-A1 Incline Bench Presses 9 second hold @ 235lbs with 75 seconds rest before A2. Completed sucessfully. 7 second hold @ 230lbs
-A2 Incline Bench Presses 1 x max reps (11) @ 160lbs. Completed sucessfully. Last Time: 155lbs for 13
-B Floor Deadlifts 8 x 3 @ 260lbs with 60 seconds rest intrevals. Completed sucessfully. Last Time: 255lbs
-C Standing DB Military Presses 8 x 3 @ 110lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 110lbs
-D Wide-Grip Concentration Curls 8 x 3 @ 60lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 60lbs
-E Skullcrushers 8 x 3 @ 95lbs with 60 second rest intrevals. Completed successfully. Last Time: 90lbs
-Stretches
Duration: 1 hour 15 minutes
Comments:
This workout was a great one. Except for the fact that the deadlifts completely tore up my shins. They’re bleeding right now. Hopefully, next time I can increase the range of motion a bit on the skullcrushers. They weren’t all the way down. Also, I think the spotter cheated me out of a rep on the incline bench. I actually did 12 but he helped on it.
-A1 Barbell Back Squats 1 hold @ 345lbs for 10 seconds with 90 seconds rest before A2. Completed sucessfully. Last Time: 9 seconds @ 335lbs
-A2 Barbell Back Squats 1 x max reps (7) @ 255lbs. Completed sucessfully. Last Time: 6 @ 245lbs
-B Standing Leg Curls 8 x 3 @ 37.5lbs with 60 seconds rest intrevals. Completed sucessfully. Last Time: 35lbs
-C Seated Calf Raises 8 x 3 @ 110lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 110lbs
-D Weighted Sit-Ups 8 x 3 @ 35lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 40lbs
-Stretches
Duration: 1 hour 2 minutes
Comments:
I’m not sure if I got 7 or 8 on the back squats. I sort of lost count. Overall, I feel great right now and it was a good workout. I can’t wait to start my new routine. I ahve no soreness from this anymore. Also, I dropped down on the weighted sit ups because I felt like I was sacraficing form for weight.
-A1 Incline Bench Presses 10 second hold @ 240lbs with 75 seconds rest before A2. Completed sucessfully. 9 second hold @ 235lbs
-A2 Incline Bench Presses 1 x max reps (9) @ 165lbs. Completed sucessfully. Last Time: 160lbs for 11
-B Floor Deadlifts 8 x 3 @ 265lbs with 60 seconds rest intrevals. Completed sucessfully. Last Time: 260lbs
-C Standing DB Military Presses 8 x 3 @ 120lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 110lbs
-D Wide-Grip Concentration Curls 8 x 3 @ 60lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 60lbs
-E Skullcrushers 8 x 3 @ 95lbs with 60 second rest intrevals. Completed successfully. Last Time: 95lbs
-Stretches
Duration: 1 hour 15 minutes
Comments:
I did great this workout and I feel pretty good. My form has gotten a lot better on the deads and my shins are bloody lol. I think my spotter kind oif screwed me on the incline. I think I could’ve gotten 1 or two more but I’ll never know because he helped me too early. I wish my form was better on the skullcrushers though.
-A1 Front Squats 10 second hold @ 285lbs with 90 seconds rest before A2. Last Time: 285lbs for 9 seconds
-A2 Front Squats 1 x max reps (9) @ 195lbs. Last Time: 190lbs for 8
-B Hyperextensions 5 x 5 @ Bodyweight +50lbs with 60 second rest intrevals. Completed sucessfully. Last Time: Bodyweight + 45lbs
-C Standing Calf Raises 5 x 5 @ 395lbs with 60 second rest intrevals. Completed successfully. Last Time: 405lbs
-D Standing Cable Crunches 5 x 5 @ 160lbs with 60 second rest intrevals. Completed successfully. Last Time: 155lbs
-Stretches
Duration: 55 minutes
Comments:
This was a good intense workout. I’m having trouble keeping the bar on my shoulders on the fronts squats. otherwise, I think I could ahve gotten more. This concludes PFM and I will be starting HSS-100 on Monday.
-A Wide-Grip Pull-Ups @ Bodyweight 1 x 7, 1 x 5, 1 x 4, 1 x 3. 90 seconds rest between sets.
Superset: B1: 10 - 12 rep range B2: 8 - 10 rep range
-B1 Straight Arm Pull-Downs @ 100lbs 2 x 10, 1 x 9 @ 110lbs with a 303 tempo. No rest before B2.
