Kevin's WLC Program

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Permalink Reply by Josh on June 7, 2008 at 10:28am

See my responses in Bold:

I graduated high school about 2 years ago in 2006 and I clocked in at around 145ish. Ive gone off to school/college and was actually able to get in the gym and put on some muscle (and a lil fat too, but it comes with the territory). I now weigh about 165ish and I just have this aching problem.

That's not bad! 20 pounds in a few years is pretty good.

I got to about 170 lbs which was my best weight, i was benching about 190lbs 5-6 times. Long story short I got caught up with finals and papers for the last 2 months and didnt make it to the gym as often as I was trying to keep my GPA above 3.0 (No company seems to want you if you have below a 3.0).

No problem. School is very important. The break from lifting weights will not hurt you. You'll get the muscle back very quick if you lost any. It's called Muscle Memory and it works wonders! Once you start lifting again, the strength and muscel will come quicker than before.

Anywho, I love going to the gym but I just cant help but feel that Im a total novice. In college I hung around an ex-football player who gave me alot of great advice and we went to the gym often and I think I learned alot from what him and a few others showed me.

So, what is your experience with weight lifting? What kind of exercises have you done and what types of workouts? Can you take me through a typical workout?

My primary goal for this summer is to overcome this feeling of 'novice' and really try to get hardcore about it. Ive been using the combination of this website and Youtube to watch excersies Im unfamiliar with. ive read countless threads and done tons of searches but I still feel in the dark.

I'll help you with the exercises part. Make sure to see the page Best Exercises for a good introduction. We'll get you away from the feeling in no time!

My problem isnt motivation, but rather, I get discouraged by the lack of finding new exercises and uncertain on how to plan my workout days (tues and thurs). I feel im just recycling the same old exercises over and over again which zaps the fun and just kills the mood.

So, you can only workout two days per week? If so, we can work with that and get you a good plan. Now, we won't be changing exercises around for a while. The goal here is to use the absolute best exercises for each major muscle group and then work on getting as strong as possible on those exercises. That's the whole point of the WLC Program. There's no need to switch exercises all the time. We use the best exercises! You'll have a plan with WLC and you'll have a purpose. You'll be making progress and those feelings will be gone.

This summer Im trying to set a realistic goal for myself, but oddly enough Im trying to train not so much for looks but for strength.

The WLC Program is the best of both worlds. You'll get strength gains and you'll look better from the muscle gain.

My workout days are Tues and Thurs and I would be the happiest person if i could be sore ALL over my body on my resting days.

Soreness is not an indicator of muscle building or progress! Science has proven this fact! It's easy to obtain soreness, but that's not what we want here at WLC. You'll probably feel sore the first few workouts, but I purposely use stretching to help you recover faster from workouts. I want you to not be sore! This means your body is recovering from the workout faster and building muscle sooner. You will have a different feeling in your muscles, though, but it won't be a very sore feeling. You'll know you worked out. It's hard to describe the feeling.

I am having trouble working on 'below the kneecaps' specifically calves and the front part of my knee. I cant for the life of me find a plan that would shred the hell out of my lower body, do you know of any routines?

I will take care of that with the program design that I give you. Do you have access to a fully equipped gym? Or what equipment do we have to work with?

The rest of the upper body needs some work, Im trying to get rid of my chicken legs and do a bit of bulking for all over.

We'll work on the entire body and put extra emphasis on the legs! That is my specialty because I've been in that position myself before.

Sorry forgot to add, my diet is good, I can resist the bad stuff and eat the good stuff.

Good. Can you go thru a typical day for your diet. We can always improve.

As for working out, I dont need cardio as I get it from work and I only have Tues and Thurs to workout (So 2 days)

What do you do at work?

Im 6 foot and weigh about 165 now

And thats about it"

Please answer those questions and we'll get started with all of this...and again, welcome to WLC Space!

