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 11-10-2010, 05:54 PM         #41
tech5c  OP
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$n/a | Props total:  
Week 6 - Day 2 - Legs

Leg Press (rest-pause) - 480x1x75 (didn't keep track of each rep just overall)
Hack Squat (rest-pause) - 170x1x10,10,10,10,8,8,6,5,4,2
Leg Extension (dropset) - 2x[145x14,130x11,115x10, partials 175x13], [145x12,130x11,115x10, partials 175x13]
DB SLDL (rest-pause) - 75x3x[12,9,6,5,3], [10,8,5,4,3], [9,7,6,5,4,3,1,1]
Seated Leg Curl (dropset) - 170x15,155x11,140x10
Lying Leg Curl (rest-pause) - 105x1x10,8,7,5,5,5,3,3,1
Leg Press Calf Raise (rest-pause) - 200x1x12,12,10,10,10,10,8,8,8,6,6,5,6,4,12

I knew what I was getting myself into this week so I was able to mentally prepare myself and push a little harder. Legs were fried after this. Had trouble pressing the brakes on the way home. I started wearing wrestling shoes this week and it makes all the difference in the world. Can't wait wearing them for heavy squats and pulls next week.
 11-10-2010, 06:02 PM         #42
tech5c  OP
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$n/a | Props total:  
Week 6 - Day 3 - Arms

Straight Bar Pushdown (dropset) - (175x12,160x11,145x10), (175x11,160x10,145x10), (175x10,160x8x145x10)
BB Curl (dropset) - 3x[100x10,80x10,60x12], [100x11,80x9,60x10], [100x10,80x10,60x9]
Dips (rest-pause) - BW+45(295 lbs.)x1x11,9,8,8,6,6,5,4,2,2,1
Preacher Curl (dropset) - (95x10,85x10,75x10), (95x8,85x8,75x8), (95x8,85x9,75x10)
Skullcrushers (dropset) - 3x(105x12,95x10,85x10)
Hammer Rope Curls (rest-pause) - 145x12,8,8,6,5,4,4,3,2

Decided to alternate between bis an tris this week. I was spent by the time I got to skullcrushers. Hard to do them when your arms feel like they're about to explode. Workout started slowly but picked up once I started my second set of curls. Tried to make the workout as fast as possible but I was reallly grinding out those rest-pause sets til I had nothing left.
 11-11-2010, 05:22 PM         #43
tech5c  OP
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$n/a | Props total:  
Week 6 - Day 4 - Shoulders

DB Press Machine (rest-pause) - 230x1x11,9,7,6,4,3,3,2,2,1
Power Press (rest-pause; 2 presses each rep) - 120x1x8,6,5,4,3,3,1,1,1,1
Side DB Raise/Partials - 35x3x15, 70x3x12
Bent Over Rear Lateral Raise (side superset w/ behind) - 30x3x15,15
DB Shrug (sropset) - 3x(110x15,100x15,90x15)

Felt pretty lethargic all day so I really wanted to push it once I got to the gym. Felt great right after I finished warm-ups. really starting to like those power presses. They are a hang clean into 2 presses.
 11-23-2010, 06:19 PM         #44
tech5c  OP
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$n/a | Props total:  
Week 6 - Day 5 - Back

Wide Grip T-Bar Row superset w/ DB Row - 170x3x12. 75x3x15
Pulldowns (wide superset w/ v-bar) - 3x160x15,160x15
Seated Machine Rows (close superset w/ wide) - 3x190x15,190x15
Straight Arm Pulldowns (rest-pause) - 1x175x15,12,10,10,8,8,6,6,4,3,3


Back felt good. Had a lot of energy at the beginning but was spent by the end. Didn't want to increase the weights too much from last time because I really wanted to focus on the squeeze.


Last edited by tech5c; 11-23-2010 at 06:32 PM..
 11-23-2010, 06:21 PM         #45
tech5c  OP
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$n/a | Props total:  
Week 7 - Day 1 - Chest

Flat DB Press - 110xx3x9,7,7
Incline BB Press - 280x2x6
Incline DB Press - 105x2x5

Strength felt awesome today. I didn't want to up the weights I just wanted to up the sets/reps.
 11-23-2010, 06:24 PM         #46
tech5c  OP
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$n/a | Props total:  
Week 7 - Day 2 - Legs

Leg Extension - 250x1x8
Squats - 315x3x5
Leg Press - 630x2x10
Seated Leg Curl - 200x3x7
SLDL - 255x3x6

Horrible workout today. Lose of a day. Squats felt twice as heavy during warmups. Decided to lower the weights this week and work on depth and control on every exercise.
 11-23-2010, 06:28 PM         #47
tech5c  OP
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$n/a | Props total:  
Week 7 - Day 3 - Arms

Close Grip Bench Press - 280x3x7
Overhead DB - 110x2x12
Straight Bar Presdown - 215x1x12
EZ Bar BB Curl - 165x3x6
Seated BB Curl 95x2x8
Hammer Rope Curl - 170x2x6

Arms went great again. CGBP was no problem at 280. I feel like I would max at 3+ plates which is more than I can bench right now. Biceps were nice and pumped after the EZ bar curls. I suggest everyone try the seated BB Curls. Alternated between bi and tris and it felt like a was able to lift heavier.
 11-23-2010, 06:31 PM         #48
tech5c  OP
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$n/a | Props total:  
Week 7 - Day 4 - Shoulders

Standing Military Press - 165x3x7,7,6
Side DB Raise 60x2x8
Reverse Pec Deck - 180x2x7

1-Arm Smith Shrugs - 185x4x8
BB Shrugs - 575x3x8,7,6 585x1x6

Shoulder went well. Did some extra sets of standing MP after and couple 190x3x2
 11-23-2010, 06:32 PM         #49
tech5c  OP
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$n/a | Props total:  
Week 7 - Day 5 - Back

Deadlift - 415x3x5
Wide Grip Pulldown - 280x3x8,8,7
Wide Grip T-Bar Row - 180x3x8,7,6
 11-29-2010, 09:33 PM         #50
tech5c  OP
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$n/a | Props total:  
Only worked out M-W last week because my gym was closed the rest of the week. Tried to get all body parts in to give the a good stretch and get that blood in there.

Week 5 - Day 1 - Chest

Flat DB Press - 95x4x11
Incline DB Press - 85x3x12,12,11
Incline BB Press - 225x3x10
Flyes - 165x4x12
 7 years ago '06        #51
therulersback 
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$1,091 | Props total: 5 5
i didn't see it in the original link to the article, but how many cycles do they recommend you do this for? i would think that there would be some sort of deload/recovery period after the 3rd week, no?
 12-10-2010, 02:37 PM         #52
tech5c  OP
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$n/a | Props total:  
I'll post the last two weeks when I get a chance.

There really isn't too many articles online. It is recommended to do it 3 times, so 9 weeks.

Not really much need for a deload/recovery week. They fit together really well and by the end of the 3rd week I get excited to start over again with heavy low rep lifts.
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