like the leg hump feeling a single spotter gives you while you squat. Plus with such tremendous energy exertion you are potentially more prone to cataplexy then in say a barbell curl, and having two men able to "catch the bar" is so much more safer then a single person trying stop it and you from falling somewhere bad.

Keep up the good work.


#5

fortunately for me i dont really get cataplext attacks. if im really pised ill just feel really dissy and weak. if i do a set real hard and get pumped ill get that same dizzy feeling afterwards. ive never had any scary moments at the gym.


#6

Um, how old are you?