ComoComo3's Mass Log XL2006

[ComoComo3]

Well, after talking to HEpennypacker52, I've decided to do the conjugate split that he made. I'm starting, well tomorrow.. It's a 4-week program and depending how much mass I gain, I might consider doing it again or going to another mass building program. I don't have all my measurements now, so I'll be sure to post them tomorrow along with the expected gains and measurements in 2006. Here's the routine in a nutshell:

I won't post up sets next to everything, because it will be hard to read. I will be loading up the volume for 3 weeks, and then deloading for a week.

Sets will be taken 1-2 reps shy of failure. Once I gain hit the higher rep range, I'll increase the weight. Now for the routine :

Day 1 - Upper

Bench - 3 reps,

Pullup - 7-9 reps

Incline press - 7-9 reps

BB row - 4-6, 20 reps

Close Grip BP - 4-6 reps

Arnold press - 4-6 reps

Power Shrugs - 6-8 reps

BB curl - 7-9 reps

Lying Tricep Ext. - 7-9 reps

Hammer curl - 7-9, 20 reps

Sets : Week 1 - 18 , Week 2 - 35, Week 3 - 48, Week 4 - 11


Day 2 - Lower

Squat - 3 reps

Diemel Deadlifts - 15-17 reps

Leg ext. - 7-9, 20 reps

Leg curl - 7-9 reps

Calf raise - 10-12 reps

Sets : Week 1 - 10 , Week 2 - 20, Week 3 - 30, Week 4 - 6


Day 3 - Upper

Chest dips - 7-9 reps

Pullup - 4-6 reps

DB Bench - 4-6, 20 reps

Lat Pulldowns - 7-9 reps

Chins - 10-12 reps

Arnold press - 7-9 reps

Shrugs - 10-12 reps

Hammer curl - 4-6 reps

Pushdowns - 7-9 , 20 reps

Sets : Week 1 - 14, Week 2 - 28, Week 3 - 37, Week 4 - 9


Day 4 - lower

Deadlift - 3 reps

Front Squat - 7-9 reps

SLDL - 4-6 reps

Leg curl - 1x20

Calf raise - 1 x 10-12, 20

Sets: Week 1 - 10, Week 2 - 17, Week 3 - 21, Week 4 - 6



Well, there you have it.. It's looking harder and harder everytime I look at it, but I know this is going to be LOTS of fun. Again, I'll be posting measurements and expected gains and measurements tomorrow..
Be sure to *Suscribe* to "ComoComo3's Mass Log XL2006." :D

[hepennypacker52]

This should be fun. Now just make sure you're not working every day so you can come over :D.

[ComoComo3]

This should be fun. Now just make sure you're not working every day so you can come over :D.


Oh yeah.. lots of fun... :D

[ComoComo3]

Week 1 - Day 1- Lower Body

Squat
5 x bar (warm-up)
3 x 135 pounds (warm-up)
3 x 3 x 175 pounds

Leg Curls
5 x 55 (warm-up)
2 x 7 x 75 pounds

Leg Extensions
9 x 75 pounds
9 x 80 pounds
20 x 60 pounds

Diemel Deadlifts
15 x 115 pounds
17 x 115 pounds

Calf Raises
7 x 115 (warm-up)
2 x 10 x 205 pounds


Notes
Very good workout. First workouts for me are usually a little shaky, not knowing whether or not to stick with it or not, but this one already proved to be a killer. This workout took about 50 minutes, and in week 3, we have to do 4x the amount of sets. Plan on being a 3 hour workout. Niiiice. :D

[hepennypacker52]

This workout was unusually long. Others will be shorter.

[ComoComo3]

Wow, that showed to be a killer workout. I'm reallllly sore this morning. It's going to be twice as worse tomorrow morning after upper body..

[ComoComo3]

Week 1 - Day 2- Upper Body

Bench Press
2 x 5 @ bar (warmup)
5 @ 75 pounds (warmup)
5 @ 105 pounds (warmup)
3 x 3 @ 125 pounds

Pull-ups
2 x 3 @ bw (weak)

Incline Bench Press
5 @ 85 pounds (warmup)
1 x 7 @ 110 pounds
1 x 5 @ 110 pounds

Barbell Rows
5 @ 65 (warmup)
1 x 6 @ 85 pounds
1 x 20 @ 75 pounds

Close Grip Bench
1 x 6 @ 105 pounds
1 x 4 @ 95 pounds

Arnold Press
2 x 6 @ 25 pounds

Power Shrugs
2 x 8 @ 105 pounds

Barbell Curls
2 x 9 @ 62 pounds

Skulls
1 x 9 @ 42 pounds

Hammer Curls
1 x 9 @ 25 pounds
1 x 20 @ 15 pounds


Notes
Good solid workout today. This one ran about 50 minutes also, must of went quicker. Fun times though, :D

[Brego]

good looking workouts. i think you will like that split. I did it back in the summer. it is tough, but seems to work.

[ComoComo3]

Thanks Brego.. Did you see some nice gains?

[Gaz[]v[]atrix]

Interesting split, but what are Diemel Deadlifts?

[ComoComo3]

v[]atrix']Interesting split, but what are Diemel Deadlifts?

Thanks.. yeah it's been pretty fun so far and I've only done 2 days. I'm pretty sore this morning though.. Glad it's a rest day. In answer to your question-

Diemel deadlifts: take 30-40% of your deadlift 1RM. Take a normal stance, arch your back hard, stick your glutes out to lower the bar, and explode back up. This is a very fast paced and tiring exercise.

It's a good exercise. I've never done them prior to this routine, and my lower back killed afterwards. :D

[Brego]

Thanks Brego.. Did you see some nice gains?

not really... i didn't train very hard then though... i was at a mental plateau at the time.

[IronBender800]

Good luck with that routine man! Looks very good so far!!

[ComoComo3]

Thanks guys...

[Younglifter14]

good luck with the routine, as long as the volume (sets) are ramped up right and you follow it right, you will get great results. Eat like a beast and eat as much protein as you can, then worry about everything else.

Keep up the good work, HP is a good guy, should be fun workimg out with him

Young

[ComoComo3]

good luck with the routine, as long as the volume (sets) are ramped up right and you follow it right, you will get great results. Eat like a beast and eat as much protein as you can, then worry about everything else.

Keep up the good work, HP is a good guy, should be fun workimg out with him

Young



Yeah, I plan on eating like crazy and I bought weight gainer too, so I should do pretty good. Yeah, HE knows what he's talking about.

[sword chucks]

Nice workouts ComoComo... good to see some more guys jumping on board the conjugate train.

Keep it up

[ComoComo3]

Nice workouts ComoComo... good to see some more guys jumping on board the conjugate train.

Keep it up



Thank you sir..

[ComoComo3]

Week 1 - Day 3- Lower Body

Deadlifts
5 @ 65 pounds (warm-up)
5 @ 115 pounds (warm-up)
3 x 3 @ 200 pounds

Front Squats
7 @65 pounds (light)
7 @100 pounds

SLDL
2 x 6 @ 175 pounds

Leg Curls
1 x 20 @ 60 pounds

Calf Raises
1 x 5 @ 195 (very mad)



Notes
Pretty good workout. This workout was a lot shorter than usual, lasting only about 25-30 minutes. I didn't feel too good during the workout, had a headache. I also worked out at about 8:45 PM, which was different. Still a good workout, besides the calf raises...

Merry Christmas All

[Brego]

good workout. You may not have felt good, but at least you went in there and had a good workout.

[ComoComo3]

good workout. You may not have felt good, but at least you went in there and had a good workout.



Thanks man.. I hope I'm feeling better for the BIG upper body Christmas Day workout.. :D

[hepennypacker52]

Your SLDL is probably higher than your deadlift...good workout though.

[ComoComo3]

Your SLDL is probably higher than your deadlift...good workout though.

Possibly, but like I said, I felt like crap.. But thanks anyways. :D

[IronBender800]

Nice workout man! My sldl is waaay below my regular dead.

[ComoComo3]

Nice workout man! My sldl is waaay below my regular dead.


Yeah, mine must be too obviously. I'm not too sure what HE is talking about.. :D Ha Ha

[Brego]

Nice workout man! My sldl is waaay below my regular dead.


same here

[ComoComo3]

same here


Hmmmm. :D

[hepennypacker52]

Hmmmm. :D

That was one of the worst bumps I've ever seen.