-B2 Rope Lat Pull-Downs @ 110lbs 1 x 8, 1 x 7, 1 x 6 with a 030 tempo. 90 seconds rest before B1.
Special: 10 - 12 rep range
-C Rope Rows @ 80lbs 1 x 11, 1 x 10, 1 x 8 with a 303 tempo. 60 seconds rest between sets.
100 rep set
-D Straight-Arm Arc DB Rows @ 15lbs.
Ab Work:
-E Nautilus Ab Machine @ 100lbs 1 x 8, 1 x 7 with a 303 tempo.
Duration: 55 minutes
Comments:
Damn this workout kicked my ass. It also very cool that it didn’t last that long either. After the superset my lats were on fire. However, I’m pretty sure I went too heavy on the rope rows and definitely on the Arc rows. I had to puase lime 9089141 times. It’s OK though because it’s my first time with this workout.l
Training: HSS-100 Back Specialization Chest and Arms
Chest: A: 8 - 10 rep range B: 10 - 12 rep range
-A Close-Grip Incline Bench Presses to neck @ 135lbs with a 303 tempo 1 x 7, 1 x 5, 2 x 3. 60 seconds rest between sets.
-B Decline DB Flies @ 30lbs with a 303 tempo 2 x 10, 1 x 8. 60 seconds rest between sets.
Triceps: C: 8 - 10 rep range D: 10 - 12 rep range
-C Triceps Dips @ Bodyweight with a 303 tempo 1 x 5, 1 x 4, 2 x 3. 60 seconds rest between sets.
-D Overhead DB Extensions @ 45lbs with a 303 tempo 2 x 8, 1 x 5. 60 seconds rest between sets.
Biceps: E: 8 - 10 rep range F: 10 - 12 rep range
-E Standing Barbell Curls @ 65lbs with a 303 tempo 1 x 7, 1 x 4, 2 x 3. 60 seconds rest between sets.
-F DB Hammer Curls @ 20lbs with a 303 tempo 1 x 10, 2 x 8
Calf Work:
-G Standing Calf Raises @ 225lbs with a 15 second pause at bottom 1 x 8
Duration: 1 hour 10 minutes
Comments:
These workouts are really kicking my ass. I have to use very little weight to get the tempo right as I’m not used to it at all. I overshot the rep ranges on just about everything. Also, I hit failure with 25lbs strapped to me on the dips and it really weakened my next sets. This has been a learning experience for me. However, I REALLY felt all my muscles working.
Oh my god. Sick gains. I was reading the log on page 1 and then I fast forward to the last page and all of a sudden he’s doing static holds with mid 300 weight. SICK. Great job bro.
Congrats man, you stuck to it all, and posted regularly, impressive. I’ve never done it… ( I mean post continuously in such detail.)
You deserve to be dishing out info and tips now. Step-up, take your place, and keep working hard.
[quote]DLboy wrote:
Oh my god. Sick gains. I was reading the log on page 1 and then I fast forward to the last page and all of a sudden he’s doing static holds with mid 300 weight. SICK. Great job bro.[/quote]
Thanks man I really appreciate it.
I’m going for 185lbs with no more than 10% bodyfat by summer.
[quote]KCB wrote:
Congrats man, you stuck to it all, and posted regularly, impressive. I’ve never done it… ( I mean post continuously in such detail.)
You deserve to be dishing out info and tips now. Step-up, take your place, and keep working hard.
KCB.[/quote]
I try to help if I think I can. I almost feel obligated - espeically if there’s no responses yet.
-A Power Shrugs @ 245lbs 5 x 6. 120 seconds rest between sets.
Superset: B1: 8 - 10 rep range B2: 10 - 12 rep range
-B1 Straight Arm Pull-Downs @ 110lbs 2 x 10, 1 x 9. No rest before B2.
-B2 Calf Machine Shrugs @ 225lbs 2 x 12, 1 x 11 with a 030 tempo. 90 seconds rest before B1.
Special: 8 - 10 rep range
-C Old Standing Rows @ 50lbs 1 x 10-Drop set to 40lbs 1 x 5, 1 x 9-Drop Set to 40lbs 1 x 3, 1 x 8-Drop Set to 40lbs 1 x 4. 90 seconds rest between sets.
100 rep set
-D Mid-Thigh Rack Pulls @ 115lbs.
