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  1. #1
    AVI Is HanhChampion BigBanh's Avatar
    Join Date: Jun 2012
    Stats: 5'7", 151 lbs
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    REG PARK 5 x 5, A/B split. Power + Hypertrophy.

    Tempo: 2-2-1

    Workout A:
    Back Squats 5×5
    Chin-Ups or Pull-Ups 5×5
    Bench Press 5×5
    Dips 2 x 8-12
    Barbell Curls 2×10
    Wrist Work 2×10
    Calves 2×15-20


    Workout B:
    Front Squats 5×5
    Rows 5×5
    Standing Press 5×5
    Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”)
    Wrist Work 2×10
    Calves 2×15-20

    Training Schedule:
    Week 1: A, B, A
    Week 2: B, A, B
    Week 3: A, B, A and so forth.
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  2. #2
    AVI Is HanhChampion BigBanh's Avatar
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    Stats: 5'7", 151 lbs
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    BACK SQUATS:
    110 x 5
    145 x 5
    190 x 5
    190 x 5
    190 x 5

    Chin-Ups or Pull-Ups 5×5

    5 BW
    5 BW
    5 BW
    5 BW
    5 BW

    Bench Press:
    90 x 5
    115 x 5
    145 x 5
    145 x 5
    145 x 5

    Barbell Curls 2 x 10.
    2 x ?
    2 x ?

    Barbell (Palms down wrist curls)
    2 x 10 (?)

    Seated Calve Raises
    2 x 15-20 (?)
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  3. #3
    AVI Is HanhChampion BigBanh's Avatar
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    Stats: 5'7", 151 lbs
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    Learned about hip drive today, and improved my form on squat. I'm now doing ass to grass, and 2 second pauses at the bottom. My weights went down ):

    175 x 5
    155 x 5
    145 x 5

    Could'nt finish workout because gym closes at 8 on Sat.
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  4. #4
    AVI Is HanhChampion BigBanh's Avatar
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    Or maybe i should just squat regular without the pause at the bottom. o_O

    2-0-1
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  5. #5
    AVI Is HanhChampion BigBanh's Avatar
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    Stats: 5'7", 151 lbs
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    My split:

    Monday - Chest A + Tris:

    Chest A

    Bench Press 3 X 3-5
    Incline Bench Press 3 X 6-10
    Cable Flyes/Crossovers 3-6 X 10-12
    Click Here For A Printable Log Of Monday.

    Tuesday - Back + Traps:

    Back

    Bent Over Row 3 X 6-10
    Pull-Up or Lat Pulldown 3 X 6-10
    Seated Cable Row 3 X 6-10

    Traps
    BB Shrug 3 X 6-10
    DB Shrug 3 X 6-10
    Click Here For A Printable Log Of Tuesday.

    Thursday - Chest B:

    Chest B

    Bench Press 3 X 3-5
    Incline Bench Press 3 X 6-10
    Cable Flyes/Crossovers 3-6 X 10-12
    Click Here For A Printable Log Of Thursday.

    Friday - Legs:

    Legs

    Squats 3 X 6-10
    Stiff Leg Deadlift 3 X 6-10
    Leg Extension 3 X 6-10
    Leg Curl 3 X 6-10

    Calves
    Standing Calf Raise 3 X 6-10
    Seated Calf Raise 3 X 6-10
    Click Here For A Printable Log Of Friday.

    Saturday - Delts + Bis + Tris:

    Delts

    Military or DB Press 3 X 6-10
    DB Side Lateral 3 X 6-10

    Biceps
    BB Curl 3 X 6-10
    DB Curl 3 X 6-10

    Triceps
    Close Grip Bench 3 X 6-10
    Skull Crusher 3 X 6-10
    Click Here For A Printable Log Of
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  6. #6
    AVI Is HanhChampion BigBanh's Avatar
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    Repping 165 bench is easy, for it was my max 2 months ago.
    Speed/tempo on squat doesn't matter to me no more... Just gonna go explosive, ass to grass and back up, within less than 3 seconds.
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  7. #7
    Registered User 2Latz's Avatar
    Join Date: Jun 2012
    Stats: 172 lbs
    Posts: 225
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    You look good in your avi...no homo acourse
    My log- http://forum.bodybuilding.com/showthread.php?t=145784301
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