[ComoComo3]

That was one of the worst bumps I've ever seen.


LOL, well it was already bumped, I was just wondering why you said that SLDL should be more than deadlift...

[hepennypacker52]

LOL, well it was already bumped, I was just wondering why you said that SLDL should be more than deadlift...

I said for you.

You deadlifted 200 x 3. Then after the deadlifts, SLDL'ed 175 x 6. That would put your deadlift and SLDL about the same.

[ComoComo3]

Well, I'm just hoping this makes page 2.. :D

[ComoComo3]

[QUOTE=ComoComo3]Week 2 - Day 1- Lower Body

Squat
5 @ bar (warm-up)
5 @ 95 pounds (warm-up)
3 @ 135 pounds (warm-up)
3 @ 185 pounds PR + 10lbs
3 @ 185 pounds
3 @ 185 pounds
3 @ 185 pounds
3 @ 185 pounds
3 @ 175 pounds


Leg Curls
7 @ 77.5 pounds PR + 2.5lbs
7 @ 77.5 pounds
2 x 9 @ 65 pounds

Leg Extensions
9 @ 85 pounds PR + 5lbs
9 @ 85 pounds

20 @ 60 pounds

Good Mornings
5 @ 45 pounds (warm-up)
5 @ 65 pounds (warm-up)
2 x 7 @ 95 pounds
7 @ 75 pounds
9 @ 85 pounds


Calf Raises
10 @ 225 pounds PR + 20lbs
10 @ 225 pounds
2 x 12 @ 205 pounds


Notes
Very good workout. This one took about 65 minutes, the longest one yet. It was my first time trying my new Weight Gainer protein, and it was pretty good. It had a hint of coconut to it.. mmmmm. Well can't wait for the next workout..

[sword chucks]

Nice workouts ComoComo. Would you care to join a race to 225x3 on squats? HEpenny and me are already in it... you might as well join too :D

[ComoComo3]

Nice workouts ComoComo. Would you care to join a race to 225x3 on squats? HEpenny and me are already in it... you might as well join too :D


Well, I never turn down a good old challenge. Count me in! :D

[hepennypacker52]

Yeah this was a good workout. Looks like you changed your workout format, for some reason looks a lot like mine...hmmm...

[Brego]

Very nice workout! Grats on those PRs man... good job

[ComoComo3]

Yeah this was a good workout. Looks like you changed your workout format, for some reason looks a lot like mine...hmmm...

LOL, well yeah you already had it all typed, so why do it over? Thanks by the way.. :D



Very nice workout! Grats on those PRs man... good job

Thanks a lot man.. I'm hoping I get some more PRs next workout.. I'm on my way to 225 3 times.. :D

[ComoComo3]

Week 2 - Day 1 - Upper Body

Bench Press
1 x 5 @ bar (warmup)
5 @ 75 pounds (warmup)
5 @ 95 pounds (warmup)
3 @ 135 pounds PR + 10lbs
3@ 135 pounds
3 @ 135
3 x 3 @ 125 pounds

Pull-ups
6 @ BW
5 @ BW
4 @ BW
5 @ BW


Incline Bench Press
5 @ bar (warmup)
1 x 7 @ 120 pounds PR + 10lbs
7 @ 110 pounds
2 x 5 @ 110 pounds


Barbell Rows
5 @ 85 (warmup)
6 @ 105 pounds PR + 20lbs
6 @ 95 pounds
1 x 20 @ 75 pounds

Close Grip Bench
4 @ 110 pounds PR + 5lbs
6 @ 105 pounds
2 x 4 @ 105 pounds

Arnold Press
4 x 6 @ 25 pounds

Power Shrugs
4 x 8 @ 115 pounds PR + 10lbs

Barbell Curls
7 @ 72 pounds PR + 10lbs
7 @ 72 pounds
2 x 7 @ 62 pounds

Skulls
7 @ 47 pounds PR + 5lbs
7 @ 47 pounds

Hammer Curls
7 @ 35 pounds PR + 10lbs
7 @ 35 pounds
1 x 20 @ 15 pounds

Notes
Oh wow, not only was I INSANELY sore from yesterday's lower body workout, but this workout was crazy as well. 86 minutes of pure torture, lol. Lots of fun though.. :D

[ComoComo3]

Hmmm, I'm thinking that Weight Gainer gives me the craps.. Has anyone else ever tried it..

[mivi320]

Very nice upper body workout bro! Keep up the good work

[sword chucks]

Nice workout.. those incline presses are pretty crazy compared to your flat bench and everything :D

[ComoComo3]

Very nice upper body workout bro! Keep up the good work

Thanks a lot man.. Tough stuff.. :D




Nice workout.. those incline presses are pretty crazy compared to your flat bench and everything

Yeah, thanks, incline press went up the most when I did Kyle's Russian Bench Routine.. How's the 225 x 3 for squats coming buddy?? :D

[Brego]

geez nice workout man... did you set enough PRs there??

[Limbo]

Hmmm, I'm thinking that Weight Gainer gives me the craps.. Has anyone else ever tried it..Nice workout, bro! You and Paul are very similar strength-wise.

Weight gainer is pretty much protein and sugar, so you could probably manage to make your own pretty easily. Not that you really need it if you eat enough clean food in the first place. Slacker. :D

[hepennypacker52]

Weight gainer is pretty much protein and sugar, so you could probably manage to make your own pretty easily. Not that you really need it if you eat enough clean food in the first place. Slacker. :D

Yeh the weight gainer

a) has no whey

b) has the main ingredient as fructose

c) is only 200-somethin calories :D

I'll stick to my Paul's Weight Gainer 1000 ;).

[sword chucks]

Yeah, thanks, incline press went up the most when I did Kyle's Russian Bench Routine.. How's the 225 x 3 for squats coming buddy?? :D

That's cool. How were the gains on your bench.. I guess pretty good but how many pounds did you go up?

225 x 3 on squats is gonna be mine in 2 months..

[ComoComo3]

geez nice workout man... did you set enough PRs there??

LOL, I'm going for more next week. :D



Nice workout, bro! You and Paul are very similar strength-wise.

Weight gainer is pretty much protein and sugar, so you could probably manage to make your own pretty easily. Not that you really need it if you eat enough clean food in the first place. Slacker. :D

Thanks man. Yeah, Paul and I are pretty close, but I have that slight edge. :D
LOL, yeah, I admit I'm a slacker....



Yeh the weight gainer

a) has no whey

b) has the main ingredient as fructose

c) is only 200-somethin calories

I'll stick to my Paul's Weight Gainer 1000 .

Yeah, you told me that already.. Maybe I'll have to try some of the old "Paul's Weight Gainer 1000." :D



That's cool. How were the gains on your bench.. I guess pretty good but how many pounds did you go up?

225 x 3 on squats is gonna be mine in 2 months..


My bench press went from 150 pounds to 160 pounds, so a 10lb gain. I was looking for more on my bench, but eh, that's ok. Hopefully I get some good strength and size gains on this split I'm doing now.
2 months, huh? :D

[sword chucks]

My bench press went from 150 pounds to 160 pounds, so a 10lb gain. I was looking for more on my bench, but eh, that's ok. Hopefully I get some good strength and size gains on this split I'm doing now.
2 months, huh? :D

a 10 pound gain is pretty difficult to come by on the bench press.

Conjugate periodization is a lot better than any bench routine :D

And yeah, 2 months for a 40 pound increase on squats and a 70 pound increase on deads is plenty of time. I am not factoring in a possible de load tho.

[ComoComo3]

a 10 pound gain is pretty difficult to come by on the bench press.

Conjugate periodization is a lot better than any bench routine :D

And yeah, 2 months for a 40 pound increase on squats and a 70 pound increase on deads is plenty of time. I am not factoring in a possible de load tho.


Yeah, I guess 10lbs is good. I guess Kyle, the one who made it, gained like 20lbs on his bench.. I was shooting for that, O well. I'm thinking I'm getting 225 x 3 by the end of this routine, hopefully! :D

[hepennypacker52]

I'm thinking I'm getting 225 x 3 by the end of this routine, hopefully! :D

That would mean hitting a 40lb PR next week...

