LSU1 does Kris Gethin's 12 week program with a twist

[nads786]

Good couple work outs in here!

[fittofattofit]

Back / Biceps - Week 3, Day 19

Chinup

+90x6
+90x6
+90x5

WG Pulldown

150x18
150x15
150x13

Two Arm DB Row

70x16
70x16
70x15

Hammer Pullup, legs at 90° angle

bw x 12
bw x 12
bw x 12

Preacher Curl

60x14
60x13
60x11

Machine Preacher

x failure
x failure
x failure

Comments

Catching up on posting these workouts, this was done mid last week. Overall, good but i am not satisfied with the amount of row / back thickness work so i will be adding some in in place of some of the lat work. I can tell the effects of this catching up to me.

Weighted chins and high rep pulldowns are looking good. Two armed DB rows sound tough as well .. do you do those from the floor like a Pendlays type row or at an angle or supported somehow? I'm sure your back could take more work ... not interested in any BB rowing?

Shoulders - Week 3, Day 20

DB Lateral SS w/ DB front raise

25x19 / 20x15
30x16 / 20x14
30x14 / 20x15

BTN Smith Press

185x24
205x15
225x9

Rear Delt Raise - seated

20x16
20x16
20x15
20x16
20x14
20x14
20x15

Calf Raise ss w / decline situp

2 plates x 20 / +45x8
2 plates x 20 / +45x8
2 plates x 20 / +45x8

Comments

More workouts that i did last week, happy with OH press, but overall, this workout was a little too easy for my liking. Should have done more.

Strong BTN presses and great volume on those delt raises ... what would you have liked to add? Another exercise or extra sets on the BTN?

Legs - Week 3, Day 21

Leg Extension - drop sets until 100 reps total

110x21
90x17
70x14
70x13
50x16
50x9
30x10

Squats

185x15
235x10
305x5

GHR

BW x 19
BW x 18
BW x 17

Leg Press

5 plates per side x 21
5 plates per side x 19
5 plates per side x 22

Comments

Better, finally a hard working workout. This one pretty much smoked my legs, squats were really tough after leg extensions, i was feeling almost cramped up on the first two sets. Overall happy with this one. Today is an off day with tomorrow being back at it with back / biceps.

Nice squatting. Huge reppage on those GHRs!

[young and strong]

Strong regular updates, will be watching closely now

[LSU1]

Good couple work outs in here!

thanks my man, still need to cruise by your jounral

Weighted chins and high rep pulldowns are looking good. Two armed DB rows sound tough as well .. do you do those from the floor like a Pendlays type row or at an angle or supported somehow? I'm sure your back could take more work ... not interested in any BB rowing?

Strong BTN presses and great volume on those delt raises ... what would you have liked to add? Another exercise or extra sets on the BTN?

Nice squatting. Huge reppage on those GHRs!

they are done as you suggest, standing kind of like a pendlay row. i actually DID do some BB rowing this week funny you mention that!

i probably would have liked to add some upright BB rows, those work well for me. next time if i am feeling like i can handle more, ill just throw some more work in.

Strong regular updates, will be watching closely now

thanks good sir, how is your lifting these days?

[LSU1]

Back / Biceps - Week 4, Day 22

Hammer Pulldowns

14x18
14x14
16x9

BB Row - strict

185x16
185x14
185x12

Supported Tbar Row - WG

105x13
105x12
105x12

Chinup

+25x12
+25x10
+25x11

Machine Hammer Curl

3 sets of triple drop sets to failure, who cares how much really lol

Comments

Done yesterday, good workout. Had been close to stalling on pullups, so decided to hit it hard with pulldowns for a week or two to try to bust past this plateau. Was pretty ripped from goign all out on this set, and it definitely affected me going forward in the workout as my strength was down from fatigue as i continued to move through the workout.

Overall, worked really hard on this one and left the gym knowing that I gave it my all and felt like i put in some really good work.

Shoulders today, feeling strong, so it should be a good one! Planning on bumping up the volume a bit on this one today most likely, probably will add more sets of some sort of compound exercise, isolation work is no fun!

