[quote]speedy5323 wrote:
Anybody incorporating any calves work? If so, on what days? I hate to neglect them for several months.[/quote]
Yeah … i started throwing them into the second superset … making it a triset.
I'm on my 2nd week of Phase 2. Phase 2 rocks. I've never seen a lot striations on my chest after doing the chest work out.
The squat/romanian superset is torture. I had to go light today because of it was just painful.
My calves lost about half an inch. That's because I switched from working them out 4 or 5 days a week to just once or twice a week. I usually do them on Wednesday or Sunday.
I think I'm going to try this for calves. http://www.T-Nation.com/readTopic.do?id=459264
I’m off the program. I have completed 7 full weeks and am finally at the point of being unmotivated, tired and in all sorts of pain during this week’s workouts.
I’m reducing volume, taking a few days off, and starting with something different next week.
I am happy to report that I did have nice gains in my shoulders, upper pecs and biceps. My goal at this time is to get leaner and look better, as I was not getting much leaner on the Superhero workout. I’m seriously considering Renegade Training once again, as I always get immediate and wonderful results. This time, I’ll tailor it to suit me a little better than in the past to keep size/strength.
Good luck to the rest of you.
I’m currently on my second week of Phase 2. My overhead pressing strength increased significantly (I am satisfied). I’ve seen great improvements in my traps and shoulders, so far (People are noticing). My triceps got more definition. We’ll see what happens to my biceps after Phase 2. In Phase 1 my upper pecs started to get a little bigger. I want a big ass upper chest! I don’t have the genes for upper chest and biceps but hopefully after Phase 2, i’ll see dramatic improvement.
[quote]Nate Dogg wrote:
I’m off the program. I have completed 7 full weeks and am finally at the point of being unmotivated, tired and in all sorts of pain during this week’s workouts.
Good luck to the rest of you.[/quote]
I experienced the same thing in the 7th week … my legs did not recover on that week for some reason (i was still limping on friday) … my body backed off more or less in the 8th week and some exercises did not go up…
anyhow, best of luck!
I’m in week 7 at the moment - I had to change things around on leg day (just didn’t feel up to the perscribed WO); I did squats according to the Phase 3 rep scheme, then did lunges for 3*12, and finished off with Romanian Deadlifts using the Phase 3 rep scheme. I was done in 25 minutes and legs were blasted pretty hard (but not destroyed, my body didn’t feel up to it).
I’m continuing to eat enough and will catch up on sleep tonight (been getting 7-8 hours most nights); but Friday to Saturday I’ve been getting 10-12 hours.
JamminJS
Thank you!
Finished the first 4 weeks and am starting on the second phase and i have to say my shoulders feel great, had shoulder problems soon after i started lifting 2 years ago, and this cured them. Right now i am sore as hell from the first day in phase two and love it. I increased my calories and am up to 176 from 151 about 12 to 13 percent body fat I am looking to get to 190-200 lbs
height 5’7"
thanks again i couldnt have made it this far alone
Ron
any of the original posters still doing this … in week 9 … legs were easy and i really fried my shoulders …
still contemplating change though … but not sure whether i will benefit from more frequency or not.
[quote]A_D wrote:
any of the original posters still doing this … in week 9 … legs were easy and i really fried my shoulders …
still contemplating change though … but not sure whether i will benefit from more frequency or not. [/quote]
Yep I am still here going on week 10. The only thing I am doing different than listed is I am doing straight leg DL for hamstrings instead of Romanian deadlift. I have decided I will continue this through summer. Following the schema. after I finish phase 3 I will go back to phase 2 then after phase 2 I will hit phase 1.
so 1,2,3,2,1,2,3,2,1
Hey guys,
had to dig to find this thread. anyways I was wondering if I could use this workout with my goal of cutting. I want to maintain my muscle, maybe add some more but I’m tryin to get rid of the extra fat before summer time. So what do you think use this, or a full body workout?
thanks,
Law
Law,
I would NOT use this program for cutting. You could try some kind of calorie cycling; on two of the workout days (the larger volume days ending with 100 rep sets) you could really eat some big time calories and eat close to maintence on the other days (I don’t know, possibly 500 above maintenence, though you’ll probably be really hungry). I tried something similar towards the end of Phase 1 and got “mixed” results. I put on some size but felt run-down.
After Phase 2 I’m feeling great (am taking a week off to insure I’m fresh going into the final phase)! I ate a lot each day on Phase 2(around 4,000 calories on average (many days more and some days less)) and gained some great mass on my biceps and chest. My chest looks better than ever (I’ve never had my upper chest look as good as it does now) and my arms look better than I remember them looking; there are muscles around my forearms I didn’t know I had (especially around the elbow joint). The thing is, I look leaner, which means I wasn’t eating enough - and I was chowing down.
In my opinion I’d do something else if your serious about losing bodyfat. This program is awesome for piling on the mass and improving your conditioning.
JamminJS
I agree on that note. You could definitely use this for cutting…but your body would be shot and it might defeat the whole purpose all together. I was 135 prior to starting this workout (just came off of wrestling season at college at 125lbs)…and I am hovering at 146lbs and body fat is very very similar (6%). I am on week 8 and have to say I have followed this program to a “T”…and it’s great. Up your calories, follow the program (though it may feel monotoneous), and get proper rest.
Want a cutting routine? Jump on “Waterbury Summer Project (WSP)”
-halflife
Anyone know what is exercise D for Tuesday (Shoulders/Back)???
It’s missing an exercise.
[quote]zonforce wrote:
Anyone know what is exercise D for Tuesday (Shoulders/Back)???
It’s missing an exercise.[/quote]
Typo
[quote]halflife wrote:
zonforce wrote:
Anyone know what is exercise D for Tuesday (Shoulders/Back)???
It’s missing an exercise.
Typo[/quote]
What about A1 and A2, they are supersetted but 1 has 5 sets where 2 has 4.
Still have 4 1/2 weeks left on this program. Where should i go after here?I would like to build up my chest a more ,bigger arms, legs etc, any recommendations?
Ron
[quote]roncote wrote:
Still have 4 1/2 weeks left on this program. Where should i go after here?I would like to build up my chest a more ,bigger arms, legs etc, any recommendations?
Ron[/quote]
That sounds like too much to specialize, I’d just say bulk like a mad man. I’m looking forward to cooling down for a week.
Just looking for another good program, i am really impressed with what this one is doing for me. So any idears on where you would go next?
Ron
You could probably do the 2 week arm challenge work out if you want bigger arms.
I need bigger legs. What’s that squat program where you squat 5 days a week?