[sword chucks]

Yeah, I guess 10lbs is good. I guess Kyle, the one who made it, gained like 20lbs on his bench.. I was shooting for that, O well. I'm thinking I'm getting 225 x 3 by the end of this routine, hopefully! :D

225x3 would be a big gain from now :-D

[ComoComo3]

That would mean hitting a 40lb PR next week...


I said at the end though.. Is next week the last week for 3RM?



225x3 would be a big gain from now :-D

Yeah it DEFINETLY is.. I just thought of that and how much I hate squats and I think that 225 x 3 won't be happening in 2 weeks.. :D

[ComoComo3]

Week 2 - Day 3- Lower Body

Deadlifts
2 x 5 @ 45 pounds (warm-up)
5 @ 135 pounds (warm-up)
3 @ 155 pounds (warm-up)
2 @ 185 pounds (warm-up)
3 @ 225 pounds PR + 25lbs
3 @ 225 pounds
3 @ 225 pounds
3 @ 205 pounds

Front Squats
5 @ 45 pounds (warm-up)
5 @ 65 pounds (warm-up)
7 @ 115 pounds PR + 15lbs
3 x 7 @ 95 pounds

SLDL
5 @ 95 pounds (warm-up)
5 @ 185 pounds PR + 10lbs
6 @ 175 pounds
2 x 5 @ 175 pounds

Leg Curls
1 x 20 @ 60 pounds

Calf Raises
4 x 10 @ 225 pounds
1 x 20 @ 150 pounds


Notes
Nice workout today. This one lasted 65 minutes. I was still somewhat sore from the two prior workouts. I'm thinking I'm going to be very sore tomorrow. I forgot to bring my weight gainer to HE's house, so I used his whey along with some oats. Not as many PR's today as last time, but I'm happy anyways. :D

[Mr-Mist]

Your training is looking pretty good. I love me some front squats :)

[hepennypacker52]

Good workout today.

[mivi320]

Impressive workout man. Front squats are looking great, keep with it!

[Limbo]

Nice workout!

How do you like doing both deadlifts and squats in the same workout?

[ComoComo3]

Your training is looking pretty good. I love me some front squats :)


Thank you sir. BTW, which grip do you like to use? Regular or cross-grip..



Good workout today.

Thanks..



Impressive workout man. Front squats are looking great, keep with it!

Thanks a lot bro.. I hate front squats.. :D



Nice workout!

How do you like doing both deadlifts and squats in the same workout?


Thanks man. It's pretty tough doing squats and deadlifts in the same workout. It wouldn't be as bad if I liked both exercises. I don't mind the deadlifts as much, but I absolutely hate squats. :D

[Brego]

very nice workout. +25 pr is always good. :D

[ComoComo3]

very nice workout. +25 pr is always good. :D


Oh yes.. :D

[IronBender800]

Nice deadlifting dude!! Pretty good workout! Everything looks real good.

[ComoComo3]

Nice deadlifting dude!! Pretty good workout! Everything looks real good.


Thank you sir.. I'm sure my back is going to be sore tomorrow. :D

[sword chucks]

Nice workout Comocomo, you will learn to love squats..

How was the clean grip for front squats?

[ComoComo3]

Nice workout Comocomo, you will learn to love squats..

How was the clean grip for front squats?



I hope so... I liked it. It definetly didn't hurt the wrists at all, but I also tried the regular grip and I think my wrists are getting stronger. So, I might just alternate grip every once in a while and find the right one...

[sword chucks]

I hope so... I liked it. It definetly didn't hurt the wrists at all, but I also tried the regular grip and I think my wrists are getting stronger. So, I might just alternate grip every once in a while and find the right one...

That sounds cool, it won't really affect quad recruitment or anything. Clean grip is all about wrist flexibility.

[hepennypacker52]

That sounds cool, it won't really affect quad recruitment or anything. Clean grip is all about wrist flexibility.

Plus his form was wrong like mine.

[ComoComo3]

Well, I'm guessing we weren't doing clean grip the right way. Well, I'll try it the right way next time and see if I don't like it. :D
I'm pretty sore this morning, so today's workouts going to be a killer..

[Jorday]

nice job on the deadlifts

[Mr-Mist]

Thank you sir. BTW, which grip do you like to use? Regular or cross-grip..


I use the cross-grip. I just physically can't do the clean grip and don't really care to attempt to work on obtaining the ability to do it.

Congrats on the Deadlift PR as well!

[ComoComo3]

I use the cross-grip. I just physically can't do the clean grip and don't really care to attempt to work on obtaining the ability to do it.

Congrats on the Deadlift PR as well!


Yeah, I know what you mean.. Thanks :D

[sword chucks]

It's sort of hard to explain how to do a clean grip. Clean grip is more for Oly lifters anyhow, while cross grip seems more bodybuilding oriented.

The most important thing is that you shouldn't be putting too much effort into keeping the bar in place. If you balance correctly it's not really hard.

[ComoComo3]

It's sort of hard to explain how to do a clean grip. Clean grip is more for Oly lifters anyhow, while cross grip seems more bodybuilding oriented.

The most important thing is that you shouldn't be putting too much effort into keeping the bar in place. If you balance correctly it's not really hard.



Yeah, I'm not going to worry about it that much.. I'll focus on balancing it. :D

[MXdawg2]

Nice DLing and front squatting man. Your routine is great, keep it up...

[ComoComo3]

Nice DLing and front squatting man. Your routine is great, keep it up...


Thank you sir.. Much appreciated. :D

[ComoComo3]

I also didn't have time to post my workout tonight when I got home. Had about 45 minutes to get ready at get to church. I'm now at HE's house without my paper. So, for all of you who can't wait to see my workout, it shall be here tomorrow. :D

Happy New Years!

[sword chucks]

Yeah, I'm not going to worry about it that much.. I'll focus on balancing it. :D

Yeah well, it's not something you need to lose sleep over.

Next time you post it had better be with a workout.. :D

[ComoComo3]

Week 2 - Day 4 - Upper Body


Dips
4 x 7 @ BW

Pullups
6 @ BW
6 @ BW
6 @ BW
4 @ BW

DB Bench Press
5 @ 15 pounds (warm-up)
5 @ 25 pounds(warm-up)
6 @ 40 pounds
4 @ 55 pounds
6 @ 40 pounds
6 @ 40 pounds

Chins
7 @ BW
7 @ BW
7 @ BW
5 @ BW

Lat Pulldowns
9 @ 120 pounds
3 x 9 @ 100 pounds

Arnold Press
2 x 9 @ 25 pounds

Shrugs
2 x 10 @ 135 pounds

Hammer Curls
4 x 6 @ 30 pounds

Pushdowns
2 x 9 @ 70 pounds
1 x 20 @ 52 pounds


Notes:
Pretty good workout. I was still somewhat sore from Thursday's workout. I wasn't able to post this yesterday as I explained in the last post. So, here it is.. A workout Sword Chucks.. :D

[hepennypacker52]

Good workout, you didn't mark the PRs though...

EDIT : nvm I forgot that this was the first time for you doing this workout

[sword chucks]

Nice workout ComoComo, good luck next week :D

[ComoComo3]

Good workout, you didn't mark the PRs though...

EDIT : nvm I forgot that this was the first time for you doing this workout


Thanks.. Yeah, I missed that one. Darn..



Nice workout ComoComo, good luck next week


Thank you... Oh man, next week is going to be NUTS. 48 sets!! :D

[Limbo]

Nice workout.

[ComoComo3]

Nice workout.


Thanks man.

[Atom]

God job Como.... Grrrrrrrrreat Workout !

[scott_donald]

hmm... subscribing....

[ComoComo3]

God job Como.... Grrrrrrrrreat Workout !


Thanks a lot bro...



hmm... subscribing....


Sounds like a plan.. :D

[AYung]

Good workout you got there! How do you do Arnold Presses?

[ComoComo3]

Good workout you got there! How do you do Arnold Presses?


Thanks man... Here's a link that explains perfectly how to do Arnold Presses.

http://www.betterbodz.com/shoulders/arnold_press.html

[AYung]

1.Sit with your hands at shoulder height, palms
facing each other, arms in the same plane as
the upper body.

2. Grasping a pair of dumbbells, rotate your
hands forward while pressing upward until your
arms are straight above your head.

3.Rotate hands toward each other while lowering
the barbell back to the starting position.

Funny how they mention it as a dumbbell in step 2 and a barbell in step 3. Anyways, it's kinda like a Seated Dumbbell Press, but your arms go lower?

