Never really done any of the exercises before apart from the pull ups, so it was a real wake up call for what I was getting myself into
1.Dumbbell Floor Press (elbows tucked) 72lb sets of 5
2.One Arm Dumbbell Row (elbow close to side)72lb sets of 5
3.Pull Up (palms up)16.5lb plate sets of 5
4.Single Leg DL 72lb sets of 5
5.Single Leg Squat tried 72lb in first circuit had pretty bad form so i put the weight down to 50lb and did a set of 5
x2
5 mins free - tricep pushdowns 88lb 3x4-5 reps
To sum up the routine:
It took about 25mins to complete and by the end of the 1st circuit i was pretty rooted, which is what i wanted and cannot wait for the next 9 days.
Supplements:
Multivitam/mineral, vitamin c drink + fish oils
Protein shake and 5g creatine after workout
I finished Day 9 this morning. You have much to look forward to. I found that I could keep increasing the weights throughout the week. So push yourself and good luck.
[quote]Tex Ag wrote:
I finished Day 9 this morning. You have much to look forward to. I found that I could keep increasing the weights throughout the week. So push yourself and good luck.[/quote]
Thanks heaps man. How are you holding up? And good luck with the rest of the program.
Gee my gluts were sore today…
Started the routine a little later than i hoped had a late finish from work.
1.Dumbbell Floor Press (elbows flared) 50lb set of 12 and 11
2.One Arm Dumbbell Row (elbow away to side)50lb sets of 10 and 12?
3.One Arm Dumbbell Press 28lb set of 10 and 9
4.Single Leg DL 50lb set of 10 then changed weight down to 28lb as my first sets form was pretty ordinary and did a set of 9
5.Side Lunge 28lb in first circuit set of 10 then changed to 39lb for set of 9
x2
5 mins free: didn’t do any today, my work requires alot of medium to heavy lifting during the day, so i was satisfied with that
Summing Up:
took about 25mins
this routine has been a huge shock to the system so far, havent trained 2 days in a row in ages…the one arm stuff really plays a cruel trick on you, especially the floor press im hoping that im able to increase weight each time as ‘Tex Ag’ mentioned, coz at the moment its looking pretty bad. But all in all cant wait for tomorrow, im predicting alot of BW dominated exercises to reach the rep targets.
Day 10 was tough and the upcoming break is needed. I can feel some weariness is my elbows but otherwise everything seems to have held up. I never got sore but then I like working out multiple days in a row and have always worked through soreness. It takes me two days to get sore so I think the frequency has held it at bay. Trying to get sore kept me mentally pushing myself.
Be prepared for the first light day, you will long for a heavy day before it is over.
Keep up the good work. I am off to take my mandatory five day rest. I will post any gains or losses on Day 15 to let you know what results I have gotten from the first round.
[quote]Tex Ag wrote:
Day 10 was tough and the upcoming break is needed. I can feel some weariness is my elbows but otherwise everything seems to have held up. I never got sore but then I like working out multiple days in a row and have always worked through soreness. It takes me two days to get sore so I think the frequency has held it at bay. Trying to get sore kept me mentally pushing myself.
Be prepared for the first light day, you will long for a heavy day before it is over.
Keep up the good work. I am off to take my mandatory five day rest. I will post any gains or losses on Day 15 to let you know what results I have gotten from the first round.[/quote]
Yeh awesome, that would be really good.
I did day 3 today, had another huge day at work, im starting uni/college mid year this year so i wont be working every day like i have been. im kind of considering leaving this routine til then, it will also be winter then so it wont be so bloody hot. i kno how much this sounds like winging, but when ur lifting steel all day evryday and then do these workouts, which doing full body routines 3 days a week is fine but to train 10 days in a row with my current lifestyle could hav a bad effect. so im sorry that ive stopped this journal, i will start another one up once ive decided wot il do. Im ready for any criticism to come but i will do this routine during the middle of this year…
I hope the results u get are wot u worked for
[quote]F0rG3tNikeDoMe wrote:
I gained about 7 pounds after the first phase of this program and 2 more after the second phase, good luck to anyone to tries this program.
Oh and the only supplement i used was bulk protein powder from GNC, so if your following the supplement plan to a T then expect even better results. [/quote]