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Permalink Reply by Kevin on June 8, 2008 at 12:13am

So, what is your experience with weight lifting? What kind of exercises have you done and what types of workouts? Can you take me through a typical workout?

Ive done, hang cleans, push press, squats, deadlifts (still needs a bit of work on form), chest flies (dumbells), skullcrusher (triceps), bicep curl, leg/calf raises with dumbells, pull ups, tons and tons of pushups, air squats, This exercise which seems to really work (although I need to use more weight).

Obviosuly these arent done all in the same day, but my football buddy tried to break things into a 'push' and 'pull' day. So like day A is push, day B is pull.


So, you can only workout two days per week? If so, we can work with that and get you a good plan. Now, we won't be changing exercises around for a while. The goal here is to use the absolute best exercises for each major muscle group and then work on getting as strong as possible on those exercises. That's the whole point of the WLC Program. There's no need to switch exercises all the time. We use the best exercises! You'll have a plan with WLC and you'll have a purpose. You'll be making progress and those feelings will be gone

Yea I only have 2 days to workout, work and my other partial job gets in the way. But I was thinking Tues and Thurs were the days I was hoping for but if you know that like Tues and Fri are better then im all game.
My free days to workout are as follows-Tues, Wed, Thurs, Fri, Sat


I will take care of that with the program design that I give you. Do you have access to a fully equipped gym? Or what equipment do we have to work with?

I have a gym membership which expires Sept 1, 2008 but school will have started then so im guessing my last day to workout will be like Aug 25ish.


Good. Can you go thru a typical day for your diet. We can always improve.

Breaksfast is sometimes eggs or cereal (honey but cheerios) with bananas. I dont eat donuts or anything sweet for breakfast and I dont east fast food

Lunch- Peanut butter and jelly with something crunchy in the middle just for fun. Or egg salad on. I only eat whole wheat bread. Pleanters mixed nuts which are really tasty and seem pretty good for you.

Dinner- Its different every night. I like seafood, I rarely eat pizza and other typical dinners. I have some Lean Cuisine meals which I highly recommend the Chicken Carbonera, its out of this world.


What do you do at work?

I work at FedEx as a package handler. The job is very blue collar and physically demanding. Its not stop moving packages of 50+ pounds for 4 hours non-stop. We generally everyday move about 6000+ packages so we need to move as quick as possible to get the drivers out of the loading docks on time. I usually down 2 liters of work due to the amount we sweat. And when I get home I usually take a 2 hour nap because Im usually beat afterwards. Although sometimes there are light days, so its not as bad as it sounds, some days I just take my time, trying not to burn myself out.

However I should note, when I go to the gym, its right after FedEx. The 15-20 minute drive gives me time to rest and cool off.

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Permalink Reply by Josh on June 8, 2008 at 9:55am

Kevin, I'm going to fully reply later today...might be tonight. But everthing sounds good so far. Your weight lifting experience will really help. Push/Pull is not a bad choice but we'll be doing full body here. And yes, Tuesday/Friday is much better. Or even Tuesay/Saturday. Your choice. I do see some improvements with your diet, though. I'll get back to you later. And I've known a few people that work similar jobs to yours. UPS has their main hub here in Louisville, KY. Talk to you later...

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Permalink Reply by Josh on June 8, 2008 at 8:14pm

Kevin, I'm going to go thru some stuff below:

Exercises for your WLC Cycle:
1) Quads - Barbell Squats
2) Chest - Incline Barbell Bench Press
3) Hamstrings - Dumbbell Stiff Legged Deadlift
4) Back Width - Pull Ups hands facing towards your body
5) Calves Gastrocs - Leg Press Calf Raises
6) Back Depth - Barbell Deadlifts from the Floor
7) Calves Soleus - Seated Calf Raise
8) Shoulders - Standing Overhead Barbell Press
9) Calves Tibia - Reverse Calf Raise (do they have a machine in your gym for this? It works the front part of the lower leg muscles..see calf exercises page on website)
10) Biceps - Alternate Dumbbell Curls
11) Triceps - Dips
12) Forearms - Pinwheel Curls

Okay, I usually would not put two forms of deadlifts in the same workout for someone working out 3 times per week. You will only be working out twice per week, so you will have plenty of time to recover! This will work great for your legs too! I've included specialized sets for your legs. Make sure to explode on the positive portion of each rep on your calves, hold the peak contraction for a good 3 seconds, lower slowly, and stretch in the bottom position as far as possible for 3 seconds. That's one rep. Do this on every calf exercise! Let me know if you have any questions on the exercises above.