[ComoComo3]

Funny how they mention it as a dumbbell in step 2 and a barbell in step 3. Anyways, it's kinda like a Seated Dumbbell Press, but your arms go lower?



LOL, I didn't even notice that. Yeah, the exercise is done with dumbbells. Well your hands only go down as far as the starting postion, which is at the shoulders.

[Brego]

Good looking workout Como!!

[ComoComo3]

Good looking workout Como!!


Thank you sir.. tomorrow should be a crazy workout.. 9 sets of squats.. AHH

[ComoComo3]

Week 3 - Day 1- Lower Body

Squat
5 @ 65 (warm-up)
3 @ 115 pounds (warm-up)
3 @ 200 pounds PR + 15lbs
3 @ 185 pounds
3 @ 155 pounds
3 @ 155 pounds
3 @ 155 pounds
3 @ 155 pounds
3 @ 155 pounds
3 @ 155 pounds
3 @ 155 pounds


Leg Curls
5 @ 50 (warm-up)
7 @ 75 pounds
7 @ 75 pounds
7 @ 75 pounds
7 @ 65 pounds
7 @ 65 pounds
7 @ 65 pounds


Leg Extensions
7 @ 90 pounds PR + 5lbs
7 @ 90 pounds
7 @ 85 pounds
7 @ 75 pounds

20 x 60 pounds


Good Mornings
5 @ 45 pounds (warm-up)
5 @ 65 pounds (warm-up)
7 @ 105 pounds PR + 10lbs
7 @ 105 pounds
7 @ 85 pounds
7 @ 85 pounds
7 @ 85 pounds
7 @ 85 pounds


Calf Raises
10 @ 225 pounds
10 @ 225 pounds
10 @ 225 pounds
12 @ 205 pounds
12 @ 205 pounds



Notes
CRAZY workout. That 9 sets of squats killed me, ecspecially after a full day of work. I wasn't able to workout yesterday, so I plan on bumping up each workout a day. I'm not positive about tomorrows because I'm working all day then going to church, so I won't be home at all. All in all though, good workout. :D

[Jorday]

good looking workout. congrats on the squat record.

[ComoComo3]

good looking workout. congrats on the squat record.


Thanks a lot man.

[Brego]

lots of sets there... good job on the PRs! 115 to 200lbs is kind of a big jump in weight and can be a shock on the system... maybe try a smaller increment in weight jump next time and I think you may squat even more :)

great workout though!

[mivi320]

Very nice squating como.

[ComoComo3]

lots of sets there... good job on the PRs! 115 to 200lbs is kind of a big jump in weight and can be a shock on the system... maybe try a smaller increment in weight jump next time and I think you may squat even more :)

great workout though!



Yeah, not that I think about it, you're right. I was going to do more warm-up sets but I didn't want to lose all my energy. It seemed hard to do 155 that many time and I'm sure your right doing more warm-ups would help. Thanks man... :D




Very nice squating como.


Thank you sire..

[ComoComo3]

Week 3 - Day 2 - Upper Body

Bench Press
5 @ bar (warmup)
5 @ 65 pounds (warmup)
5 @ 95 pounds (warmup)
5 @ 115 pounds (warm-up)
3 @ 145 pounds PR + 10lbs
3 @ 135 pounds
3 @ 135 pounds
3 @ 135 pounds
3 @ 135 pounds
3 @ 125 pounds
3 @ 125 pounds
3 @ 125 pounds
3 @ 125 pounds


Pull-ups
N/A- I didn't have anything to do them on..


Incline Bench Press
5 @ 65 (warmup)
4 @ 115 pounds
7 @ 105 pounds
7 @ 85 pounds
7 @ 85 pounds- grrr.


Barbell Rows
5 @ 65 pounds (warm-up)
5 @ 85 pounds (warmup)
6 @ 115 pounds PR + 10lbs
4 @ 115 pounds
4 @ 115 pounds
4 @ 115 pounds
4 @ 115 pounds

20 @ 70 pounds


Close Grip Bench
4 @ 110 pounds
4 @ 110 pounds
4 @ 105 pounds
4 @ 105 pounds
4 @ 105 pounds

Arnold Press
6 @ 32 pounds PR + 7lbs
4 @ 32 pounds
4 @ 32 pounds
4 @ 32 pounds
4 @ 32 pounds

Power Shrugs
8 @ 135 pounds PR + 20lbs
8 @ 135 pounds
8 @ 135 pounds
8 @ 135 pounds
8 @ 135 pounds

Barbell Curls
7 @ 70 pounds
7 @ 70 pounds
7 @ 70 pounds
7 @ 70 pounds
7 @ 70 pounds

Skulls
7 @ 55 pounds PR + 8lbs
7 @ 45 pounds
7 @ 45 pounds
7 @ 45 pounds
7 @ 45 pounds

Hammer Curls
7 @ 35 pounds
7 @ 35 pounds
7 @ 35 pounds
5 @ 35 pounds

20 x 20 pounds

Notes
Pretty good workout. Real happy about the PR's. I couldn't do pullups because I didn't have a bar because I didn't work out at HE's house. Very, very tiring and to think that I'm leaving for 3 hours of basketball in about 20 minutes.. Ahh good times.. :D

[Brego]

good workout. lots of PRs

[hepennypacker52]

Nice workout.

[scott_donald]

wow that was some volume there...

[Frantic]

Really intense workouts man! But the volume is very high. How long will you train before deloading?

/Frantic

[Younglifter14]

great workout there, lotsa PRs, keep up the good work with this, i cant wait to try this as well

Young

[ComoComo3]

good workout. lots of PRs


Thanks man.. Yeah, I'm pretty happy with that. I wish I could of got 145 for one more set..



Nice workout.


Thank you...



wow that was some volume there...

Yeah it was.. Pretty tough too.. :D



Really intense workouts man! But the volume is very high. How long will you train before deloading?

/Frantic


Yeah, that workout was the hardest yet.. It drained a lot of energy, but the BB rows drained me the most for some reason. Yes, the volume is up there, but it's fun like that. This is the last week before deloading, so week 4 is deload.



great workout there, lotsa PRs, keep up the good work with this, i cant wait to try this as well

Young

Thanks a lot Young. Yeah. this has been a really fun workout so far and I can't wait for week 4!!! :D

[Jorday]

nice job, lots of PRs there.

[ComoComo3]

nice job, lots of PRs there.


Thanks a lot bro..

[AYung]

Great job on the bench pressing!

[IronBender800]

Very nice workout dude!!

[ComoComo3]

Great job on the bench pressing!


Thanks man..




Very nice workout dude!!


Thanks a lot bro. It was a tough one..

[Gaz[]v[]atrix]

Wow now that's a workout... Keep it up...

[sword chucks]

Damn bro nice bench presses.. you don't need to write "pounds" after every set tho..

[mivi320]

Very nice workout dude. Plenty of PRs there too! Keep it up man.

[ComoComo3]

v[]atrix']Wow now that's a workout... Keep it up...


Yeah, that was a killer. Thanks bro...



Damn bro nice bench presses.. you don't need to write "pounds" after every set tho..


Thanks a lot bro.. Yeah I noticed that got a bit repetitive.. :D




Very nice workout dude. Plenty of PRs there too! Keep it up man.


Thanks man..

[ComoComo3]

Week 3 - Day 3- Lower Body

Deadlifts
2 x 5 @ 65 pounds (warm-up)
5 @ 115 pounds (warm-up)
4 @ 175 pounds (warm-up)
3 @ 250 pounds PR + 25lbs
3 @ 250 pounds
3 @ 250 pounds
3 @ 200 pounds
3 @ 200 pounds

Front Squats
5 @ 45 pounds (warm-up)
5 @ 65 pounds (warm-up)
7 @ 115 pounds
7 @ 115 pounds
7 @ 100 pounds
7 @ 100 pounds
7 @ 100 pounds

SLDL
4 @ 195 pounds PR + 10lbs
4 @ 195 pounds
4 @ 175 pounds
4 @ 175 pounds
4 @ 175 pounds

Leg Curls
1 x 20 @ 60 pounds

Calf Raises
5 x 10 @ 225 pounds
1 x 20 @ 150 pounds


Notes
Pretty good workout. This one lasted only 50 minutes, not as long. My legs were still a little sore from the prior leg day, so I kept it the same for front squats. That was still tough. Happy about the deadlift PR. About a month or so ago, I tried deadlifting 300 pounds, and I missed locking out by a couple inches, plus my form wasn't the greatest. I'm feeling pretty confident that by the end of this routine, which is after next weeks deload, I'll be able to get that. I'd be happy! :D

[AYung]

Very good job on the deadlifts bro! We should race to 300...

