Project HUGE - Week 1 of Full Body Workouts

Last week (July 5th through the 11th) was my first full week of full-body workouts. I have to say, I really enjoyed it. Full-body workouts really feel good, and they feel POWERFUL. Really powerful. I thought I would post the results of my first full week of these workouts, both for my own inspiration, but also, to get critiques and opinions from anyone else.

I said before, that I like to keep track of the total weight lifted. To me, this can be a great measure of how much actual work is being done. There are some exceptions to that. The leg press machine allows you to push the weight your are working at a 45 degree angle. This greatly reduces the effective weight you are working against. So while I may be able to do a 700 lbs leg press, in my opinion, that is actually less work than a 200lbs squat.

So you may ask, why do the leg press at all then?

That is a good question. I said in one of my posts that I will be alternating my workouts so that I do not do back-to-back spine compressing workouts. Spine compression is not a good thing and can cause all sorts of problems later in life, the least of which is that I could become shorter. A lot shorter. I am only 5' 10" now. Leg presses do not compress the spine like squats or deadlifts do, so that is why I am doing them. I am considering swapping out the leg press exercise in my full body #2 workout for single leg squats or split squats. Because I would need to use considerably less weight for those squat exercises, it would not compress the spine.

My Workouts this week


Sunday I did a lot. In fact, Sunday I did too much. This was after I had decided to start full body workouts but before I learned about spine compression. I had not laid out my full-body workout plans yet, I was just deciding on the fly what to do. I had done squats the day before and deadlifts two days before that. So I really paid for this workout. That was three spine compressing workouts in a row. My back was stiff and sore for two days and it was really unpleasant. It was quite a learning experience. But regardless, here is what I did.

38,880 lbs. (23,410 lbs. after adjusting for leg press inefficiency)

  • Shoulder Shrugs:
    • 20x100 lbs in each arm
    • 13x100 lbs
  • Cable Curls:
    • 6x50 lbs each arm
    • 4x50 lbs
    • 4x40 lbs
  • Leg Press:
    • 16x285 lbs
    • 8x375 lbs
    • 6x465 lbs
    • 6x555 lbs
    • 4x605 lbs
    • 16x375 lbs
  • Shoulder Press:
    • 6x195 lbs
    • 4x205 lbs
    • 4x225 lbs
    • 8x195 lbs
    • 24x105 lbs
  • Upright Rows:
    • 8x95 lbs
    • 6x105 lbs
    • 4x115 lbs

Shrugs, shoulder press and upright rows were all putting compression on my spine. In addition to the deadlifts and squats from prior days, it was too much and I won't let that happen again. You'll also noticed I did add in some extra-curricular activity for my biceps with the cable curls. I continued to do that throughout the week because I want to see a little more growth there and I have not felt like there were getting enough work.


On Tuesday I was still feeling the effects of the spine compression I was complaining about earlier, so I did one of my non-spine crushing workouts. I could really feel the difference.

I did bent over rows, but I took it light. This is the first time I have ever done these, so I wanted to get used to them before I took on heavy weight.

I also did step ups for the first time. I used the FreeMotion cable machine that is designed for this exercise. The weight listed represents the total weight in both hands.

I also did the decline press for the first time with a barbell. I've always done it with dumbbells in the past. It felt pretty good.

27,160 lbs.

  • Bent-over rows (Barbell)
    • 8x115 lbs
    • 6x135 lbs
    • 5x155 lbs
    • 5x155 lbs
    • 6x135 lbs
    • 6x135 lbs
  • Step ups
    • 20x305 lbs
    • 16x335 lbs
    • 16x355 lbs
    • 16x355 lbs
  • Bench Press, Decline (Barbell)
    • 16x135 lbs
    • 10x180 lbs
    • 8x200 lbs
    • 4x240 lbs
    • 8x180 lbs
  • Cable Curls
    • 2x60 lbs in each arm
    • 6x50 lbs
    • 8x40 lbs


Thursday was a good day. I did Full Body Workout #1 from my initial blog post. It went well. I have two issues to bring up.

The chain on my dip belt is not long enough for more than 50 lbs. of plates, so I ended up using dumbbells instead. That will work fine until I need to exceed 100 lbs. Then I will need to get a longer chain.

My first 2 sets of squats are "Front Squats" where I hold the bar in front of me. This was too painful on my shoulders and arms, so I had to switch to "back squats" (standard squats), where the bar is across the back of my neck and shoulders, for the remaining sets. Later this week I will hopefully be receiving some squats straps that I ordered to help with the front squats.

30,005 lbs.

  • Seated Cable Row
    • 12x100 lbs
    • 4x150 lbs
    • 7x120 lbs
    • 7x120 lbs
    • 5x130 lbs
    • 10x100 lbs
    • 8x100 lbs
  • Squats (Barbell)
    • 4x135 lbs
    • 2x180 lbs
    • 6x180 lbs
    • 4x225 lbs
    • 6x225 lbs
    • 4x225 lbs
    • 8x180 lbs
    • 10x180 lbs
  • Dips with weight belt (Weight is body weight + dumbbell weight - 20 lbs. forearm weight)
    • 8x235 lbs
    • 6x280 lbs
    • 6x300 lbs
    • 6x300 lbs
    • 8x275 lbs
    • 11x235 lbs
    • 16x235 lbs


Yesterday was another non-spine compressing day. So I did the leg press again. I am now planning on switching out the leg press for split squats. I have to put so much weight on the leg press to get a decent workout that it takes forever. It looks cool to be lifting with so many plates, but it feels like a cheap win.

I also did the incline bench press and managed my best presses since high school. I am getting closer to that 300 lbs mark more quickly than I hoped. I managed two reps with 265 lbs. Woo hoo!

32,800 lbs. (19,389 lbs. after adjusting for leg press inefficiency)

  • Leg Press
    • 8x430 lbs
    • 8x520 lbs
    • 4x610 lbs
    • 4x700 lbs
    • 3x750 lbs
    • 12x520 lbs
  • Lat Pull Downs
    • 7x162.5 lbs
    • 4x175 lbs
    • 7x162.5 lbs
    • 5x150 lbs
    • 5x150 lbs
  • Bench Press, Incline (Barbell)
    • 6x205 lbs
    • 4x225 lbs
    • 4x245 lbs
    • 2x265 lbs
    • 7x225 lbs
    • 12x155 lbs
  • Cable Curls
    • 6x40 lbs in each arm
    • 4x50 lbs
    • 6x40 lbs


So my 7 day adjusted total was about 99,964 lbs. of weight lifted. I'd say that's pretty awesome, and I am happy with it. Granted I got in 4 days this week, so I do not expect that all of my weeks will be up to that level, not even close. This was an exceptional week. I also expect that you will not see an update like this every week. This post was a lot of work. It was fun, but I doubt that I will have this kind of time every week, plus I have other more ColdFusion related posts to make.

Anyway, if you made it this far, thanks for reading :) This post is so long, I'm not even going to bother going back and proof reading.

Related Blog Entries

brian's Gravatar Just out of curiosity how long does one of those sessions take?
# Posted By brian | 7/23/09 4:54 AM
Jason Dean's Gravatar Brian,

I can do them in less than an hour. If I am not in a hurry or I do a long warm up I will take an hour and a half.
# Posted By Jason Dean | 7/23/09 7:15 AM
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