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Posts Made By:
Darkhorse
Forum:
Personal Journals
03-18-2006, 04:24 PM
Replies:
104
Duel Factor 5x5
Views:
46,566
Posted By
Darkhorse
Thursday: Upper 2 [17 RP] Low Incline...
Thursday: Upper 2
[17 RP] Low Incline Smythe: 315 (rest paused) 11,4,2
[2 x 8] Standing Military Press: 195
[3 x 10] Weighted Dips: n/a
Pulldowns: 250 (2x12 wide), 260 (2x8 medium)
[1 x 10]...
Forum:
Personal Journals
03-14-2006, 05:08 PM
Replies:
104
Duel Factor 5x5
Views:
46,566
Posted By
Darkhorse
Tuesday: Lower 1 [1x3] A2G Squats: 355...
Tuesday: Lower 1
[1x3] A2G Squats: 355 (Pyramid to max set)
[4x12] Power Shrugs: 335
[3x10] Pullthroughs: 150
[3x10,8; 1x20] Leg Press: 12.5 plates, 6 plates
[DC] Calves: 6.75 plates
[1x50]...
Forum:
Personal Journals
03-14-2006, 05:00 PM
Replies:
104
Duel Factor 5x5
Views:
46,566
Posted By
Darkhorse
Monday: Upper 1 [1x5] Flat Bench: 345 ...
Monday: Upper 1
[1x5] Flat Bench: 345
[4x10,8,8,6] Incline Dumbbell: 110, 115, 120, 120
[1x15] Incline DB Flyes: 50
[3x5] JS Rows: 275
[1x12] Cable Rows: 300 (whatever the stack is)
[2x12]...
Forum:
Personal Journals
03-12-2006, 04:15 AM
Replies:
104
Duel Factor 5x5
Views:
46,566
Posted By
Darkhorse
For my PCT, I was just planning on taking it for...
For my PCT, I was just planning on taking it for breakfast and lunch..:D
Forum:
Personal Journals
03-11-2006, 04:23 AM
Replies:
104
Duel Factor 5x5
Views:
46,566
Posted By
Darkhorse
Thursday: Upper 2 [17 RP] Low Incline...
Thursday: Upper 2
[17 RP] Low Incline Smythe: 295 (rest paused) 10,5,2
[3 x 8] Standing Military Press: 185
[3 x 10] Weighted Dips: 50
[20 RP] Pullups: bw (rest/paused) 10,5,5
[3 x 10]...
Forum:
Personal Journals
03-07-2006, 04:40 PM
Replies:
104
Duel Factor 5x5
Views:
46,566
Posted By
Darkhorse
Tuesday: Lower 1 [1x3] A2G Squats: 355...
Tuesday: Lower 1
[1x3] A2G Squats: 355 (Pyramid to max set)
[4x12] Power Shrugs: 325
[3x10] Pullthroughs: 150
[3x8, 1x20] Leg Press: 12 plates, 6 plates
[DC] Calves: 6.5 plates
[1x50] Abs...
Forum:
Personal Journals
03-06-2006, 04:39 PM
Replies:
104
Duel Factor 5x5
Views:
46,566
Posted By
Darkhorse
I appreciate it Anuj, but I'm looking for a full...
I appreciate it Anuj, but I'm looking for a full body routine, not a 4 day Gironda split. However, you are in the right train of thought...
Monday: Upper 1
[3x4,4,3] Flat Bench: 345
[2x10]...
Forum:
Personal Journals
03-03-2006, 07:07 PM
Replies:
104
Duel Factor 5x5
Views:
46,566
Posted By
Darkhorse
Friday: Lower 2 [3 X 8] Front Squats: 225 ...
Friday: Lower 2
[3 X 8] Front Squats: 225
[3 X 5] Deadlifts: 365, 385
[2 X 12] Ham. Curls: 165
[3 X 12] Leg Exten: 150
[4 X 20] Calves: 90
[5 X 10] Abs Work: 130
- Front squats was fairly...