[hepennypacker52]

I'd say a 25lb deadlift PR is more than "pretty good"...great job. Are you sure 225 was hard last week :D?

[IronBender800]

Awesome deadlifting dude!! Great workout!

[ComoComo3]

Very good job on the deadlifts bro! We should race to 300...


Thanks a lot man.. Sure, I never turn down a challenge. What are you on now?



I'd say a 25lb deadlift PR is more than "pretty good"...great job. Are you sure 225 was hard last week ?


Yeah it was pretty tough but last week was also a 25lb PR, so I don't know. Plus, 250 was really hard.. Thanks though... :D




Awesome deadlifting dude!! Great workout!


Thanks bro.

[Limbo]

Awesome workout!

[hepennypacker52]

Awesome workout!


Thanks a lot bro.


AYung: If you read this, I was at HE's and deadlifted 300 x 1. So, I'm thinking the race is over. :D

Oops, I was on HE's name. This is ComoComo3.

[AYung]

You and hepenny know each other in person? So you already deadlifted 300? Ah I you didnt give me a chance. :(

[sword chucks]

Nice workout Comocomo, it was very quick tho.

[ComoComo3]

You and hepenny know each other in person? So you already deadlifted 300? Ah I you didnt give me a chance. :(


Yeah, we're cousins. Yeah, I noticed that 250 x 3 was hard, but I thought I'd give 300 a go, and I got it. :D




Nice workout Comocomo, it was very quick tho.


Thanks bro.. Yeah, this workout went pretty quick. I didn't take a lot of rest time.

[AYung]

Thats cool that you know each other, im assuming you guys are also training buds? 300 x 1, was that hard as hell? Because I still want to race, maybe to 300 x 6? But man you have a big advantage. :(

[ComoComo3]

Thats cool that you know each other, im assuming you guys are also training buds? 300 x 1, was that hard as hell? Because I still want to race, maybe to 300 x 6? But man you have a big advantage. :(


Yeah, we've done most of this 4 week routine together. Yeah, it was pretty friggen hard. At about the half way point, I barely locked out, but I had to do it. 300 x 6 will take a long time... so sure, I'm up for it. :D

[AYung]

Alright the challenge is up. And hepenny if you are reading, you should join too.

Como so these are your 1 rep maxes?
Squat: 225 x 1
Bench Press: 160 x 1
Deadlift: 255 x 1, time to update your sig to 300 x 1!!!

Do you have any idea what your 6 rep maxes are? I just wanna compare...
Mine are:
Squat: 185 x 7
Bench Press: 135 x 6
Deadlift: 255 x 6

[hepennypacker52]

K I'll join in. I don't know what my 6 or 1 rep maxes are, but I can make estimates :

1RM
Bench - 140-145
Squat - 235
Deadlift - 275

6RM
Bench - 115
Squat - 175-180
Deadlift - 215-220

What are we racing, just deadlifts? We can make a new squat one once we all hit 225 x 3, which will be within a month for me :D. I'm thinking next squat race is maybe 255 x 3, then after that, 300 x 1 :D. Let's just take this one step at a time and wait until we hit 225 x 3 though.

So right now, current races are :

Squat - 225 x 3
Deadlift - 300 x 6 (which I'm nowhere near)

[AYung]

Good too see you've joined. 235 is very good for a estimate. On a good day I think I could only put up 225 x 1. Anyways I think these are mine estimates.

1RM
Bench - 150-155
Squat - 225
Deadlift - 295

[AYung]

Uh oh...something tells me we are gonna start a "Big 3" challenge. Bench/Deadlift/Squat...:o

[hepennypacker52]

The race to a 1000 total sounds nice. I need to get my bench up though.

I actually like that a lot. I say once we get to 225 x 3 squat, we just have a race to 1000.

[AYung]

1000?

So how would that work?

1000 total of any weight like 500 deadlift - 200 bench - 300 squat - or a specific lift like 350 + 350 + 300?

Limme see:
Bench:300
Deadlift:350
Squat:350

Damn I could never imagine doing 300...but it is still possible. This challenge could take over a year!

[hepennypacker52]

I imagine once I hit 1000, it'll be something like :

Squat : 350
Bench : 225
Dead : 425

[ComoComo3]

Lots of posting between you two lol. Well I'm not too sure what my 6RM are, but heres a guestimate on 6RM. 1RM are a positive.

1 RM

Squat- 225 pounds
Bench- 160 pounds
Deadlift- 300 pounds.. :D


6RM

Squat- 185 pounds
Bench- 135 pounds
Deadlift- 240 pounds


Well there it is. Yeah, racing to 1,000 seems good. My goal for 2006 is in my sig. I guess I'm going to have to raise that a little bit. :D

Let the race begin!!!!!!!!!!!!!!!

[AYung]

First one to 1000? Any stats right? Is on!:D

[IronBender800]

Its time to stop talking about it and do it;) Just playing guys! Good luck with everything!

[ComoComo3]

First one to 1000? Any stats right? Is on!:D


Yep.. any stats. Good luck.




Its time to stop talking about it and do it Just playing guys! Good luck with everything!


LOL.. it make take a while. Thanks though.

[ComoComo3]

Week 4 - Day 1 - Deload - Lower Body


Squat

1 x 7 @ 125 pounds


Leg Curls

1 x 9 @ 40 pounds


Leg Extensions

1 x 9 @ 55 pounds


Good Mornings

1 x 15 @ 65 pounds


Calf Raises

1 x 12 @ 165 pounds



Notes:
Real easy weights.. real easy workout. This week should fly by. I'm planning on either doing this routine again for 4 weeks or going into a 8 week HST routine. I'm undecided as of now. What do you guys think?

[Brego]

nice looking workout Como. I like those exercises.

[mivi320]

Workout looks good, nice and easy! Keep training hard my man!

[ComoComo3]

nice looking workout Como. I like those exercises.


Thanks a lot bro. Yeah, they're fun.



Workout looks good, nice and easy! Keep training hard my man!


Thanks.. Yeah, the workout was pretty easy. I'll stick to it bro.

[AYung]

I miss hitting the gym...cant wait for this week off to be over, than I am going to hit it hard and try to catch up to you!

[Limbo]

I'm planning on either doing this routine again for 4 weeks or going into a 8 week HST routine. I'm undecided as of now. What do you guys think?Geez, you're deloading already?

What were your gains for the last cycle, both strength and size/weight-wise?

[ComoComo3]

I miss hitting the gym...cant wait for this week off to be over, than I am going to hit it hard and try to catch up to you!


Yeah, but sometimes a week off is good for you. I'll be ready! :D




Geez, you're deloading already?

What were your gains for the last cycle, both strength and size/weight-wise?

Yeah, this was only a 4-week routine. I'm not sure what they were yet because I foolishly forgot to measure. I'll post weight and guestimates of my size. I knew what I was from the routine prior to this. :D

[muscleboy333]

*Subscribes*
Hehe...I guess I'm a bit late :D

[ComoComo3]

*Subscribes*
Hehe...I guess I'm a bit late :D


LOL, ah, don't worry about it. :D

[ComoComo3]

I didn't workout since Monday because I've been working A LOT this week and I've been dead tired afterwards. I'm off tomorrow, so I plan on doing the 2nd deloading workout then, and then finishing off the workout Saturday and Sunday with the last deload workouts. I've decided to do another 4 weeks of this same routine but I'm probably going to switch a couple exercises. Well, this was just an update.. I'll post my upper body deload workout tomorrow. :D

[ComoComo3]

Week 4 - Day 2 - Deload - Upper Body

Bench Press
5 @ 65 pounds (warm-up)
5 @ 85 pounds (warm-up)
1 x 7 @ 115 pounds


Incline Bench Press
1 x 7 @ 85 pounds

Barbell Rows
1 x 9 @ 65 pounds


Close Grip Bench
1 x 7 @ 85 pounds


Arnold Press
1 x 6 @ 15 pounds


Power Shrugs
1 x 9 @ 105 pounds


Barbell Curls
1 x 9 @ 45 pounds


Skulls
1 x 9 @ 35 pounds


Hammer Curls
1 x 9 @ 20 pounds


Notes
Reaaal easy workout today. It's a deload, so I obviously used light weights. I also concentrated a lot of correct form. It felt good to workout again. :D

[Limbo]

Yeah, an 11-set workout seems like nothing now compared to that 5000-set behemoth you were doing before. :D

[Gaz[]v[]atrix]

Nothing like a bit of freindly competition eh, workouts are looking good...

