nice

if you PR by 5 lb that's 5 jager bombs and 50 fist pumps

Thursday February 11th.

Overhead Press:
Bar x10
95 x5
115 x5
135 x2
140 x1
150 x1
155 x1

Bench Press:
95 x20
135 x12
135 x12
135 x12

DB Bench
55's x10
55's x10
55's x10



And here's a transformation picture from May 2009 (165 lbs) to Feb 2010 (180 lbs). My arms are much bigger too but it's hard to tell from this picture.

emphasize the eccentric on all of the assistance stuff

big compound exercises (squat/bench/pullups) don't need a specific tempo

the short rest intervals on plenty of these exercises will keep you from hitting a true 8-10RM etc, so just feel it out at first, stay a rep shy of failure for each set.. the goal here is volume + moderate intensity + short rest intervals

45-60 min workouts, not including warmup/prehab shit

monday: heavy press

warmup
shoulder prehab

barbell bench:
- work up to a max
- back down, 3 x 8 with 1 minute rest between sets (will be a bit greater than 8RM)

db incline bench:
- 4 x 8 with 1 minute rest between sets

db lat raise: 4 x 10-12
SS
pushups: 4 x F

db front raise: 4 x 10-12
SS
tricep pushdown: 4 x 10-12

finish off with 4 more sets of tricep pushdown, fighting through fatigue, to hit 40 more reps





tuesday: legs + pull

warmup
glute/ham/low back activation whatever

squat: 4 x 8, 1 minute rest between sets

seated row: 4 x 8, 1 minute rest between sets

pullups: 3 x F
SS
leg press: 3 x 8, moderate tempo
- 2 minutes rest between sets

db single arm row: 4 x 8
SS
3sec paused db walking lunges: 4 x 8
- 2 minutes rest between supersets

db rear delt fly: 4 x 10
SS
ez bar curl: 4 x 10
- 1 minute rest between sets

barbell shrugs: 3 x 10, pause at top, not too heavy, control it
SS
db alternating arm curl: 3 x 10e




thursday: press

warmup
shoulder prehab

flat db bench press: 4 x 8, ~2 minutes rest between sets

dips: 4 x F, ~2 minutes rest between sets

db fly's: 3 x 10-12, moderate tempo, 1 - 1:30 minute rest between sets

db front raise: 3 x 10, moderate tempo, 1 minute rest between sets

db lateral raise: 3 x 10, moderate tempo, 1 minute rest between sets

tricep pushdown of DeaTHz: 50 straight with something you can do for 12-15, fight through fatigue, keep working until you get 50 taking small breaks





Friday: pull

warmup
shoulder prehab

weighted chins: 4 x F, 2 mins rest between sets

5 sec paused seated row: 4 x 8, 2 minutes rest between sets

3 sec paused lat pulldown: 3 x 8, 2 minutes rest between sets


ez bar curl: 3 x 10
- 2 minute rest between sets

ez bar reverse curl: 3 x 10
- 2 minutes rest between sets

db rear delt fly: 3 x 10
SS
db shrug: 3 x 10, pause at top, not too heavy, control it
- 1 minute rest between sets

barbell shrugs: 4 x 10, pause at top, not too heavy, control it






saturday: legs

warmup
glutes/ham/low back stuff

back squat: work up to 5RM, take as much rest as needed

walking lunges: 3 x 8, as much rest as needed

rdl's: 3 x 8, as much rest as needed

leg curls: 4 x 10, 1 min rest between sets

nice!

how long it take? < 60 mins right?

fistpumpfistpumpfistpumpfistpumpfistpumpfistpumpfistpumpfistpumpfistpumpfistpumpfistpumpfistpumpfistpumpfistpumpfistpumpfistpumpfistpumpfistpumpfistpumpfistpumpfistpumpfistpumpfistpumpfistpump

I did workout on saturday, but I forgot all the weights I did so I won't bother to log it.

Monday February 15th

Bench Press:
Bar x10
95 x6
135 x5
155 x3
185 x1
195 x1
205 x1
210 x1
215 x failed

135 x15
135 x10
135 x8


Incline DB BP
 
45s x8
45s x8
45s x8
45s x8

DB Lateral Raise/Pushups
15s x10
Pushups x20
15s x10
Pushups x14
15s x10
Pushups x14
15s x10
Pushups x8


DB Front Raise/Tricep Pushdown (supersetted first 4 sets)
15s x10 x4

140 x10 x8

UPDATE YOUR LOG BROSEF.

Monday February 22nd

Bench Press:
Bar x10
95 x6
135 x5
155 x5
185 x1
195 x1
205 x1
210 x1
215 x failed

155 x8
155 x8
155 x8


Incline DB BP
 
55s x8
55s x8
55s x8
55s x8

DB Lateral Raise/Pushups
15s x10
Pushups x22
15s x10
Pushups x16
15s x10
Pushups x14
15s x10
Pushups x10


DB Front Raise/Tricep Pushdown (supersetted first 4 sets)
15s x10 x4

140 x10 x8




My weight is up to 181, but I'm still stalled on the bench. This week I'm going to eat until I throw up every time I eat, and then try maxing out one more time next week. If I dont get it, I'll switch to pure high rep.

My bad on the updates, I lifted on tuesday/thursday but I forgot to log. I'm going to try and be more consistent with this from here on. I remember on Tuesday I felt like crap, and struggled with squatting 185 8 times.

Friday February 26th

Chinups: BW +15
10
9
9
5

Cable Row:
150 x8
150 x8
150 x8
150 x8

Lat Pulldown:
130 x8
130 x8
130 x8


EZ Bar Curl:
70 x10
70x 8
70 x 6

60 x10 (reverse)
60x10 (reverse)
60x10 (reverse)


DB Rear Delt Fly:
20's x10
20's x10
20's x10

DB Shrug
80's x12
80's x12
80's x12

Barbell Shrug:
155 x12
155 x10
155 x10
155 x10

 
I'm going off the NO Xplode until Monday March 8th. My lifts will probably go down a bit, but hopefully that week I hit some PRs.