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The Program

Excessiveone

Excessiveone

MuscleHead
Apr 6, 2012
395
34
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
 
Excessiveone

Excessiveone

MuscleHead
Apr 6, 2012
395
34
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.
 
Excessiveone

Excessiveone

MuscleHead
Apr 6, 2012
395
34
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
 
jhotsauce7

jhotsauce7

TID Board Of Directors
Jan 18, 2011
2,805
684
Nice progress .. Meeting those goals!
 
ChrisLindsay9

ChrisLindsay9

MuscleHead
Jun 17, 2013
2,773
1,144
Great workout! Nailing those goals!
 
Excessiveone

Excessiveone

MuscleHead
Apr 6, 2012
395
34
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!
 
Excessiveone

Excessiveone

MuscleHead
Apr 6, 2012
395
34
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.
 
Excessiveone

Excessiveone

MuscleHead
Apr 6, 2012
395
34
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.
 
Excessiveone

Excessiveone

MuscleHead
Apr 6, 2012
395
34
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.
 
Mini Forklift Ⓥ

Mini Forklift Ⓥ

The Veganator
Dec 23, 2012
4,313
730
That looks like an awesome workout, strong as hell!

Can you explain the Kaz presses?
 
Excessiveone

Excessiveone

MuscleHead
Apr 6, 2012
395
34
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.
 
Excessiveone

Excessiveone

MuscleHead
Apr 6, 2012
395
34
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.
 
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