[sword chucks]

Hey nice de loads Como.. I don't mean to be a poser but I would like to race to 1000 as well :D My lifts are about the same, but squats are lower and bench might be a bit higher somehow.

And the race to 225X3 is probably over for me since I don't do sets of 3 in the next 2 weeks :( Just 5X5 then 4X4. And I go ATG. But that's ok If I join the race to 1000.

Make sure to appreciate the de load como... soon youre loading again :D

[hepennypacker52]

Yeah I wanted you to be in the race as well sword...so you're in.

[AYung]

Some one needs to repost our current 6 rep maxes or estimated 1 rep maxes. Is it como, hepenny, sword, and ayung in this?

[sword chucks]

I'll estimate my 6rms and 1rms..

Bench 155X1, 125X6

Squats 200X1, 155X6 ass to grass

Deads 275X1, 235X6

That puts me at 630, which seems low but mostly because I squat ATG. What's everyone elses again?

Also I probably guessed low on deads.

[IronBender800]

I'll estimate my 6rms and 1rms..

Bench 155X1, 125X6

Squats 200X1, 155X6 ass to grass

Deads 275X1, 235X6

That puts me at 630, which seems low but mostly because I squat ATG. What's everyone elses again?

Also I probably guessed low on deads.

How old are you sword? Just wondering..

[Porky]

goodluck to all of u on the race to 1000.

im sure you will all get it.

[hepennypacker52]

Squat - 235
Bench - 145
Dead - 275
TOTAL - 655

^^That's estimated. It may be only around 640-650, I don't know. So the race is :

Hepennypacker52
ComoComo3
AYung
Sword Chucks

If you find anyone else, they can join also.

[sword chucks]

How old are you sword? Just wondering..

15 years... turning 16 in october.

[AYung]

Estimated 1 Rep and 6 Rep Maxes

1st ComoComo3
Bench - 160 x 1
Deadlift - 300 x 1
Squat - 225 x 1
TOTAL - 685 x 1

2nd AYung
Bench - 155 x 1, 135 x 6
Deadlift - 295 x 1, 255 x 6
Squat - 225 x 1, 185 x 7
TOTAL - 675 x 1

3rd hepennypacker52
Bench - 145 x 1
Deadlift - 275 x 1
Squat - 235 x 1
TOTAL - 655 x 1

4th sword chucks
Bench - 155 x 1, 125 x 6
Deadlift - 275 x 1, 235 x 6
Squat - 200 x 1, 155 x 6
TOTAL - 630 x 1

[hepennypacker52]

Como's stats are in his sig.

[AYung]

Thanks, I made it look a bit more professional, lol.

[AYung]

I think I will be the one keeping score. I kinda like this format thing.

[ComoComo3]

Yeah, an 11-set workout seems like nothing now compared to that 5000-set behemoth you were doing before. :D


LOL.. Yeah those prior workouts were insane. I've learned to appreciate the deload. :D




v[]atrix]Nothing like a bit of freindly competition eh, workouts are looking good...


Thanks man. Yeah, let's hope it stays friendly.. :D




Hey nice de loads Como.. I don't mean to be a poser but I would like to race to 1000 as well My lifts are about the same, but squats are lower and bench might be a bit higher somehow.

And the race to 225X3 is probably over for me since I don't do sets of 3 in the next 2 weeks Just 5X5 then 4X4. And I go ATG. But that's ok If I join the race to 1000.

Make sure to appreciate the de load como... soon youre loading again


Thanks man.. Yeah you can race.. I just checked my journal now and it seems like everythings taken care of.. LOL. Oh, I do appreciate it. :D

[dim3z]

nice workouts man.

u boys mind if i join :)
my totals abit under ures but my legs are gettin stronger VERY fast cos i only started working them like 3-4 months ago.

i havent maxed in a while but some rather conservative maxes for now are
bench - 180ish - allready have gotten 185 CG bench press
squat - 190ish - allready have gotten 185
deadlift - 230ish - got 220 about a month ago.
total = 600

[ComoComo3]

Thanks bro. Yeah you can join if you want. Your bench is higher than all of ours.. good job.

[ComoComo3]

goodluck to all of u on the race to 1000.

im sure you will all get it.


Thanks a lot man. It's going to take some work.. but I'm up for it. :D

[sword chucks]

Damn ATG squats, now I'm the lowest :(

Oh well I'll bench tomorrow and squat/dead monday.. well see how it goes.

[Luski16]

Estimated 1 Rep and 6 Rep Maxes

1st ComoComo3
Bench - 160 x 1
Deadlift - 300 x 1
Squat - 225 x 1
TOTAL - 685 x 1

2nd AYung
Bench - 155 x 1, 135 x 6
Deadlift - 295 x 1, 255 x 6
Squat - 225 x 1, 185 x 7
TOTAL - 675 x 1

3rd hepennypacker52
Bench - 145 x 1
Deadlift - 275 x 1
Squat - 235 x 1
TOTAL - 655 x 1

4th sword chucks
Bench - 155 x 1, 125 x 6
Deadlift - 275 x 1, 235 x 6
Squat - 200 x 1, 155 x 6
TOTAL - 630 x 1
give me half a year or so and ill be right up here with you guys ;)

Keep up the good work!

[hepennypacker52]

Maybe a thread could be made devoted to this comp.? Just like a thread where every time we maxout we post there, and anybody who wants to join can join. I'll work on that now...

AYung since you said you wanted to keep the score and everything, you can post updates whenever we max out or something like that.

[ComoComo3]

Thanks Luski..


Yeah nice thread HE..

[ComoComo3]

Well, like I've said, I'm doing this routine for another 4 weeks. I'm changing only about 2 or 3 exercises. Here it is:


Day 1 - Upper

Bench - 3 reps,

Pullup - 7-9 reps

Incline press - 7-9 reps

BB row - 4-6, 20 reps

Close Grip BP - 4-6 reps

Arnold press - 4-6 reps

Power Shrugs - 6-8 reps

BB curl - 7-9 reps

Lying Tricep Ext. - 7-9 reps

Hammer curl - 7-9, 20 reps

Sets : Week 1 - 18 , Week 2 - 35, Week 3 - 48, Week 4 - 11


Day 2 - Lower

Squat - 3 reps

Good mornings - 15-17 reps

Leg ext. - 7-9, 20 reps

Leg curl - 7-9 reps

Calf raise - 10-12 reps

Sets : Week 1 - 10 , Week 2 - 20, Week 3 - 30, Week 4 - 6


Day 3 - Upper

Chest dips - 7-9 reps

Pullup - 4-6 reps

DB Bench - 4-6, 20 reps

Lat Pulldowns - 7-9 reps

Chins - 10-12 reps

Arnold press - 7-9 reps

Shrugs - 10-12 reps

Hammer curl - 4-6 reps

Pushdowns - 7-9 , 20 reps

Sets : Week 1 - 14, Week 2 - 28, Week 3 - 37, Week 4 - 9


Day 4 - lower

Deadlift - 3 reps

Leg Press - 7-9 reps

SLDL - 4-6 reps

Leg curl - 1x20

Calf raise - 1 x 10-12, 20

Sets: Week 1 - 10, Week 2 - 17, Week 3 - 21, Week 4 - 6


Almost the same workout.. besides good mornings and leg press. Well there it is. I plan on starting tomorrow, so we'll see what happens. :D

[hepennypacker52]

GMs for 17-19 reps?

[ComoComo3]

GMs for 17-19 reps?


Why not?

[Frantic]

Your program looks solid. Qiute similar to mine:)
It will be interesting to follow your progress.

Good luck!

[sword chucks]

First off you probably meant 7-9 reps for GMs :D

But good luck on the new program... leg presses are something that really helped my development in the legs so good luck with those.

Also are the incline presses to be done with DBs or a BB this time?

