The Program

Discussion in 'Member Online Journals' started by Excessiveone, Dec 16, 2012.

  1. Excessiveone

    Excessiveone VIP Member

    Apr 6, 2012
    395
    33
    Face Pulls
    85# 20r, 20r, 20r, 20r

    Bench
    Bar-8, 95-5, 135-5, 185-1, 1, 220-1, 250-2, 2, 2, 2, 2, 1/2" rubber mat on chest
    Goal met 250 for triples next week


    BOR's
    245- 10r, 10r, 15r Goal met up to 265 next week
    Much easier using 3 sets, didn't get light headed.

    Power Shrugs
    135/225/315/405/495, all sets 10 reps Goal met Going to stay at this weight for now.

    Push Downs
    15r, 15r, 15r

    Hammer P Curls
    10r, 9r, 10r
     
  2. Excessiveone

    Excessiveone VIP Member

    Apr 6, 2012
    395
    33
    Squats
    Wore loose single ply briefs hip is sore again.

    Bar -18 Goal 5s/triples
    165-5,5
    235-3
    290-2
    325-3, 3, 3, 3, 3 Goal met

    Leg Press 580 Goal 3s/40r
    19, 19

    RDL 245 Goal 3s/30r
    10r, 10r, 10r

    Good session.
     
  3. Excessiveone

    Excessiveone VIP Member

    Apr 6, 2012
    395
    33
    Face Pulls
    3s/20r 85lbs

    IYTW Raises 5lbs
    3s-5x7r

    Bench 3s/20r goal Off 1/2 rubber mat
    10r, 10r all paused reps, goal met

    sRam 295 singles
    3r, 3r, 3r all paused reps, goal met

    DB Rows 2s/25r
    105lb-13r,15r goal met

    Skull Crushers 3s/30r 95lbs
    15r, 15r goal met

    P Curls
    10r/3s goal met

    Maj Swole
     
  4. jhotsauce7

    jhotsauce7 TID Board Of Directors

    Jan 18, 2011
    2,578
    474
    Nice progress .. Meeting those goals!
     
  5. ChrisLindsay9

    ChrisLindsay9 VIP Member

    Jun 17, 2013
    2,773
    1,145
    Great workout! Nailing those goals!
     
  6. Excessiveone

    Excessiveone VIP Member

    Apr 6, 2012
    395
    33
    Going to make a couple small adjustments to this program, overall very pleased with the short term results. Progress will slow at some point as I started a bit light. The next big hurtle is the diet.


    Thanks Guys!
     
  7. Excessiveone

    Excessiveone VIP Member

    Apr 6, 2012
    395
    33
    9/12
    Deads worked up to singles w/445 for 5mins sumo
    12 singles

    Squat 3s/20r goal, 230 briefs, bc hip, knee wraps.
    1set 21r cardio

    Power Shrugs
    135/225/315/405/495 x 10

    Cable crunches 3s/10-25r
    15/15

    9/14
    Face Pulls ss/w v
    3s/20r 95lbs

    IYTW Raises
    3s/35r each set

    Bench 250 goal triples /mat off chest again to save shoulder some
    3, 3, 3, 3, 6 all paused

    BOR's 3s/30r w/265
    15r, 15r

    Skull Crushers
    15r, 15r

    DB Preacher Hammer 3s/10r
    10r, 10r, 10r

    Decent week. Going to deload this week, my shoulder is SORE so will do rehab & isolate work only for chest & shoulders.
     
  8. Excessiveone

    Excessiveone VIP Member

    Apr 6, 2012
    395
    33
    Squats ssb * s-ply briefs loose fit
    75-5, 125-5, 185-3
    255-3
    305-1
    * 345-1
    * 370-1

    Front Sq
    135-10, 185-10, 225-6 Could of done 10r easy, came up out of the hole too fast unfortunately bar slipped off collar bone.

    RDL 275 3s/30r goal
    15r, 16r

    Cable Crunches
    25r, 25r

    Dealing with hip pain again, cause was leg presses. sigh!
    Have two pairs of the same exact sized single ply briefs. The pair I used today slip on easy like tight shorts, the other 1 takes a couple minutes to get on and gives me quite a bit of support. Using them to continue training while waiting on the hip to recover.
     
  9. Excessiveone

    Excessiveone VIP Member

    Apr 6, 2012
    395
    33
    9/24
    Chest Day

    IYTW Raises
    3s

    Face Pulls
    2s 20r

    Decline Bench
    Bar-10, 95-10, 135-10, 185-10, 225-12, 265-5

    DB Rows 115's 2s/25r
    25r in 1s up weight to 125 next time

    Kaz Presses 3s/30r
    20r, 20r

    DB P-Curls 37.5
    10r, 10r, 10r

    Today
    Sumo Pulls off Mats, net about an inch minus the shoes

    265-3, 3
    355-2
    445-1
    535-5

    Front Squats
    185-8, 8
    225-6, 10

    Cable Crunches
    25r, 25r

    Great feedback on using lower percentages for strength gains.
     
  10. Mini Forklift Ⓥ

    Mini Forklift Ⓥ The Veganator

    Dec 23, 2012
    4,277
    719
    That looks like an awesome workout, strong as hell!

    Can you explain the Kaz presses?
     
  11. Excessiveone

    Excessiveone VIP Member

    Apr 6, 2012
    395
    33
    Sorry took so long to reply MF moved and new job is about 70hrs a week.
    Best to find it on ytube, however I will attempt to describe; its a close grip bench press but the bar path is higher emphisis is on the tri's.

    Appreciate the kind words MF, 50 more lbs for the same number of reps will be better.
     
  12. Excessiveone

    Excessiveone VIP Member

    Apr 6, 2012
    395
    33
    Squat/ strength phase wk1
    135, 185, 225 warmup
    275 x 3, 315, 355 x 1, 385 2 x 1

    RDL
    185 4 x 10

    Shoulder is fixed, finally. Messed up my back along the way. Hurt to pickup a bar so deads have been a struggle, worked on base core strength for many months. Its now coming together bigger numbers will follow.
     
    Bullmuscle7 likes this.
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