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WORKOUT A
A2G Squats [3] 205 215 Leg Curls [2] 140 145 Flat Bench Press [3] 200 210 Incline D.B. Press [2] 80 85 High Pulls [2] 135 145 Side Laterals [1] 75 90 Skullcrushers [1] 105 115 Rev. G. Pulldowns [3] 180 185 Wide G. Rows [3] 170 175 Calves (10-15 reps) [3] 270 275 WORKOUT B Deadlifts [3] 255 260 Leg Extensions [2] 195 200 Leg Curls [1] 140 145 Incline Barbell [3] 170 175 Flat D.B. Press [2] 85 90 Smith Military Press [2] 110 115 Front Raises [2] 40 40 W.G. Pulldowns [3] 195 200 Rev. G. Pressdowns [2] 75 80 Incline Curls [2] 55 55 Calves (10-15 reps) [3] 265 270 Here's the numbers for week 1 (B,A,B) and week 2 (A). I couldn't make an increase in all the exercises (ie. front raises and incline curls) and I switched side laterals from DB to a machine just because I can go "heavier" on the machine and step the weight in smaller increments. I'm sure next workout the numbers will increase across the board. Overall I'm noticing alot of leg growth, which I'm happy with. I'm sitting at a lean 187lbs which is even better and its only going up. The weights are getting pretty heavy but I won't have any problem making the progression on the compounds or most of the isolations. I've also been told that I'm getting bigger (by co-workers and friends that I haven't seen in the last 2 weeks). This is definitely the Animal Cycle! :benchpress: |
Congrats!
Sounds like you're nearing a post in the PR Thread! :spam: |
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Which brings me to my next topic...I'm going to be on HST for roughly another 3 weeks and then I will need a new program. I was reading the DFT sticky and it sounds promising. Thoughts, comments, suggestions anyone? |
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Gym was closed today....the roof didn't fall in so why the fuck can't I workout! As a result I will have to sacrifice a 'Workout B' to the Iron Gods :wtf: :weights:
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WORKOUT A
A2G Squats [3] 225 Leg Curls [2] 150 Flat Bench Press [3] 215 Incline D.B. Press [2] 90 High Pulls [2] 155 Side Laterals [1] 105 Skullcrushers [1] 135 Rev. G. Pulldowns [3] 190 Wide G. Rows [3] 180 Calves (10-15 reps) [3] 280 This has to be the best workout of my entire career lol. I've beaten PR's that I set in Needsize's 5x5. My Bench was 200 [5x3] now its 215 [3x6], Squats were 225 [1x5] now 225 [3x6], Incline DB was 75 [2x8] now 90 [2x6], Highpulls were 115 [2x8] now 155 for [2x6], and I've never pulled as much weight on any pulldown as I am now. If anything HST has given me more strength gains than hypertrophy :wtf: . I am getting bigger although its really hard for me to tell, but holy fuck am I noticing a spike in strength. Perfect for bouncing into DFT/DFHT!! |
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I lost another Workout B because it was a holiday on monday up here in the Igloo. But on a better note...Things are definitely coming together as far as my next routine goes. I'm not going to give away any spoilers just yet but it involves DFT or DFHT or possibly BOTH!
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