Have fun :D

[ComoComo3]

Your program looks solid. Qiute similar to mine:)
It will be interesting to follow your progress.

Good luck!


Thanks a lot man. I like the saying under your name.. :D



First off you probably meant 7-9 reps for GMs

But good luck on the new program... leg presses are something that really helped my development in the legs so good luck with those.

Also are the incline presses to be done with DBs or a BB this time?

Have fun


Well, I replaced diemel deadlifts with good mornings the first time I started this routine and the diemels were 15-17 reps, so I just thought I would do good mornings the same. I guess I won't though?
Um.. I think I'm going to use DB's this time for incline presses. We'll see what this 4 weeks brings eh? :D

[hepennypacker52]

Dimels were done with 15-17 reps because they're dimels. GMs aren't taken that high.

[ComoComo3]

Dimels were done with 15-17 reps because they're dimels. GMs aren't taken that high.


Well, then I'll do GM's at 7-9 reps. Fine with me! :D

[mivi320]

Good looking routine you got there man. Good luck with it, and keep up the hard work!

[ComoComo3]

Good looking routine you got there man. Good luck with it, and keep up the hard work!


Thanks a lot bro. I'm planning on starting tomorrow, which is tuesday. I can't wait. :D

[Brego]

I've done a similar split as that como. I think you will enjoy it.

[IronBender800]

Good luck with the new routine dude!

[ComoComo3]

I've done a similar split as that como. I think you will enjoy it.


Yeah, it should be fun. Not too much different from the last one, but it's still good.




Good luck with the new routine dude!


Thanks a lot bro..

[sword chucks]

Come on bro lets get some workouts in here :D

[ComoComo3]

Come on bro lets get some workouts in here :D


LOL.. today wasn't a good day at all. I start college tomorrow, so I'll have time to do workout # 1. :D

[ComoComo3]

Week 1 - Day 1- Lower Body

Box Squat
5 @ 65 pounds (warm-up)
5 @ 115 (warm-up)
3 @ 155 (warm-up)
3 @ 200
3 @ 200
3 @ 200


Leg Curls
5 x 40 pounds (warm-up)
9 @ 70
9 @ 70


Leg Extensions
5 @ 55 pounds (warm-up)
9 @ 95
7 @ 95

20 @ 60


Good Mornings
5 @ 65 pounds (warm-up)
5 @ 65 (warm-up)
7 @ 105
9 @ 95


Calf Raises
10 @ 215 pounds
10 @ 215


Notes
Very good starting workout. It took about 45 minutes or so. I also decided to do box squats today instead of regular squats. I'm not sure if that's going to be temporary or not. All in all, fun times. :D

[sword chucks]

good box squats bro..

[ComoComo3]

good box squats bro..


Thanks man...

[Limbo]

Solid workout.

[Frantic]

Sweet box squats! Which is harder, regular squats or box squats?

[IronBender800]

Nothings harder then depp reg squats but back squats can be super tough when pausing is used and are great for improving technique.

[AYung]

Awesome workout! Especially on the boxes!

[ComoComo3]

Solid workout.


Thanks Limbo...



Sweet box squats! Which is harder, regular squats or box squats?


Thanks bro. I would have to say regular squats are harder, ecspecially on the the way up.



Nothings harder then depp reg squats but back squats can be super tough when pausing is used and are great for improving technique.


Exactly. :D



Awesome workout! Especially on the boxes!


Thanks a lot man...

[mivi320]

Just saw the workout, very nice I must say. Impressive box squats, keep it up man!

[ComoComo3]

Just saw the workout, very nice I must say. Impressive box squats, keep it up man!


Gracias...

[ComoComo3]

Week 1 - Day 2 - Upper Body

Bench Press
5 @ 65 pounds (warmup)
5 @ 85 (warm-up)
3 @ 105 (warm-up)
3 @ 125 (warm-up)
2 @ 145 :mad:
3 @ 135
3 @ 135


Incline Bench Press
5 @ 65 pounds (warmup)
7 @ 105
7 @ 105


Barbell Rows
5 @ 65 pounds (warm-up)
7 @ 115

20 @ 65 pounds



Front Presses
5 @ 35 pounds (warm-up)
5 @ 55 (warm-up)
6 @ 70 pounds
6 @ 70 pounds



Barbell Curls
7 @ 80 pounds PR + 10lbs
7 @ 70



Skulls
7 @ 55 pounds



Notes
I haven't worked out since probably Monday or Tuesday of last week. The last workout was Week 1 - Day 1 - Lower Body.. I didn't workout at all because I had work everyday and I'm so tired afterwards. Sooo, tonights workout was the second day of Week 1, I'm just adding that last leg workout from last week to this week and starting over week 1. This is a real good workout... felt good to get back into it. Lasted about 50 minutes. Tomorrow I plan on doing the third day, which is legs. :D

[sword chucks]

Nice workout ComoComo, but you gotta hit up the gym more often from now on :D

[AYung]

Nice workout ComoComo, but you gotta hit up the gym more often from now on :D

Bump, we want more updates in this journal too!:D

[ComoComo3]

Nice workout ComoComo, but you gotta hit up the gym more often from now on :D


Thanks bro.. HaHa.. yeah I know it.. I'm getting back into it this week. I'll have another update tomorrow.



Bump, we want more updates in this journal too!


Oh there coming boys...

[mivi320]

Very nice workout como. Keep it up. This may sound stupid, but whats a front press man?

[hepennypacker52]

Nice workout. I see you went for the PR on curls...lol :cool:.

[ComoComo3]

Very nice workout como. Keep it up. This may sound stupid, but whats a front press man?


Thanks man. Naw, it doesn't sound stupid. It's the same thing as a military press. I just used front press because that's what it's called in my book. :D

[ComoComo3]

Nice workout. I see you went for the PR on curls...lol :cool:.


Thanks. Oh yes, I was feeling pumped. :D

[Brego]

nice workout como... good job on that BB curl PR

[ComoComo3]

nice workout como... good job on that BB curl PR


Thanks..

[Frantic]

Good workout como! N
Congrats on the prs. I like the voluem also. Nothing extreme this time like the last split you had.

Ofcourse you can work out after work. Remember, a miossed workout is a missed workout and cannot be made up.

[muscleboy333]

Do you and pennypacker workout together?

[muscleboy333]

Awesome workout btw! :)

[ComoComo3]

Do you and pennypacker workout together?



Yeah, most of the time we do. It's better having someone to workout with though. Thanks bro. :D

[Brego]

Yeah, most of the time we do. It's better having someone to workout with though. Thanks bro. :D

yeah a good lifting partner does wonders... just stay away from the kind I used to have. lol

[IronBender800]

Nice upper body day dude!!

[ComoComo3]

yeah a good lifting partner does wonders... just stay away from the kind I used to have. lol


Not a good partner? lol



Nice upper body day dude!!


Thanks a lot bro.

[ComoComo3]

Week 1 - Day 3- Lower Body

Deadlifts
5 @ bar (warm-up)
5 @ 115 pounds (warm-up)
5 @ 165 (warm-up)
3 @ 185 (warm-up)
3 @ 255 PR + 5lbs:mad:
3 @ 205
3 @ 205



Leg Press
10 @ 145 pounds (warm-up)
5 @ 165 (warm-up)
9 @ 270
9 2 270



SLDL
3 @ 135 pounds (warm-up)
5 @ 185
4 @ 185



Leg Curls
1 x 20 @ 55 pounds



Calf Raises
12 @ 235 pounds
12 @ 235


Notes
Well, if you read the Race to 1000 thread I mentioned that my back was sore before I started the workout so my deadlift weren't as high as possible. This workout went for about 40 minutes, not too bad. Still felt pretty good. I think I'm going to the gym tomorrow with a friend so that will be the first time at the gym for a while. Should be fun. :D

[hepennypacker52]

Good workout, a PR is still a PR.

[mivi320]

Nice lower body workout como. Congrats on gettin 255 on deads!

[muscleboy333]

Why be :mad: about a 5 lb PR? Nice workout! :)

[ComoComo3]

Good workout, a PR is still a PR.


Thanks. True...



Nice lower body workout como. Congrats on gettin 255 on deads!


Thanks bro.



Why be :mad: about a 5 lb PR? Nice workout!


Yeah, your right. Thanks man.

