How’s everyone else doing, seems like it’s just me in here
Today was phase II day two (quads/hams). This actually wasn’t “quite” as bad as I thought it may be. Very killer workout, but I survived it. The 100 leg curls is considerably easier than the 100 bench presses were yesterday. I’m starting to “get used” to that first squat/romanian DL superset it seems. I tried to walk for 15 minutes post workout to hopefully alleviate a bit of soreness which I know will be coming. It’ll be interesting to see how sore I get now that I have my nutrition dialed down…I’ll keep everyone posted.
Hi folks. just started the routine as well. Did first workout last night and getting ready to tackle Legs and Arms right now! Been doing general strength workouts, ready to switch to something a little more hypertrophy oriented and get my scrawny ass over 200 lbs.
Starting week 5 today…looks like alot of fun…I need to do something to take my mind of my home life right now any way…from the looks it this should do it…
I’m on my second week. I’m starting to keep track of my weights so I can up them accordingly. It’s just a pain referring to the next exercise and THEN writing it out. I copied the program to the first section of my journal.I have a little bit of pain in my left shoulder. It’s odd it seems it’s only when i’m bent over and I try to lift it a certain way. I’m pretty damn sure it’s a nerve. None of the exercises are hurting it. I know how to rehab my shoulder pretty well now, so I should be alright. I gotta tighten up my rotators and pull the humerus back in. It’s happened before. Thats what the pulling is. I think. Anyways can someone recommend a good upperbody flexibility routine? And as for the program. Traps are starting to ride up my neck. I’m surprised that this is happening after week 1. I’m pretty sure it was the Trap Conjugate day. Rear delts are really packing on more meat. But a question for the seated rowing. What do you guys do. Is it chest supported or cables or what?
Yeah I’ve noticed some changes already. Traps seem to have had some hypertrophy. Arms are looking bigger. Biggest improvement has been I’ve dropped some bodyfat and lost some waist size. This is pretty much the first serious training I’ve done in a few months due to injury and I did put on some fat. Really trying to add size/definition all over and refind the old six pack. I’m getting there…
1st day of week 5 done…my chest is fried…instead of incline cable flys I did flat cable flys…the Bis are tight but nothing special…cant wait for the Biceps conjugate work out…
Today was biceps/chest with a focus on bi’s. It was actually supposed to be yesterday, but I had a test (ugh!). Workout went pretty well, biceps didn’t seem to be as trashed as after the first phase, but the 100 reps of preacher curls was a killer…100 reps of damn near anything is!
Tommorow I hit up Triceps/Back and also have another session of morning walk cardio as suggessted by Lowery.
I’ll keep you guys posted. For all the phase two people how was that leg day???
I started this program on Monday after a week’s break from training due to traveling. I skipped the Part 1, because before the break I had finished CW’s and Cosgrove’s shoulder spesialization program (with great results) and thought to give my shoulders some time to rest after that.
I started quite light and didn’t go all out in the first workout, but my chest, triceps, shoulders and biceps are still a bit sore and today is the next bicep/chest workout. Let’s see how it goes.
The 100 rep bench press was a “funny” experience. I used only a bar and still had to stop three times before reaching 100 reps.
Just wanted to chime in and say that I just finished up week one of the program and I must confess that I think it’s great. I’m trying to stay skeptical but I feel like I can already see some changes in terms of overall leaness and a bit more size on the shoulders and traps. The 100 rep sets are always a bit humbling but it’s not really a big deal. I can’t wait to start week two.
In a rush but here’s and update: Just finished up last shoulder/trap w/o of first phase. But I messed up my right trap on the first set of powershrugs (i duno if I pulled or tore it or what, it hurt right after I put the weight down, not during). Thankfully it was the last lift of the day, I was unable to finish my sets tho. But I ran and took a freezing shower and have been trying to stretch it out. Its been about eleven hours since i messed it up and it is feeling a little better. Hopefully I’ll be able to do my last bi/tri/chest/etc. w/o tommorow mourning. If not I’ll just take the day off cause I don’t want to injure it any further. Hope all is swell w/ yalls progress
-halflife
i am on phase 1 week 3 and on top of this program on tuesday and friday i am doing plenty of clean and jerk work and some snatches. might be a bit much but i notice my shoulder strength making some gains.
Tonight (in about 5 minutes) is the start of week 2 phase 2 which is the chest explosion thing. Things have been going pretty good, a lot of people have commented that they have noticed I’ve lost a lot of fat. Still trying to keep that up, also starting to notice my arms are looking a bit more solid. Well, I’ll let you guys know how tonight goes
[quote]JV wrote:
The 100 rep bench press was a “funny” experience. I used only a bar and still had to stop three times before reaching 100 reps. [/quote]
Me too … i finished no problem and the bar never really felt heavy … but it sure felt like it was not gonna end.
[quote]halflife wrote:
In a rush but here’s and update: Just finished up last shoulder/trap w/o of first phase. But I messed up my right trap on the first set of powershrugs (i duno if I pulled or tore it or what, it hurt right after I put the weight down, not during). Thankfully it was the last lift of the day, I was unable to finish my sets tho. But I ran and took a freezing shower and have been trying to stretch it out. Its been about eleven hours since i messed it up and it is feeling a little better. Hopefully I’ll be able to do my last bi/tri/chest/etc. w/o tommorow mourning. If not I’ll just take the day off cause I don’t want to injure it any further. Hope all is swell w/ yalls progress
-halflife [/quote]
Had to take a two day break instead of a planned one day break because of my right trap. As a result I skipped the last workout of phase one which was the bicep/chest/legs w/o. Which really isn’t big deal since the first workout of the next phase is bicep/chest again, and the routine is already really taxing on CNS (brings some close to OTing). I still have a little stiffness in my right trap (neck) but it feels a lot better (stretching it three times a day). But I started phase two day one, I felt great and rested.
-halflife
[quote]A_D wrote:
JV wrote:
The 100 rep bench press was a “funny” experience. I used only a bar and still had to stop three times before reaching 100 reps.
Me too … i finished no problem and the bar never really felt heavy … but it sure felt like it was not gonna end.
[/quote]
Personally I don’t really aim for having the weight get “heavy” (or feel it should, rather) I think the aim is the burn and pump. Like I had to stop on the laterals because the pain was pretty retarded. I could do more but had to stop. The pain was just SO distracting that the reps would sometimes be sloppy, so when I saw a sloppy rep I would take a 10 sec rest.
I generally consider myself a low intermediate lifter. I think that 4 weeks on the same program got a bit stale for me. By the 4th week, it seemed as if my poundages had gone down slightly. Anyone else experience this or have any thoughts of how to correct it? I suppose only doing 3 weeks on each phase would work.
-MAtt
I’m doing each phase 3 weeks and having no such issues. I’m doing more work each week of each phase by either adding reps or adding pounds. Hopefully some of my 4 weeks guys can chime in!