Forum:
Personal Journals
03-02-2006, 01:26 PM
Replies:
104
Duel Factor 5x5
Views:
46,566
Posted By
Darkhorse
Thursday: Upper 2 [17 RP] Low Incline...
Thursday: Upper 2
[17 RP] Low Incline Smythe: 275 (rest paused) 9,5,3
[3 x 8] Standing Military Press: 165
[3 x 10] Weighted Dips: 45
[4 x 15,10] Pulldowns: 230 (2x15,12 wide), 250 (1x12...
Forum:
Personal Journals
02-28-2006, 04:52 PM
Replies:
104
Duel Factor 5x5
Views:
46,566
Posted By
Darkhorse
Tuesday: Lower 1 [1x3] A2G Squats: 335...
Tuesday: Lower 1
[1x3] A2G Squats: 335 (Pyramid to max set)
[2x12] Power Shrugs: 315
[2x12] Pullthroughs: 140
[3x12] Leg Press: 10 plates
[25 RP] Hamstring Curls: 90
[DC] Calves: 6 plates...
Forum:
Personal Journals
02-27-2006, 04:07 PM
Replies:
104
Duel Factor 5x5
Views:
46,566
Posted By
Darkhorse
Thanks brother. Yeah, I'm going to continue...
Thanks brother. Yeah, I'm going to continue along with this journal for the upper/lower..And I'll change the name so I won't mislead anyone.
After consideration, I want to cut through the...
Forum:
Personal Journals
02-25-2006, 04:32 PM
Replies:
104
Duel Factor 5x5
Views:
46,566
Posted By
Darkhorse
Friday: [1x5] Olympic Squats: 315 :D [5x5]...
Friday:
[1x5] Olympic Squats: 315 :D
[5x5] Incline Bench: 265, 275
[5x5] JS Rows: 285
-After each exercise per bodypart a loaded (DC) fascia stretch
- Beautiful way to close out my volume...
Forum:
Personal Journals
02-22-2006, 09:53 PM
Replies:
104
Duel Factor 5x5
Views:
46,566
Posted By
Darkhorse
Hot off the presses ladies. I've made some...
Hot off the presses ladies. I've made some changes because I want to keep lifting heavier, progressing past where I'm currently at in the 5x5. There are some changes that I'm gonna go through:
...
Forum:
Personal Journals
02-22-2006, 05:28 PM
Replies:
104
Duel Factor 5x5
Views:
46,566
Posted By
Darkhorse
Wednesday: [5x5] Front Squats: 225 [5x5]...
Wednesday:
[5x5] Front Squats: 225
[5x5] Standing Military Press: 205
[1x5] Deadlifts: 365, 385, 385, 395, 405 :D
[3x5] Weighted Pullups: bw + 30
[2x8] Pulldowns: 300 (stack)
-After each...
Forum:
Personal Journals
02-21-2006, 05:07 PM
Replies:
104
Duel Factor 5x5
Views:
46,566
Posted By
Darkhorse
Week Four: DF 5x5 Sunday: [5x5] Olympic...
Week Four: DF 5x5
Sunday:
[5x5] Olympic Squats: 285
[5x5] Flat Bench: 305
[1x5] JS Rows: 305
[2x12] Incline Curls: 60
-After each exercise per bodypart a loaded (DC) fascia stretch
Forum:
Personal Journals
02-15-2006, 04:31 PM
Replies:
104
Duel Factor 5x5
Views:
46,566
Posted By
Darkhorse
Wednesday: [5x5] Front Squats: 215 [5x5]...
Wednesday:
[5x5] Front Squats: 215
[5x5] Standing Military Press: 195
[5x5] Weighted Pullups: bw + 25
[5x5] Deadlifts: 375
[2x12] Incline Curls: 55's
-After each exercise per bodypart, I'll...
