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Health & Fitness
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Old 07-30-2013, 09:48 AM   #1
DylloS
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Dyllos' New goal and progress thread

As many of you know I am working on getting certified to personal train. I made up a 12 week program I will be starting soon. I'm dealing with a nasty cut on my hand that just wont heel so I need to rest up.

I've been bouncing around a lot lately with different workouts but I came to the conclusion that my favorite workouts have been Crossfit style wods with a planned strength portion.

Below is my plan for the 12 weeks. Any advice is welcomed. You will see on a few days a week I have an ab exercise first. This is because I hate doing abs and if they are first they're more likely to get done lol.

The main idea here is to add weight every time I lift much like Starting Strength, Strong lifts, Crossfit Football but also do a metcon each day relating to the strength lifts. I could clean this doc up a bit but hopefully it isn't too difficult to read.

My main goal is to look better, be stronger, and more athletic. I feel that with a good diet high in good calories and the program below I will definitely achieve this.

I'm "training" about 3-5 people 3 days a week starting last night and I'm going to have them follow a similar plan. I had my gf do the first days workout last night and she was pretty beat up. Most of my "clients" are going from pretty sedentary lives and crappy diets to this plan and a better diet so I think the results will come.

This was a lot of fun creating it.

Also, I need a recommendation for renaming my "sollyd's Strength and Conditioning" FB page to something that indicates I'm a personal trainer since most average joes and janes don't know what strength and conditioning is and I'd rather use my real name.

M. Lastname Fitness? Something like this? I may even want to start a new page so there is no overlap but I have over 1.5 years of post and some advice posted on there. Not to mention quite a few likes







Last edited by DylloS; 07-30-2013 at 10:11 AM.
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Old 07-30-2013, 02:59 PM   #2
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I'm sure more people will chime in on this, but that looks really well thought out (no wonder it took 2 hours haha)


Looks like the kind of splits that leave you ready to puke in the toilet as opposed to having a nice big pump leaving a gym. I know you're more a fan of the prior. Should be interesting, I think you should post up some baseline photos today before you start this up and see what kind of gains you see.
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Old 07-30-2013, 03:09 PM   #3
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I'm sure more people will chime in on this, but that looks really well thought out (no wonder it took 2 hours haha)


Looks like the kind of splits that leave you ready to puke in the toilet as opposed to having a nice big pump leaving a gym. I know you're more a fan of the prior. Should be interesting, I think you should post up some baseline photos today before you start this up and see what kind of gains you see.
I'll do it next week when I plan on starting. I look like crap right now imo. i haven't changed much in the past few months.

But yea. These workouts will hit all the muscles but not in the hypertrophy way a lot of you guys like. To me these are just a lot more fun do what I want them to. These are the type of workouts that got me the strongest.
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Old 07-31-2013, 03:54 PM   #4
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Dyllos' New goal and progress thread

I think you should try a linear progression style. The 3x5 is going to level your gains quite a bit. Try 3x4-5 for a couple weeks, then 3x 1-2 , then 8-10, then back down to 4-5. You know?


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Old 07-31-2013, 03:59 PM   #5
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I think you should try a linear progression style. The 3x5 is going to level your gains quite a bit. Try 3x4-5 for a couple weeks, then 3x 1-2 , then 8-10, then back down to 4-5. You know?


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3x5 is linear progression. I'm trying to add weight every time I lift. I can do some of that stuff though. It's not a bad idea.
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Old 07-31-2013, 04:01 PM   #6
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I meant your gains will plateau on solely 3x5 program much quicker. Workouts itself seem pretty cool. I think with your personal training, you will begin to acquire more equipment and implement them into your workouts


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Old 07-31-2013, 04:17 PM   #7
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Well done brother
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Old 07-31-2013, 05:05 PM   #8
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I meant your gains will plateau on solely 3x5 program much quicker. Workouts itself seem pretty cool. I think with your personal training, you will begin to acquire more equipment and implement them into your workouts


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You might be right about plateauing too soon. I'm dropping down a bit with everything and will work up but I do think I will do some days which heavy singles 5x3 etc. I also think I will get more equipment. It would give me a lot more variety.
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Old 07-31-2013, 05:05 PM   #9
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Well done brother
Thanks dude
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Old 07-31-2013, 07:49 PM   #10
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innnnnnn!
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Old 07-31-2013, 08:07 PM   #11
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IN! train me
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Old 07-31-2013, 08:40 PM   #12
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I thought you were adding some hypertrophy type stuff to get some size?
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Old 08-01-2013, 08:25 AM   #13
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IN! train me
And help you need let me know

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I thought you were adding some hypertrophy type stuff to get some size?
I was but I could see myself becoming what I hate. Someone that workouts just to try to look better and not enjoy it.

This stuff is truly fun for me and it got me where I was in terms of looking my best and being the strongest and most athletic. It's also the style of training I'd put most people through with slight adjustments depending on their goals.

Last night my gf was over and I had her do this. She was a sprinter and cross country person in high school and has been through the bootcamp style training some places do and called my wod the hardest and best she's ever done. She was not happy with me while doing it.

deadlift 65lbsx10x3. Very new to this. Getting for down
dumbbell rows 20lbsx12x3. She needs more weight on this
hanging leg raises 10x3-"my hanndssss hurt"
100 mountain climbers 1 rep = both knees to chest

Then 5
5 rounds
8 10lb sledge hammer strikes right side
8 left side
10 35lb kb swings
2 50yard suicides. This killed her.

It took her longer than I hoped. 19:40
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Old 08-01-2013, 10:19 AM   #14
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you should come down to nyc and train my pudgy yellow ass
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Old 08-01-2013, 11:02 AM   #15
DylloS
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you should come down to nyc and train my pudgy yellow ass
I would for the right price haha.
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Old 08-01-2013, 11:54 AM   #16
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you should come down to nyc and train my pudgy yellow ass
I would do something else with your ass no h0m0
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Old 08-01-2013, 12:45 PM   #17
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She was not happy with me while doing it.
Did you have makeup sex?

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Old 08-01-2013, 01:01 PM   #18
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Did you have makeup sex?

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lol we did not. We made dinner and watched dexter.
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Old 08-01-2013, 01:04 PM   #19
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Mike I miss you. We used to talk everyday now you won't answer my calls.

What happened? Did she find out about us? Please respond. I'm worried. They are unto us and I'm getting worried.
Johnny can't even go outside. I had to pull him off of school.
I don't know what to do.

Come home.
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Old 08-01-2013, 01:05 PM   #20
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Mike I miss you. We used to talk everyday now you won't answer my calls.

What happened? Did she find out about us? Please respond. I'm worried. They are unto us and I'm getting worried.
Johnny can't even go outside. I had to pull him off of school.
I don't know what to do.

Come home.
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