Okay. Will it be tough for you to add a few meals into that diet plan? Have you used whey protein before? I can tell you're going to need a lot more calories than you currently have. Do you know how to count calories? It's very important that you do or that you learn! I am here to help.

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Permalink Reply by Kevin on June 8, 2008 at 9:14pm

Cool plan. One question. What exercises do I do on Tues and what excericsies do I do on Fri (or Sat)?

And Im well aware I have to eat alot, its just sometimes its hard to sit down and come up with decent meals. I have used whey before, but when would be the optimal time to take it? I also have Metrex protein bars with at least 30g of protein in every bar, should I use them or just the whey?

I've never really counted them (calories) before, but I'd guess I'd have to measure out each serving size and such, do I also have to keep a record of the Saturated fats and trans fats and all that other info?

The one thing I need help with is what excercises do I do on what day, or do I all the above every time i go to the gym?

Can you give me some foods that are essential to helping with my workouts?

As for the Reverse Calf Raise, im not sure if they have this specifically but is there another piece of equipment(s) I can improvise on? (Im trying to use Youtube to find alternate ways and look up excercises im not familiar with)

Also, how many sets and reps?

I might nod off soon, I was at a graduation party and Im just beat from the heat. But my plan is to get everything on paper, printed out. I want it to say:

Tuesday Workout-Do the Follwoing

Blah blah blah blah

Fri Workout- Do the follwing

Blah blah blah

This is just so I know what Im doing when I go in, I also kind of want to make a small jorunal of what foods are good, what foods are bad, and when is the best time to take them.

Also, what about the abdomainal/core region? Can we maybe do a few excerices for abs/core?

Thnx again, your help is much appreciated, your helping me in ways you cant imagine:)

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Permalink Reply by Josh on June 9, 2008 at 7:17am

Kevin, how about this...I'm actually working on a free ebook to explain all of this and am probably about 50% finished with it...but for now, let's do this...

Let's come up with a typical schedule for you for each day. For example:

This is an example...try to come up with something similar for you for workout days and non workout days

Workout Days
0800 Meal 1, 700 Calories
1100 Meal 2, 600 Calories
1400 Meal 3, 700 Calories
1600 Pre Workout Meal
1600 - 1700 Workout

1) Quads - Barbell Squats then Quad Stretch
2) Chest - Incline Barbell Bench Press then Chest Stretch
3) Hamstrings - Dumbbell Stiff Legged Deadlift then Hamstring Stretch
4) Back Width - Pull Ups hands facing towards your body then Back Width Stretch
5) Calves Gastrocs - Leg Press Calf Raises then Calf Stretch
6) Back Depth - Barbell Deadlifts from the Floor then Back Depth Stretch
7) Calves Soleus - Seated Calf Raise then Calf Stretch
8) Shoulders - Standing Overhead Barbell Press then Shoulders stretch
9) Calves Tibia - Reverse Calf Raise then Tibia Stretch
10) Biceps - Alternate Dumbbell Curls then Biceps Stretch
11) Triceps - Dips then Triceps Stretch
12) Forearms - Pinwheel Curls then Wrist Curls plus Forearms Stretch

1700 Post Workout Meal
1730 Meal 4, 500 Calories
1930 Meal 5, 500 Calories
2200 Meal 6, 300 Calories
2300 Go to Bed

If you don't know where to start on calorie intake, start with about 2500 for each day of the first week. We'll then increase from there.

