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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

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"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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i know... weight constant for all 5 sets of 5 reps...

thanks for filling me in though...

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.

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.

Yeaaaaaah Buuddaaaay!

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.

Sweet deal man. I suggest you keep the progressive loading aspect of the training for continued growth.

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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Yeeaaahh, buudaaaay! Nothin but a candy kane!

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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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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