Forum:
Personal Journals
02-14-2006, 05:52 PM
Replies:
104
Duel Factor 5x5
Views:
46,566
Posted By
Darkhorse
Week Three: DF 5x5 Monday: [5x5]...
Week Three: DF 5x5
Monday:
[5x5] Olympic Squats: 275
[5x5] Flat Bench: 295
[1x5] JS Rows: 305
[2x12] Reverse Curls: 95
[2x12] Skullcrushers: 95
[1x10] Barbell Curls: 135 (Just for the...
Forum:
Personal Journals
02-11-2006, 07:41 PM
Replies:
104
Duel Factor 5x5
Views:
46,566
Posted By
Darkhorse
Here's the list of how to stretch each bodypart-...
Here's the list of how to stretch each bodypart- By: Dante
Stretching:
CHEST: Flat bench 90lb dumbbells chest high--lungs full of air-- I drop down into the deepest flye I can for the first 10...
Forum:
Personal Journals
02-11-2006, 06:53 PM
Replies:
104
Duel Factor 5x5
Views:
46,566
Posted By
Darkhorse
In case anyone does not know exactly why I...
In case anyone does not know exactly why I incorperate loaded stretches beyond increased recovery and possible hyperplasia...
Hyperplasia (muscle splitting) -- A controversial subject among sports...
Forum:
Personal Journals
02-11-2006, 04:32 PM
Replies:
104
Duel Factor 5x5
Views:
46,566
Posted By
Darkhorse
Friday: [1x5] Olympic Squats: 285 [5x5]...
Friday:
[1x5] Olympic Squats: 285
[5x5] Incline Bench: 245
[5x5] JS Rows: 275
[2x12] Hammer Curls: 55
[2x12] Weighted Dips: 50
-After each exercise per bodypart a loaded (DC) fascia stretch
Forum:
Personal Journals
02-11-2006, 04:28 PM
Replies:
104
Duel Factor 5x5
Views:
46,566
Posted By
Darkhorse
Wednesday: [5x5] Front Squats: 205 [5x5]...
Wednesday:
[5x5] Front Squats: 205
[5x5] Standing Military Press: 185
[5x5] Weighted Pullups: bw + 20
[5x5] Deadlifts: 365
-After each exercise per bodypart, I'll do a loaded (DC) fascia...
Forum:
Personal Journals
02-07-2006, 07:08 AM
Replies:
104
Duel Factor 5x5
Views:
46,566
Posted By
Darkhorse
What's up man..I just wanted to try back to back...
What's up man..I just wanted to try back to back volume phases to see how I respond. It worked out great. I'm now looking at new 5x5 maxes for every single exercise save for flat bench...Which will...
Forum:
Personal Journals
02-07-2006, 04:11 AM
Replies:
104
Duel Factor 5x5
Views:
46,566
Posted By
Darkhorse
Week Two: DF 5x5 Monday: [5x5] Olympic...
Week Two: DF 5x5
Monday:
[5x5] Olympic Squats: 265
[5x5] Flat Bench: 285
[1x5] JS Rows: 295
[2x12] Reverse Curls: 95
[2x12] Skullcrushers: 95
Forum:
Personal Journals
02-06-2006, 03:47 PM
Replies:
104
Duel Factor 5x5
Views:
46,566
Posted By
Darkhorse
No, they're antagonistic supersets...Sorta. I'm...
No, they're antagonistic supersets...Sorta. I'm not treating them as supersets per say. I'm just doing 1 set of biceps, rest, then a set of triceps, rest, ect.. This way I can push more weight and...
Forum:
Personal Journals
02-05-2006, 02:17 PM
Replies:
104
Duel Factor 5x5
Views:
46,566
Posted By
Darkhorse
A few changes I want to make for my upcoming...
A few changes I want to make for my upcoming upper/lower body split. I was thinking about incorperating some of DC's rest/pause working sets..Particularly for chest. It worked very well for me...
Showing results 1 to 25 of 68
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