[AYung]

Ahhh your catching up, looks like I have to kick it up a knotch!!! Anyways, nice workout as always!:D

[sword chucks]

Nice lower body workout... a 5lb pr on deads is good :D

[ComoComo3]

Ahhh your catching up, looks like I have to kick it up a knotch!!! Anyways, nice workout as always!:D


Ha Ha... I'm trying that's all I can say. Thanks bro.




Nice lower body workout... a 5lb pr on deads is good


Gracias.. Yeah I guess...

[Brego]

grats on the deadlift pr brothaaaaaaa

nothing like setting a PR on deadlifts!! Up the weight next time. keep it going!

[AYung]

I want a tight race on deads. Next week up it to 275-280, you can do it!:D

Remember, before the big race to 1000, we used to race to 225 x 6 on squats and 300 x 6 on deadlifts? Well if your up for it, that mini race is still on bro. :D

[cobain67]

thumbs up on your progress.

keep your head on straight man, you're doing great!

[Frantic]

Awesome workout bro! Nice going on a new PR on deads! Why the bitter face though?:confused:

Keep it up

[hepennypacker52]

I want a tight race on deads. Next week up it to 275-280, you can do it!:D

Remember, before the big race to 1000, we used to race to 225 x 6 on squats and 300 x 6 on deadlifts? Well if your up for it, that mini race is still on bro. :D

I believe the race was to 225 x 3 on squats.

[IronBender800]

Nice PR on deads dude! Nice workout!

[ComoComo3]

grats on the deadlift pr brothaaaaaaa

nothing like setting a PR on deadlifts!! Up the weight next time. keep it going!


Thanks Brego. True, I do plan on going for around 270 or 275 next week. Hopefully the back feels up to par. :cool:



I want a tight race on deads. Next week up it to 275-280, you can do it!

Remember, before the big race to 1000, we used to race to 225 x 6 on squats and 300 x 6 on deadlifts? Well if your up for it, that mini race is still on bro.


Ok Ok.. I'll go for 275 next week. Oh yeah I forgot about that race. Sure, if you want to still do that, I'm up for it. :D



thumbs up on your progress.

keep your head on straight man, you're doing great!


I'll try bro. Thanks!



Awesome workout bro! Nice going on a new PR on deads! Why the bitter face though?

Keep it up


Thanks a lot.. I don't know.. 5lbs doesn't seem like a lot, but hey, a PR is a PR I guess. :D



I believe the race was to 225 x 3 on squats.


Yeah, your right.



Nice PR on deads dude! Nice workout!


Thanks a lot bro!!

[Limbo]

Good looking workouts, bro.

I'd like to see more blue, but if any of your big 3 are going up, then that's progress. Keep at it.

[AYung]

225 x 3? Ok imma try that next workout, afterall it's just going to be a 25lb increase in a week!:D Aint nutting but a peanut...

[ComoComo3]

Good looking workouts, bro.

I'd like to see more blue, but if any of your big 3 are going up, then that's progress. Keep at it.


Yeah, because this was my first week, I'm not going to have many PR's. Next week is when the weight will go up. Thanks man.. :D



225 x 3? Ok imma try that next workout, afterall it's just going to be a 25lb increase in a week! Aint nutting but a peanut...


lol.. alrighty bro. Good luck!!

[AYung]

Thanks bro, do you have any max out goals by March?

[ComoComo3]

Thanks bro, do you have any max out goals by March?


I didn't have any, but I can think some up and let you know. :D

[AYung]

Sounds good, if I were you I would aim for:

Squat: 260 pounds
Bench Press: 170 pounds
Deadlift: 340 pounds

[ComoComo3]

Sounds good, if I were you I would aim for:

Squat: 260 pounds
Bench Press: 170 pounds
Deadlift: 340 pounds


Saves me some time. Thanks.. :D

[muscleboy333]

Sounds good, if I were you I would aim for:

Squat: 260 pounds
Bench Press: 170 pounds
Deadlift: 340 pounds
What are you doing :eek: This is our competition you know! :mad: Erm, como :o, I would shoot for
Squat: 10 lbs
Deadlift: 15 lbs
Bench: 5 lbs

Good luck :)

:D

[AYung]

5lbs on bench man? I think thats going a bit too far! I would maybe shoot for 3.5-4lbs by March!:D Happy training!

[ComoComo3]

Well, my friend was over last night and I got 155 with ease and then went for 165 but missed it by a little bit. If I'm fresh, I'll be able to get it. :D

[ComoComo3]

Week 2 - Day 1- Lower Body

Dumbell Squat
2 x 5 @ 55 pounds (warm-up)
3 @ 75 pounds
3 @ 75
3 @ 75
3 @ 75


Leg Curls
5 x 45 pounds (warm-up)
9 @ 75 poundsPR + 5lbs
7 @ 75
7 @ 65


Leg Extensions
2 x 5 @ 55 pounds (warm-up)
7 @ 115 pounds PR + 20lbs
7 @ 115
7 @ 115

20 @ 60


Good Mornings
5 @ 65 pounds (warm-up)
5 @ 85 (warm-up)
7 @ 115 PR + 10lbs
7 @ 105
7 @ 105



Calf Raises
10 @ 215 pounds
10 @ 215
10 @ 215


Notes
Pretty good workout. First time I've ever done dumbell squats, liked them. Workout took about 40 minutes. Fun times!

[sword chucks]

Week 2 - Day 1- Lower Body

Dumbell Squat
2 x 5 @ 55 pounds (warm-up)
3 @ 75 pounds
3 @ 75
3 @ 75
3 @ 75


Leg Curls
5 x 45 pounds (warm-up)
9 @ 75 poundsPR + 5lbs
7 @ 75
7 @ 65


Leg Extensions
2 x 5 @ 55 pounds (warm-up)
7 @ 115 pounds PR + 20lbs
7 @ 115
7 @ 115

20 @ 60


Good Mornings
5 @ 65 pounds (warm-up)
5 @ 85 (warm-up)
7 @ 115 PR + 10lbs
7 @ 105
7 @ 105



Calf Raises
10 @ 215 pounds
10 @ 215
10 @ 215


Notes
Pretty good workout. First time I've ever done dumbell squats, liked them. Workout took about 40 minutes. Fun times!

Nice workout como, why did you choose DB squats tho?

[hepennypacker52]

Nice workout como, why did you choose DB squats tho?

Because he's a girly-man :D.

Nice workout. You seemed to have matched all of my PRs.

[scott_donald]

ye nice workout there but to me teh db squat is an odd choice...

[ComoComo3]

Nice workout como, why did you choose DB squats tho?


I'm not a huuuuge fan of squats and I wanted to try something else. I liked them a lot besides the fact that keeping grip was tough. :D




Because he's a girly-man .

Nice workout. You seemed to have matched all of my PRs.


HaHa!! Thanks... :D

[AYung]

Good job on those PR's!

[Limbo]

Lots of blue. Solid.

[ComoComo3]

Good job on those PR's!


Thanks bro.

[IronBender800]

Nice workout dude! Try overhead db squats:) Keep up the good work dude!

[ComoComo3]

Nice workout dude! Try overhead db squats:) Keep up the good work dude!


Thanks bro. Overhead? Sounds like fun! :D

[muscleboy333]

Are you going to be doing 5 lb plie squats next time :D? jk nice workout

[ComoComo3]

Are you going to be doing 5 lb plie squats next time :D? jk nice workout


Ha Ha!! :D

[AYung]

Time sure passes by when you are setting PR's don't it. Good luck with next workout, btw, what is your next workout?

[ComoComo3]

Week 2 - Day 2 - Upper Body

Bench Press
5 @ 65 pounds (warmup)
5 @ 100 (warmup)
3 @ 145 PR + 1 rep
3 @ 135
3 @ 135
3 @ 125
3 @ 125
3 @ 125



Barbell Rows
5 @ 65 pounds (warm-up)
7 @ 115
7 @ 115

20 @ 65 pounds



Front Presses
6 @ 65 pounds
6 @ 65
6 @ 65
6 @ 65



Barbell Curls
7 @ 85 pounds PR + 5lbs
7 @ 75
7 @ 75
7 @ 75



Skulls
7 @ 55 pounds
7 @ 55



Notes
Good workout. I'm sick so todays workout wasn't as good as it could be. I wasn't able to do incline bench press because I was about to pass out. Otherwise, everything went well. :D