The Physical Endeavours of Tarzan

[Tarzan]

I am currently 5'10" 215lbs. My goal is to be strong and look awesome. My methods can be very unorthodox, I don't follow a program or any strict principles.

I currently only have access to weights 2 days a week, this often results in full body workouts or two-a-days.

(Format note: I will write weight, No. setsx no. reps. For example bicep curl: 500kg 5x10)
Day 1
session 1 10AM :

Squats:
warm up:
60kg 2 x10
80kg 2 x 10
140kg 3 x 5

front squat:
140kg 3 x 1

Leg Extension:
55kg 4 x15

Leg curl:
35kg 1 x10
40kg 1 x10
45kg 1x10
55kg 1x 15

Ab wheel:
4 x 20

Session 2 11PM
Wrestled for an hour with a cougar

Day 2
Session 1 10 AM

Bench press

60kgs 2x10
80kgs 2x 10
95kgs 3x5
Cut my hand on the rack on the last set.

Overhead press:

60kgs 2x8
80kgs 1x5
50kgs 1x15

Lateral Raise
10kg 2x 15

Shrugs
100kg 4x 15

Skullcrushers:
30kg 3x10
1x6

Session 2 5PM
Bent over row:
50kg 2x10
80kg 1x10
100kg 1x8
105kg 3x5
70kg 1x30

Straight-leg Deadlift
110kg 2x15

Hammer curl
20kg DBs 3x8

Reverse curl:
30kg 1x 15

neck work, stretching

[Tarzan]

Holy crap, you people have been busy! I had to dig for ages to find my own log!

Looks like my contract ended for work, so I am unemployed now! boohoo.

I decided to let off steam with some clean and push press.

(Warm up: 60kg squats + walking lunges, DB row.)

C&PP 60kg x5
80kgx3
90kgx1
95kgx1
100kgx1
105kgx1 (Really ugly)
110x0
90x1x17 (aiming for 20)

Ab wheel: 4x10
DB side bend: 30kg 2x15

[Tarzan]

I wonder if anyone actually reads this... I will add some diet information just for future reference:

Morning- Kimchi- A large handful in a bowl with several large glugs of olive oil
Lunch- 3 avocados+5 bananas.
Snack- Bananas+ peanut butter
Evening- mixed salad+ nuts+ olive oil based dressing. Tempeh with mixed fried veg (lots of coconut oil).
+Lots of beer
1-3 times a week I will prepare a giant bowl of rice and beans, cover it in chilli sauce and oil and not do anything until it is finished.

[Baby Hercules]

I wonder if anyone actually reads this...

I'm reading it, and I'm applauding your use of coconut oil. Ain't it great? I love it, especially since it's the one oil out there that helps balance the adrenals. That's important when your body is freaking out on a regular basis from rigorous physical stress, even if it is eustress. Try adding a tablespoon of softened coconut oil to fruit smoothies. It'll improve the flavor, you'll stay full longer, and your coat will be shiny and glossy.

I tried kimchi for the first time last week and decided to stick with sauerkraut. Maybe I got hold of a bad recipe, don't know. Do you make your own?

You're using kilograms. What part of the world are you sweating in?

Baby Herc

[Tarzan]

Totally, baby herc! Cold-pressed coconut oil is one of the most important things in my diet. If i didn't have those healthy fats supporting my hormone levels I would just burn out and be a fat lump of crap. Does it blend well into a smoothie? I have never tried that but I don't have a blender anymore to try it.

I do make my own kimchi, sauerkraut, sauerruben, soured beets etc. All ingredients come from my garden and are 100% organic. If you make your own you can play around with the ingredients as you like, I consider kimchi my secret weapon against colds, flu and bugs. After reading 'Wild Fermentation' By Sandor Katz I have been on a massive buzz for fermentation, it is such a cool thing to play around with and makes all plant foods that much more nutritious and interesting.

Thanks for your interest

[Synny667]

I love a bowl of kimchi and rice! It puts a smile on my face

[HorseSense]

Yes people read this stuff just many don't say anything I guess.

Glad to see you started a log I think they're interesting, and sometimes very educational, although I'm one of those that doesn't say a whole lot. lol

[Cown]

Am I the only one who doesn't know what kimchi is?

How are you so big with only working out 2 days a week and doing full body?

[Tarzan]

Kimchi is a korean vegetable ferment, often containing chinese cabbage, radish and a spice paste of Chilli, Garlic and ginger.

[HorseSense]

Am I the only one who doesn't know what kimchi is?

How are you so big with only working out 2 days a week and doing full body?

Sometimes "more" is not necessarily "better". I'm doing HST right now which basically requires me to do a full body work out 3x's per week (Mon, Wed, Fri). I could tailor it to doing full body only 2x's per week and still get good results, or I could split between upper and lower body instead of fully body (eg upper in AM/lower in PM) on a given day. Still yet I could do upper on Mon and lower on another day of the week. You can even split upper into morning/evening to get more sets in, etc, etc.

You don't have to work out 6x's per week to gain consistent muscle. But it is the preference of a lot of folks these days partly because I think it keeps your metabolism racing.

[Tarzan]

I got bored so I did some bodyweight work.

1 arm pushups
3x8 each

Pistols
4x20 each

burpees with tuck jump and clap pushup
Pyramid 1,2,3...10 and back down.

Now I'm eating some dates and coconut milk, feels good.

[Cown]

Am I the only one who doesn't know what kimchi is?

How are you so big with only working out 2 days a week and doing full body?

Sometimes "more" is not necessarily "better". I'm doing HST right now which basically requires me to do a full body work out 3x's per week (Mon, Wed, Fri). I could tailor it to doing full body only 2x's per week and still get good results, or I could split between upper and lower body instead of fully body (eg upper in AM/lower in PM) on a given day. Still yet I could do upper on Mon and lower on another day of the week. You can even split upper into morning/evening to get more sets in, etc, etc.

You don't have to work out 6x's per week to gain consistent muscle. But it is the preference of a lot of folks these days partly because I think it keeps your metabolism racing.

I used to do full body workouts every time I went to the gym, I'm a fan of them. I do splits between upper and lower now, but I was under the impression that full body is good for toning, not for building?

[HorseSense]

I used to do full body workouts every time I went to the gym, I'm a fan of them. I do splits between upper and lower now, but I was under the impression that full body is good for toning, not for building?

As long as you have the CNS capacity and energy levels to endure a full body work out at least more than once a week, there's nothing to keep you from building muscle just like any other program, given diet and rest/sleep are in check.

The toning vs building aspect lies within how many reps you do per exercise. I never stray from the 15-3 rep range, as that's where the building is for me, with upper reps more for toning and lower more for strength. 5 rep range is the "magic pill" for me, yet has a drawback as my joints and ligaments begin to suffer after a while, which sends me back to the 15-10 rep range for a while.

This is why HST is so great for me because it incorporates all these factors in the basics of the program.

[Tarzan]

Exactly what horse said!

An INTENSE full body work out two days in a row is not going to be possible for most people. I have to make compromises every week. For example, one week I will sacrifice doing any hard back work for going hard with squats. Sometimes I will sacrifice both just to get a kick out of doing both. Sometimes I will blast at leg training and be so weak the next day i will not be able to spark up some bicep curls!

[MattSxvx]

I do full body 2-3 times a week and am stronger in each excercise every time i enter the gym, whether it be increased reps or weight. I love it. My schedule is usually:

Heavy full body
Arms/calves and maybe some core
Rest/light cardio if possible

And repeat in that order.