Saturday 11/12/11
Push 1
OHP
4x100, 4x115, 4x130
4x115, 4x130, 4x145
4x130, 4x145, 4x160
Superset: blast-strap rear delt + ext. rot.–3x12
Swiss-Bar Bench + 56lbs chains
(bar weight)
4x110, 4x125, 4x140
4x125, 4x140, 4x155
4x140, 4x155, 4x170
Superset: chest supported row + bent over shrugs—3x12
DB Incline Press
6x40, 6x50, 6x60
6x50, 6x60, 6x70
6x60, 6x70, 6x80
Sunday 11/13/11
Legs 1
Safety Squat + 90lbs chains
(bar weight)
4x150, 4x175, 4x200
4x175, 4x200, 4x225
4x200, 4x225, 4x250
Trap Bar DL
4x270, 4x315, 4x360
4x315, 4x360, 4x405
4x360, 4x405, 4x450
GHR: 3x12
Sled Work: 12x~20m
backwards in narrow squat: +360lbs
forwards: +245lbs
Monday 11/14/11
Pull
Thibs Pulldown: 6x12
Superset: straight arm rope pulldown + swiss bar bent over row–4x12
Straight bar cable curls: 3x12, crazy drop set to 25 reps
DB Hammer curls (eccentric: reverse grip and slowwww)—4x12
Sled circuit: 6 rounds, 10 reps each, +170lbs
underhand straight arm pullback
sled curl
sled row
Seated Rope Prowler Pulls: 6x+140lbs
Basically I tie a rope to the prowler, and at the other end of the rope I sit on a box and pull it all the way in one arm at a time.
Wednesday 11/16/11
Push 2
Bench Press
4x160, 4x185, 4x210
4x185, 4x210, 4x235
4x210, 4x235, 3x260, 4x260
(jumped the gun on last set…got antsy and didn’t get enough rest in…so hit 4 after a bit of rest)
Superset: cable scap retractions + hammer strength reverse shrugs–3x12
Standing Overhead Pin Press
4x95, 4x105, 4x120
4x105, 4x120, 4x135
4x120, 4x135, 4x150
Superset: seated cable face pulls + cable ext. rotation—3x20
Incline Bench Press
6x120, 6x140, 6x160
6x140, 6x160, 6x180
6x160, 6x180, 6x200
Thursday 11/17/11
Legs 2
Deadlift
4x255, 4x295, 4x325
4x295, 4x325, 4x365
4x325, 4x365, 4x395
Front Squat
6x125, 6x145, 6x165
6x145, 6x165, 6x185
6x165, 6x185, 6x205
GHR: 4x10
Sled work
Backwards sled drags: 4x40m, sled+300lbs
Forward sled pulls: 4x40m, sled+200lbs
Prowler: 2x40m, prowler+400lbs
Friday 11/18/11
Pull: trained at my gf’s gym today…she did my workout with me =)
Thibs Pulldown: 6x12
Superset: straight arm rope pulldown + lat pulldown–4x12
Standing BB Curl: 3x12, 1x12+a few 10 sec rest-pause
Alternating DB Hammer Curls + Iso Holds: 4x6
Resistance Band Circuits (her gym was to crowded for sleds, so this was how we did eccentricless work)
-underhand straight arm pullback
-curl
-row
6 rounds, 10 reps each
Sunday 11/20/11
Push 1
OHP
2x100, 2x115, 2x130
2x115, 2x130, 2x145
2x130, 2x145, 2x160
2x145, 2x160, 2x175
Accessory superset: blast strap rear delt fly + ext. rotation–3x12
Swiss Bar Bench Press + ~56lbs chains
2x110, 2x125, 2x140
2x125, 2x140, 2x155
2x140, 2x155, 2x170
2x155, 2x170, 2x185
Accessory superset: chest supported row + bent over DB shrugs–3x12
Incline DB Press
4x40, 4x50, 4x60
4x50, 4x60, 4x70
4x60, 4x70, 4x80
4x70, 4x80, 4x90
Your comparison pics are really stark in the thickness, especially your back. Even from the front the growth is obvious.