Ab Work:
-E Hanging Leg Raises @ Bodyweight 1 x 16
Duration: 1 hour
Comments:
I’m finally getting the hang of these workouts. Before, I was putting too much emphasis on the tempo and using a tempo for things I didn’t need to. The back pump on the 100 rep set was insane.
I had a problem with an old guy messing up my supersets but other than that everything went great. I plan on upping the weight for the power shrugs and calf machine shrugs next time.
-A Power Barbell Rows @ 175lbs 5 x 6. 120 seconds rest between sets.
Superset: B1: Max reps B2: 8 - 10 rep range rest pause then mex reps
-B1 Reverse Rows @ Bodyweight 1 x 6, 2 x 5 with a 030 tempo. No rest before B2.
-B2 Incline Bench Shrugs @ 50lbs 1 x 9 x 3, @ 40lbs 2 x 9 x 3. 90 seconds rest before B1.
Special: 21s rep method
-C Wide-Grip Seated Rows @ 75lbs with the 21 method. 90 seconds rest between sets.
100 rep set
-D Cable Scapular Retraction @ 30lbs.
Calf Work:
-E Unlitaral Seated Calf Raises @ 25lbs 1 x 16 each leg with a 5 second negative and 15 second pause at bottm.
Duration: 100 minutes
Comments:
This was a good workout for the first time. I went too heavy on the first set of the incline shrugs so I adjusted to get better form. I’m also experimenting with unilateral calf training as I will be with hamstrings tomorrow. I will be upping everything but the superset’s weight next workout.
Training: HSS-100 Back Specialization Legs and Shoulders
Quads: A: 8 - 10 rep range with the 1.5 method B: 10 - 12 rep range with a 808 tempo
-A Bulgarian Squats @ 40lbs with the 1.5 method 1 x 8, 1 x 7, 2 x 6. 60 seconds rest between sets.
-B Hack Squats @ 40lbs with a 808 tempo 1 x 9, 1 x 4, @ 20lbs 1 x 4. 60 seconds rest between sets.
Hamstrings: C: 8 - 10 rep range no tempo D: 10 - 12 rep range 303 tempo
-C Good Mornings @ 155lbs 4 x 8. 60 seconds rest between sets.
-D Unilateral Lying Leg Curls @ 30lbs with a 303 tempo 1 x 10, 1 x 8 1 x 6. 60 seconds rest between sets.
Shoulders: E: 8 - 10 rep range no tempo F: 10 - 12 rep range 303 tempo
-E Standing Barbell Military Presses @ 100lbs 2 x 8, 2 x 6. 60 seconds rest between sets.
-F Rear Lateral Raises @ 15lbs with a 303 tempo 2 x 10, @ 20lbs 1 x 8. 60 seconds rest between sets.
Ab Work:
-G Nautilus Ab Machine @ 100lbs with a 303 tempo 1 x 12. Last Time: 1 x 8
Duration: 1 hour 10 minutes
Comments:
I completely underestimated how hard bulgarian squats were! For some reason, by the time I switch legs with the dumbells in my hands, my right leg is just about dead. I expected the superslow hack squats to be hard but I was disappointed I couldn’t get all 3 sets. I think I like the unilateral hamstring training. Although, I think my hamstrings are predominately fast twitch as there’s a quick drop off with a 60 second rest intreval. I also tried a new form for the good mornings that I think hits my hamstrings better. I apprently underestimated my strength on the rear lateral raises though. I’m going to be SORE tomorrow.
Well guys, today is a rest day but I weighed in and took some pictures. The pictures are on a normal camera that I have to get the Kodak Easyshare thing to be able to post them online so sorry I won’t have any new pictures for a while. I take these measurements every two weeks on Sunday first thing in the morning.
Calves: 14.5in
Arms: 13.5in (cold,unflexed)
Waist: 30.75in
Quads: 22.25in
Chest: 39.5in
Neck 14.6in
Weight: 167
Bodyfat: 10.5% according to 7 site caliper test
So, I have about 149.5 LBM.My goal is to get to 73lbs with no more than 10% bodyfat by August 31st. This means I need 6lbs of LBM. I’m taking this VERY seriously and will do whatever it takes to get there.
I know thismay not seem like a big deal but it is a huge stepping stone for me. If you know anything I can do to help me get there or if you have any suggestions I’d greatly appreciate it.
[quote]semper_fi wrote:
Dudes let me just say this thread has been really helpful to me. Although I never posted, I constantly read it and have learned a lot from it.[/quote]
I’m glad it helped you bro. If you have any questions let me know.