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Ant Mitchell · 05-11-2006, 04:09 PM

Quote:

Originally Posted by Eric3237

Which program is this? Is this something new 0311 designed or is it somewhere on the thread?

My first question is: where are the squats? If you're using 0311's setup then I'm pretty sure that "oympic squats" are at the heart of it. Never forget the difference between having that barbell on your shoulders and just pushing up and down with your legs...

yea, and like 0311 said, the machines are only going to be used in the 12-15 rep cycle. so when I start the 8-10 cycle in 2 weeks, I'll be doin A2G squats with that bar right on them shoulders

Eric3237 · 05-11-2006, 04:25 PM

Gotcha. Wasn't realizing this was the one 0311 did after the pec tear.

Ant Mitchell · 05-12-2006, 06:42 PM

Week 1, A2

leg press (sled) 2x15x320+empty rack
leg extension 1x14x240
pullthroughs 1x15x100
flat db bench 2x15x120
cable crossovers 1x15x100
shoulder press 1x14x90
side laterals 1x15x20
cable pressdowns 1x15x130
wide grip pulldowns 1x15x200
closegrip cable rows 1x15x200
calves 2x15xmy weight

finished with some forearm wrist curls

Darkhorse · 05-14-2006, 03:47 AM

Quote:

Originally Posted by Ant

finished with some forearm wrist curls

Yeah, I bust those out in the shower after the gym..Saves on time, and it's definately in my top three exercises.

Ant Mitchell · 05-15-2006, 06:22 PM

Week 2, B2

Smith leg press 2x14x140 (better weight than last time)
leg extensions 1x14x240
leg curls 1x14x210
incline db bench 2x13x120
cable crossovers 1x15x140
db shoulder press 1x12x90
upright rows 1x15x85 (need to go heavier next time)
1 arm reverse grip pressdown 1x13x60
reverse grip pulldowns 1x15x200 (I think I'm going to substitute pullups for these from now on because the cables only go up to 200 and its not nearly enough

)
wide grip rows 2x15x105

Darkhorse · 05-15-2006, 06:25 PM

Quote:

incline db bench 2x13x120

I'm assuming you mean 60 lb dumbbells?

Quote:

I think I'm going to substitute pullups for these from now on because the cables only go up to 200 and its not nearly enough

You're a better man than I if you can do chins for sets of 15! I could do one set of 15 with my bodyweight, but that's as good as it gets! I'd never progress with added weight..

Looking good!

Ant Mitchell · 05-15-2006, 06:53 PM

Quote:

Originally Posted by 0311

I'm assuming you mean 60 lb dumbbells?

You're a better man than I if you can do chins for sets of 15! I could do one set of 15 with my bodyweight, but that's as good as it gets! I'd never progress with added weight..

yea, 60 lb dumbells.
and I may not be able to hit 15 for each set of chins, probably more like a 10-12 rep range, but I was thinking that at least I'd have some actual resistance that way, because the weight that my gym has on the cables doesnt go nearly as high as I need to do pulldowns.

Ant Mitchell · 05-17-2006, 05:53 PM

Week 2, A3

leg press (sled) 330+empty rack
leg extension 1x13x250
pullthroughs 1x15x110
flat db bench 1x15x120, 1x13x130
cable crossovers 1x12x120
shoulder press 1x13x90
side laterals 1x15x20
cable pressdowns 1x14x130
wide grip pulldowns 1x15x200
closegrip cable rows 1x15x200
forearm wrist curls

Ant Mitchell · 05-17-2006, 06:07 PM

I'm nearing the end of the 2nd week of the 12-15 rep cycle and my weight is still increasing somewhat, so I may go into a 3rd week since I'm still progressing.

Darkhorse · 05-17-2006, 06:22 PM

Quote:

Originally Posted by Ant Mitchell

I'm nearing the end of the 2nd week of the 12-15 rep cycle and my weight is still increasing somewhat, so I may go into a 3rd week since I'm still progressing.

Wise..Milk it for all it's worth, then move on...Kinda like in that movie "Independance Day" where the aliens moved from planet to planet, consuming every resource, then moving on..

05-11-2006, 04:25 PM	#12 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,487 Country: Gender:	Gotcha. Wasn't realizing this was the one 0311 did after the pec tear.
	Eric3237's Sig:Anybody can talk a lot. Smart people listen... -Son's first grade teacher

05-12-2006, 06:42 PM	#13 (permalink)
Ant Mitchell Rank: Member Experience: 1-2 Years Join Date: Dec 2005 Location: CT Posts: 102 Country: Gender:	Week 1, A2 leg press (sled) 2x15x320+empty rack leg extension 1x14x240 pullthroughs 1x15x100 flat db bench 2x15x120 cable crossovers 1x15x100 shoulder press 1x14x90 side laterals 1x15x20 cable pressdowns 1x15x130 wide grip pulldowns 1x15x200 closegrip cable rows 1x15x200 calves 2x15xmy weight finished with some forearm wrist curls
	Ant Mitchell's Sig:6', 212 lbs, ~15% BF

05-15-2006, 06:22 PM	#15 (permalink)
Ant Mitchell Rank: Member Experience: 1-2 Years Join Date: Dec 2005 Location: CT Posts: 102 Country: Gender:	Week 2, B2 Smith leg press 2x14x140 (better weight than last time) leg extensions 1x14x240 leg curls 1x14x210 incline db bench 2x13x120 cable crossovers 1x15x140 db shoulder press 1x12x90 upright rows 1x15x85 (need to go heavier next time) 1 arm reverse grip pressdown 1x13x60 reverse grip pulldowns 1x15x200 (I think I'm going to substitute pullups for these from now on because the cables only go up to 200 and its not nearly enough ) wide grip rows 2x15x105
	Ant Mitchell's Sig:6', 212 lbs, ~15% BF

05-17-2006, 05:53 PM	#18 (permalink)
Ant Mitchell Rank: Member Experience: 1-2 Years Join Date: Dec 2005 Location: CT Posts: 102 Country: Gender:	Week 2, A3 leg press (sled) 330+empty rack leg extension 1x13x250 pullthroughs 1x15x110 flat db bench 1x15x120, 1x13x130 cable crossovers 1x12x120 shoulder press 1x13x90 side laterals 1x15x20 cable pressdowns 1x14x130 wide grip pulldowns 1x15x200 closegrip cable rows 1x15x200 forearm wrist curls
	Ant Mitchell's Sig:6', 212 lbs, ~15% BF

05-17-2006, 06:07 PM	#19 (permalink)
Ant Mitchell Rank: Member Experience: 1-2 Years Join Date: Dec 2005 Location: CT Posts: 102 Country: Gender:	I'm nearing the end of the 2nd week of the 12-15 rep cycle and my weight is still increasing somewhat, so I may go into a 3rd week since I'm still progressing.
	Ant Mitchell's Sig:6', 212 lbs, ~15% BF

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