Now to answer your other questions

You'll do all of those exercises each workout day. It's a complete full body workout.

I would use whey before and after your workout for your pre and post workout meals. Besides that, I prefer you to have whole food meals with good protein sources like beef, chicken, tuna, shrimp, etc. When you can't have a whole food meal, then use whey to make you a liquid meal. I like to grind oats in a coffee grinder and mix them with whey. Goes down fast. And you need good sources of fat like olive oil, fish oil, flax oil, almonds, walnuts, pecans, etc. You can use the bars whenever you want for convenience if needed. After you finish the bars, I would stick with other foods and whey.

For help in keeping track of the calories you eat, try using the free journal at Fitday.com. Enter the foods and amount you eat in your journal on Fitday and it counts the calories for you.

For diet info that I recommend, please see the Weight Lifting Diets page.

For reverse calf raises, see this page Calf Exercises. See towards the bottom of the page. You'll see all kinds of ways to improvise on them.

For sets and reps, we'll mostly be doing 1 or 2 sets of each exercise. Starting out, we'll only be doing one set of each exercise along with a specific stretch after each exercise. You need to become familiar with the stretching by reading this Stretching and going to the links for each muscle group. Find a stretch that you want to do for each muscle group. These are very important!

Also, please read as much as you can about the weight lifting program I use by reading this page WLC Program. This will give you a good idea of sets and reps throughout the program. Plus, I will help you along the way.

You can do a few ab exercises if you want, but here's my take on ab exercises.

I know this is a lot to read, but it will hep you learn tremendously. Let me know if you have questions.

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Permalink Reply by Kevin on June 9, 2008 at 5:22pm

Cool some great info. I looked at some of the stretches and I had a question for the Quad stretch 2. In the pictures youre standing on one leg and curling the other? Is that what your doing, its hard to tell from the angle of the pics?

Also, how does this look fore an improvised reverse calf raise?

Look ok to you?http://www.youtube.com/watch?v=ZXziJPs2hDM

Also, how long should my full body workout take, with the stretches?

I have a few moew questions but Im on a dialup conections at my sisters so I'll repost again with more ?'s when I get back home.

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Permalink Reply by Josh on June 9, 2008 at 7:30pm

All I'm doing in quad stretch #2 is pretty much bending my knee and leg and putting pressure against my leg with the bar. You can do the same by simply standing and grabbing one leg at a time with your hand. But yes, I am standing and curling the leg in the pics.

That is a standing reverse calf raise, but it's almost impossible and very dangerous to do it the way that guy is doing them. He even messes up on the second rep and cuts it short because he was about to lose balance. Use a power rack to do them and lean up against the supports with the weight so you can keep your balance. Use a calf block to get a good stretch on the bottom position. You can use a standing calf raise machine to do them also.

The time depends on the number of sets and reps. Starting out for the Rise part of the program, they will probably be about 45 minutes. I would say that the longest they will take is about an hour to an hour and a half. I have a similar setup to yours and it takes me about an hour and a half for the longer workouts. You've just got to keep moving with this workout. The stretches give you a good rest in between sets. So, as soon as you finish your stretch, move onto the next warm up if needed for the next exercise.

I hate dial up connections. I use to have one for years because I couldn't get anything else where I lived.

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Permalink Reply by Kevin on June 9, 2008 at 9:01pm

Youre right I didnt notice the guy losing his blance until I rewatched it. Good call. How would I do the reverse calf raise on the standing calf machine? Dont my feet kind of have to be 'in front' of the bar

Use this vid to see what I mean. Do my feet have to be in-front like that? See how her feet are placed on the block of wood, do my feet always have to be in that similar position when im doing the excercise. Wont I have a bit of trouble trying to get my feet in the right place on some of the other machines?

http://www.youtube.com/watch?v=uCrArtgWmfs

I agree with the power rack, but what else can I use to substitute for the block of wood? Can I use a 45LB weight, those babies are pretty thick, do you think that I could use one or two of those. Stacked ontop of each other I suppose? Or maybe one will be thick enough to allow me the range of motion I need for the exercise?

