I'll second what dave said
:hbang: :hbang: :hbang:

And dam i'm tryin to come workout at your gym bro. leather couches, a water slide ... I'm in.

Fuck yeah brothers!


I got 4 guest passes that are good for a month...come up to Canada and I'll work something out hahaha

WORKOUT A (Performed Friday May 19th)
185lbs
Leg Press [2] 200 230
Leg Extensions (Single Leg) [1] 60 80
Pullthroughs [1] 90 120
Flat D.B. Bench [2] 50 60
Cable Crossovers (Down) [1] 30 40
Shoulder Press [1] 45 50
Side Laterals [1] 10 20
Cable Pressdowns [1] 105 125
Wide G. Pulldowns [2] 150 170
C.G. Cable Rows [1] 125 135
Calves [2] 190 220

Workout A went pretty well, it was hard as shit though. I stepped all the weights by as much as I could and squeezed out 15 reps for all of them. For comparison I've posted previous numbers and this workouts numbers (bolded). 12-15RM has to be one of the most painful things I have ever done haha, the muscle burn around 12 is delightful compared to the heat that rep 15 is packin. :weights: No Pain No Gain!

WORKOUT B

Leg Press (Sled) [2] 305 395
Leg Extensions [1] 90 130
Leg Curls [1] 70 110
Incline D.B. Bench [2] 45 50
Cable Crossovers (Up) [1] 15 25
Shoulder Press (Machine) [1] 60 80
Upright Rows [1] 75 100
R.G Pressdowns (Single Arm) [1] 30 50
Rev. G. Pulldowns [1] 105 125
W.G. Rows [2] 105 120
Calves [2] 120 180

I've been kinda busy so I haven't had much time to post my workouts...Here's round two of exercise B (previous workout is bolded). I'm very close to my 15RM on all of these, if not higher.

WORKOUT B

Leg Press (Sled) [2] 395 485
Leg Extensions [1] 130 150
Leg Curls [1] 110 130
Incline D.B. Bench [2] 50 55
Cable Crossovers (Up) [1] 25 30
Shoulder Press (Machine) [1] 80 85
Upright Rows [1] 100 120
R.G Pressdowns (Single Arm) [1] 50 55
Rev. G. Pulldowns [1] 125 135
W.G. Rows [2] 120 130
Calves [2] 180 220

This is round 2 and 3 of B...I had to skip round 3 for A because the gym was closed and couldnt make up the workout. I've completed 2 weeks of the 12-15RM mesocycle and I think I will begin the next mesocycle starting monday. 12-15 reps for me, at 5:30-6am, is not pleasant lol. I'm still debating what to do, but so far the next mesocycle is in the lead.

After 2 weeks of 12-15RM I am roughly 185lbs, my strength hasn't changed noticeably, and neither has size...but its still early in the program for that.

Would I get more size if I stayed with the 12-15RM for another 2 weeks or if I went on to the 8-10RM? That's the million dolar question right now. And seeing that I am already passed my 15RM's (that I found just after my 5x5 routine)...Can I make 3 more weight progressions in each workout?

If you're close to your true 12-15 RM for a lot of exercises, then I'd move on to the 8-10's. Whatever's still lighter than it needs to be, make adjustments and increases for your 8-10's. My growth didn't start till the last week of 15's on through the rest of the program. I'd try to milk the 8-10's for three weeks, then the 4-6 reps indefinately.. Your work capacity/fitness level will be increased from all the high reps.

If you aren't gaining by the 8-10's, then the blame rests solely on your undereating. By this point, you have the benefit of frequency, progressive loading, and good exercise selections. That means there's only one thing left to blame..:D

Mesocycle 2 8-10RM
 

WORKOUT A

A2G Squats [2] 135
Leg Curls [1] 90
Flat Bench Press [2] 160
Incline D.B. Press [1] 60
Side Laterals [1] 25
Skullcrushers [1] 75
Rev. G. Pulldowns [2] 150
Wide G. Rows [2] 140
Preacher Curls [1] 100
Calves (15-20 reps) [2] 240

I started the 8-10RM cycle...I enjoy it alot more than the 12-15s. Alot of the weight is kinda low, compared to what I was doing during Needsize's 5x5, but it has been about a month since I've done some of these exercises (A2G more importantly). I've also started doing cardio on off days, running on the treadmill or using the eliptical, usually around 5K (about 3 miles roughly, I think). I'm really out of shape cardio wise so thats the reason why its in now.

I double checked my diet and everything should be fine.
P 300 F 100 C 350

Don't worry buddy, your strength will rebound quickly. That's a perk of linnear periodization. You start off lighter, then build up intensity through the mesocycle. Here's a paragraph I originally posted in Anuj's journal that applies to what you just did for the 15 rep mesocycle:

This pertains to your 8-10's on through your 4-6 RM. Keep at it and attack that dinner table!..Especially with all that cardio!

That's exactly what I wanted to hear lol. Thanks for the input big guy!


I've adjusted my diet so that cardio doesn't create a calorie deficit. I'm still getting the same calories and macros at the end of the day as I did before I started cardio...but only time will tell, everything looks good on paper :weights:

WORKOUT B

Deadlifts [2] 225
Leg Extensions [1] 170
Leg Curls [1] 95
Incline Barbell [2] 140
Flat D.B. Press [1] 70
Front Raises [1] 25
Rev. G. Pressdowns [1] 60
W.G. Pulldowns [2] 170
Incline Curls [2] 40
Calves (15-20 reps) [2] 240

Great workout, really took alot of effort for some of them. Felt great after all was said and done. Tomorrow is another cardio day. Nothing really new to report yet. I took some pics and I'm working on posting them, they're not the best quality but you can get an idea of my progress.