Btw, nice rock face on the trap bar dl vid 
The difference… I see it.
And not just the smile LOL.
Monday 11/21/11
Legs 1
Safety Bar Squat + 90lbs chains
(bar weight)
2x155, 2x175, 2x195
2x175, 2x205, 2x225
2x205, 2x225, 2x245
2x225, 2x255, 2x275
Trap Bar DL
2x250, 2x300, 2x350
2x300, 2x350, 2x400
2x350, 2x400, 2x450
2x400, 2x450, 2x500
GHR: 3x15
Sled work: 8x20m each
backwards sled pulls: +400lb
forwards sled pulls: +300lb
frankenstein walks: +200lb (basically straight leg, walking pulling through the heel like frankenstein’s monster)
[quote]Oregand wrote:
Your comparison pics are really stark in the thickness, especially your back. Even from the front the growth is obvious.
Btw, nice rock face on the trap bar dl vid :P[/quote]
+1 on the thickness dude.
also, pretty cool that you can get your gf to train with you. mine doesn’t even want to see the inside of a gym…
Tuesday 11/22/11
Pull
Thibs Pulldown: 8x8, 30 sec rest
Superset: straight arm rope pulldown + straight bar cable rows–6x8, 90 sec rest
Seated Straight Bar Cable Bench curls: 3x12, 1x20
Hammer Curls: 3x6, 1x20
Sled circuit: 6 rounds, 10 reps each, 1 min rest, sled + 180lbs
-underhand straight arm pullback
-sled curls
-sled rows
Seated Prowler Rope Pulls: 6 rounds, prowler + 140lbs (did these inside so there was ALOT more friction than outside on the pavement)
[quote]fr0IVIan wrote:
[quote]Oregand wrote:
Your comparison pics are really stark in the thickness, especially your back. Even from the front the growth is obvious.
Btw, nice rock face on the trap bar dl vid :P[/quote]
+1 on the thickness dude.
also, pretty cool that you can get your gf to train with you. mine doesn’t even want to see the inside of a gym…
[/quote]
Thanks for stopping in. My gf will train consistently on her own too. She loves all the compound lifts. She got pretty bored quickly with the isolation work…lol. I think she may decide to join me on my journey to fitness modeling even!
[quote]Hallowed wrote:
The difference… I see it.
And not just the smile LOL.[/quote]
hmmmm…does that mean good difference? or bad difference? And yea, I remembered to smile this time!!
[quote]jskrabac wrote:
[quote]fr0IVIan wrote:
[quote]Oregand wrote:
Your comparison pics are really stark in the thickness, especially your back. Even from the front the growth is obvious.
Btw, nice rock face on the trap bar dl vid :P[/quote]
+1 on the thickness dude.
also, pretty cool that you can get your gf to train with you. mine doesn’t even want to see the inside of a gym…
[/quote]
Thanks for stopping in. My gf will train consistently on her own too. She loves all the compound lifts. She got pretty bored quickly with the isolation work…lol. I think she may decide to join me on my journey to fitness modeling even!
[/quote]
you may have a keeper there…
Thursday 11/24/11
Push 2
Bench Press
2x160, 2x185, 2x210
2x185, 2x210, 2x235
2x210, 2x235, 2x260
2x235, 2x260, 2x285
Rhomboids/Traps Superset: cable rope rows + hammer strength reverse shrugs–3x12
Standing OHP from Pins
2x95, 2x105, 2x120
2x105, 2x120, 2x135
2x120, 2x135, 2x150
2x135, 2x150, 2x165
Rear Delts/Ext. Rot. Superset: seated cable facepulls + one-arm cable ext. rot.–3x12
Incline Bench Press
4x120, 4x140, 4x160
4x140, 4x160, 4x180
4x160, 4x180, 4x200
4x180, 4x200, 4x220
