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02-01-2006, 09:46 PM
| #91 (permalink) |
| Rank: Lightweight Experience: 3-5 Years  Join Date: Nov 2005
Posts: 1,596
Country: 
Gender:  |  I've been at this program for 4 weeks now, I'm going to go through two more cycles and then I'm going to switch some exercises. Current: New: Day One Chest/Back A1-Bench Press A1-Same A2-Flat Dumbbell Flyes A2-Same B1-Incline Bench B1-Decline Bench B2-Incline Flyes B2-Decline Pullovers C1-Lat Pulldown C1-Same C2-DB Pullovers C2-DB Row D1-Barbell Rows D1-Same D2-Seated Cable Row D2-Same Day Three Bi's/Tri's A1-Barbell Curls (EZ-Bar) A1-Cable Curl A2-Dumbbell Curls A2-Single Arm Cable Curl B1-Preacher Curls (EZ Bar) B1-Same B2-Hammer Curls B2-Same C1-Weighted Dips C1-Close Grip EZ Bar Bench C2-Triceps Extensions (DB) C2-Same D1-Cable Pressdowns D1-Weighted Dips D2-Reverse Curls D2-Skullcrushers Day Five Shoulders A1-Barbell Press A1-Same A2-Wide Grip Upright Rows A2-DB Front Raises B1-Machine Press B1-Rotating DB Press B2-Side Laterals B2-Side Laterals C1-Bent Over Laterals C1-Same C2-Machine Rear Delts C2-Same D1-Power Shrugs D1-Same D2-Close Grip Upright Rows D2-Same Day Six Legs A1-A2G Front Squat A1-Same A2-DB Lunges A2-Leg Press B1-Machine Squat B1-Same B2-Leg curls B2-Stiff Legged Deadlift C1-Deadlifts C1-Same C2-Calves C2-Same These are the Current and Future exercises...they are not final and I would appreciate any criticism. I'm having trouble finding a replacement for Machine Rear Delts  Last edited by Kane; 02-01-2006 at 09:57 PM. |
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02-01-2006, 10:27 PM
| #92 (permalink) | |
| Rank: Light Heavyweight Experience: 3-5 Years  Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,857
Gender:  | Quote:
thanks for filling me in though...  | |
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02-02-2006, 03:36 PM
| #93 (permalink) |
| Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005
Posts: 1,596
Country:
Gender: | Day Six Legs/Abs A1-A2G Front Squat 135 A2-DB Lunges 50 B1-Machine Squat 450 B2-Leg curls 90 C1-Deadlifts 225 C2-Calves 90 As always, legs was the most intense day. I hit my max for the machine squat, which is good because it's getting to be a pain in the arse to load 450lbs worth of plates on it  . My trap is still a little strained from the shrugs, so I had to drop the deadlifts to 225. I was on the verge of puking after the 4th set of Squats and lunges and was just about ready to heave when I remembered about my pre-workout shake. So I took a breather and somehow stopped myself from actually heaving (If my stomach thinks it can ruin my workout nutrition...it can go fuck itself :eek: :cool: ). I'm gonna be sore tomorrow, I can already feel it coming. |
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02-03-2006, 11:27 AM
| #94 (permalink) |
| Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005
Posts: 1,596
Country:
Gender: | Day One Chest/Back 171lbs A1-Bench Press 190 A2-Flat Dumbbell Flyes 30 B1-Incline Bench 135 B2-Incline Flyes 25 C1-Lat Pulldown 162.5 C2-DB Pullovers 80 D1-Barbell Rows 155 D2-Seated Cable Row 125 The usual. Good workout, Minor increases in weight for most exercises, slight reduction in Lat pulldown and Barbell rows. I'm going to try and get a digital camera from a buddy so I can post some progress pics ;) . Other than that, nothing to report. |
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02-05-2006, 10:39 AM
| #96 (permalink) |
| Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005
Posts: 1,596
Country:
Gender: | Day Three 170lbs A1-Barbell Curls (EZ-Bar) 95 A2-Dumbbell Curls 25 B1-Preacher Curls (EZ Bar) 75 B2-Hammer Curls 25 C1-Weighted Dips BW+45 C2-Triceps Extensions (DB) 70 D1-Cable Pressdowns 200 D2-Reverse Curls 140 Great Workout! Fuck I love arm day! . Compared to when I first started this routine, the exercises are considerably easier to do. Cable Pressdown Machine is maxed out now :eek: , so I'll have to increase D2 from now on. |
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02-05-2006, 11:09 AM
| #97 (permalink) | |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years  Join Date: Mar 2005 Location: CA
Posts: 4,112
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Gender:  | Quote:
If you are maxed out on the cable pressdowns, pick up a new exercise to build upon. No matter what, you need to increase the weights every workout. The secondary supersets aren't as important to increase as the first [primary compounds] are. | |
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02-06-2006, 06:34 AM
| #99 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,857
Gender: | hi kane.... glad to learn your workout's going off well... i have a VERY very important question for you: Do you increase the weight in each week on all the core exercises...? incase those of you who are reading don't know what "core" exercises are, i'll give a brief description: The Deadlift, Squat, Bench Press, Military Press, Lat Pull Down, etc are all CORE lifts... in other words, all the first exercises of each superset is a core lift... now kane, is it mecessary to increase the weight by 5-10 lbs per week for each core lift...? thanks in advance for the reply... |
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02-06-2006, 05:28 PM
| #100 (permalink) |
| Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005
Posts: 1,596
Country:
Gender: | Here's my spreedsheet up till now. Ignoring the few blips in the weight I lifted...I've made a huge effort to get those numbers up. It will make or break your gains IMO. You have to up the cores. I'm approaching my maxes right now, so I up the weight by 5lbs and do as many of the 5 sets as I can with that weight and then if I can't continue with that weight I go back and lift last weeks weight for the rest of the sets. I only record the new weight lifted if I can make the 5x5, otherwise I put last weeks weight so I don't forget that I didn't make the 5x5 last workout. Use your judgement when you increase the weight, it doesn't have to be 5-10lbs, it can be anything as long as it's an increase. |
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