I think what I might end up doing tomorrow is heading to the gym just to scout out everything once again, see what new equipment they have and see if I can get a feeling for how to map out my workout. I'll also take a look at some of the excerises, just see if I can get the range of motion down. Only problem is I cant stay do do the actual workout lol my mom needs the car but I think Thurs or Sat is going to be my first real day with this workout. Friday I'll be out of town:(

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Permalink Reply by Josh on June 9, 2008 at 9:19pm

http://www.youtube.com/watch?v=oSrQygP_Q8A

And yes, your heels should be on the calf block with your toes off the end. Like the woman in the video you posted. You might have some trouble finding a machine, but there will be something that will work. If they have squat racks and power racks at your gym, you can use the uprights to help you balance if they have calf blocks available that you can move to the squat rack. See what you cand find. A standing claf raise machine should have room for you to position your feet properly as shown in the video above.

A 45 pound weight would work, but I'd like the block to be higher. That stretch position is very important and the further you go down, the better the exercise. Do they have a standing calf raise machine that you can step in backwards?

Scouting everything out is a very good idea. Thursday or Saturday will work fine as your first workout. Let me know what you find after you scout it out...

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Permalink Reply by Kevin on June 12, 2008 at 9:18am

So I scouted the gym out and they actually re-did the place and put in some new stuff. Good news is they have the wooden block so we dont have to improvise, which is nice.

Ive actually printed out your entire section on Stretching and I think Ive killed a rain forest in the process but whatever I plan on taking it with me and reading over it, maybe even take it to the gym with me.

My main concern in this whole thing is that Im only performing one set of each exercise. I realize this is only the beginning and I have about 2-2 1/2 months to train and I was wondering if you could just give me a quick rundown of how things will progress into the later months? When will I be doing more sets? When do I increase weight? And actually what weight should I start out with on my exercises?

I realize this all takes time but I really want to use these 2- 2 1/2 months extremely efficiently, getting the best advice and the best results possible.

I made a list of what my meals and workout would/will look like but I know it needs some fine tuning which is what I was hoping you could look over and make some recommendations.

Workout Days Food Plan: Tuesday and Saturday

4AM- Meal 1, 700 Calories
445-730AM- FedEx
745-915AM- Gym Workout
930AM- Meal 2 600 Calories
12PM- Meal 3- 500 Calories
4or5PM- Meal 4- 600 Calories

Total- 2400 Calories

Off/Rest Days Food Plan: Need Help



Gym Workout: Tuesday and Saturday

1) Quads - Barbell Squats then Quad Stretch
2) Chest - Incline Barbell Bench Press then Chest Stretch
3) Hamstrings - Dumbbell Stiff Legged Deadlift then Hamstring Stretch
4) Back Width - Pull Ups hands facing towards your body then Back Width Stretch
5) Calves Gastrocs - Leg Press Calf Raises then Calf Stretch
6) Back Depth - Barbell Deadlifts from the Floor then Back Depth Stretch
7) Calves Soleus - Seated Calf Raise then Calf Stretch
8) Shoulders - Standing Overhead Barbell Press then Shoulders stretch
9) Calves Tibia - Reverse Calf Raise then Tibia Stretch
10) Biceps - Alternate Dumbbell Curls then Biceps Stretch
11) Triceps - Dips then Triceps Stretch
12) Forearms - Pinwheel Curls then Wrist Curls plus Forearms Stretch

Each exercise is performed with one set with about 8-10 repetitions and stretching immediately after the set is performed.

And again, I thank you, your help is priceless

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Permalink Reply by Kevin on June 12, 2008 at 9:39am

And I made an account @ Fitday.com so I'm gona go mess around in that for a bit:)

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