[fittofattofit]

Strong reppage on those rows! Mirin' 16 x 185 and going strict

[moshvr]

Pretty solid session there.

lol @ isolation work is no fun

[LSU1]

Strong reppage on those rows! Mirin' 16 x 185 and going strict

thanks sir, it really isnt that impressive, i felt pretty weak with 185. need to get to 225! but wont sacrifice form to get there

Pretty solid session there.

lol @ isolation work is no fun

thanks man, and yes, it is no fun! i wish i liked it more lol

TODAYS routine that is scheduled is a good example of just not doing enough in the gym. Lately this routine has too many rest days (multiple times with 2 rest days in a row which i do NOT like) and days with lower volume. I will add some extra work in, because it is not enough.

[LSU1]

Shoulders - Week 4, Day 23

DB Laterals

30x16
30x15
30x14

BTN BB Press - free weights

135x21
165x13
185x7

HammerStrength Shoulder Press

3 plates x 9
3 plates x 7

Lying DB Rear Delt Raise

15x26
15x24
15x22

WG Upright Row

100x16
100x14

Comments

Good stuff today, surprisingly laterals take a little out of me on my OH pressing, which i dont really like a whole lot, but will try since that is how the program runs. I added the HS presses and the upright rows plus two extra sets on rear delt raises. No idea why the volume is so low lately on this routine, but im bumping it up where i see fit.

Overall, good workout. Chest / tri on friday, aiming to go heavy on that day, so should be a good one!

[lewdog_5]

Never thought about doing Pendlay Rows but with DBs? I might have to give that a shot. So you just hold the DBs perpendicular to your feet so the handles are in a line like a bar would be?

[nwskier]

sick strength, your pressing is damn good at that bw

[nads786]

Never thought about doing Pendlay Rows but with DBs? I might have to give that a shot. So you just hold the DBs perpendicular to your feet so the handles are in a line like a bar would be?

Yes please expand on this... I don't get how you get in position with DBs.

[fittofattofit]

Strong shoulder session. Nice 185lb BTN presses ... are those seated or standing? You used the Smith machine last time ... how did you find the difference between the freeweight BTN presses and the smith ones?
Really nice work on those lying DB rear delt flyes ... 26, 24, 22 reps rear delts would've been pumped to pieces

[young and strong]

thanks good sir, how is your lifting these days?

Check it out for yourself:

http://forum.bodybuilding.com/showth...46638&page=215 back up and running after a large hiatus from entries.

Lot more high reppage in your workouts these days, you trying to keep the strain off your joints/tendons most of the time?

[moshvr]

Shoulders - Week 4, Day 23Comments

Good stuff today, surprisingly laterals take a little out of me on my OH pressing, which i dont really like a whole lot, but will try since that is how the program runs. I added the HS presses and the upright rows plus two extra sets on rear delt raises. No idea why the volume is so low lately on this routine, but im bumping it up where i see fit.

Overall, good workout. Chest / tri on friday, aiming to go heavy on that day, so should be a good one!

Good session man.

Have you looked ahead at the program? It picks back up

[young and strong]

pls update

[lewdog_5]

LSU with a stellar dick tease to us all. Just classic.

[nads786]

LSU with a stellar dick tease to us all. Just classic.

Lol so true

[SwagMorris]

"BB.com yearns for more LSU1"-danj112

[Savyna]

This was a good journal to look through, and gives me some new inspiration for more workouts to incorporate into my own routines

[lewdog_5]

This was a good journal to look through, and gives me some new inspiration for more workouts to incorporate into my own routines

I have dreams at night of what this journal could be if LSU1 was back at bb.com. Giving a shout out to all of us.


Only in my dreams...............

[nwskier]

I have dreams at night of what this journal could be if LSU1 was back at bb.com. Giving a shout out to all of us.


Only in my dreams...............

ha truth!

[lewdog_5]

ha truth!

I think he just got busy with life and all....


but the thought he died and we'd never know does cross my mind.